Fish can form a vital part of a healthy, balanced diet. However, certain species can be high in mercury, which can have a negative impact on overall health, especially for infants, children and women who are pregnant or breastfeeding.
 
Fortunately there are many safe and tasty fish that are low in mercury and will still give you the Omega-3 fatty acids you need.

The role of Omega-3
Omega-3 fatty acids are important for overall health as research has shown that this type of fat can help reduce the risk of heart disease, lower triglycerides and reduce inflammation. Omega-3 fatty acids are especially important for brain, nerve and eye development in the fetus, infants and children.
 
To get the most benefit from Omega-3s it is recommended that you consume two servings, or 150 grams, of fish per week.
 
Fatty cold water fish, such as sardines, mackerel, wild salmon, and trout are the best sources for Omega-3 fatty acids.
 
What about mercury?
We should all limit our exposure to mercury but women who may become pregnant, are pregnant, or breastfeeding and infants and children need to avoid regular consumption of higher-mercury fish and choose the low-mercury options instead because of the harm mercury can do to a child’s developing brain.
 
Generally, large, predatory and long lived fish, contain higher amounts of mercury, as they have more time to accumulate the heavy metal during their lifetime.
 
Fish high in mercury include tuna (steaks, canned white, albacore or bluefin), swordfish, shark, marling and tilefish steaks, orange roughy, walleye/pickerel, grouper and escolar.
 
Pregnant and breastfeeding women should have no more than 150 grams of these fish per month. Children should have no more than 75 grams to 125 grams per month. Men and other women can have up to 150 grams per week. WH

Brandi Propas is a registered dietician
witn TrinCay Medical Services.