How Much Fish Is Safe To Eat Per Week

How Much Fish Is Safe To Eat Per Week – With government guidelines urging everyone to eat fish twice a week for heart and brain health, you might be wondering if eating fish for two days is good, is eating it every day even better?

This is a question that experts have not yet answered. And it’s a bit difficult, because it’s not only a health problem, but also an environmental one. Simply put, there are probably not enough fish in the sea for everyone to eat seafood all the time.

How Much Fish Is Safe To Eat Per Week

How Much Fish Is Safe To Eat Per Week

“For most people, eating fish every day is normal,” said Eric Rimm, professor of epidemiology and nutrition and director of cardiovascular disease at the Harvard School of Public Health. “And it’s certainly better to eat fish every day than to eat beef every day.”

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However, according to Rimm, there are groups of people, such as pregnant women, who should not eat certain types of fish every day. He explained that larger, longer-lived fish such as swordfish and tuna tend to accumulate toxins such as mercury in their biota.

“And that’s not good for a developing fetus,” Rimm said. For the same reason, daily consumption of these types of fish is also not good for children, he added.

According to Teresa Sinikope Talley, a scientist at the Scripps Institution of Oceanography at the University of California San Diego, mercury is much less of a problem for smaller, shorter-lived fish.

“There are unconfirmed reports from places where people eat fish every day of patients complaining of neurological problems such as dizziness or trouble concentrating,” Rimm said. “These are people who can eat sushi or tuna twice a day. You tell them to stop, and sure enough, the mercury levels drop.” When this happens, Rimm says, the symptoms disappear.

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As for the question of whether it’s healthier to eat fish every day than twice a week, the science has yet to be explored, Rimm said.

“Most of the science doesn’t look at daily intake,” he explained. “But many, many studies have shown that those who eat it several times a week have fewer fatal heart attacks compared to those who don’t eat anything.”

Scientists attribute most of the heart-healthy benefits of fish to omega-3 fatty acids. These nutrients have also been shown to improve cognitive function in adults and aid brain development in children.

How Much Fish Is Safe To Eat Per Week

As for environmental issues, they are a little more complicated. Some experts suggest that by 2050, we can clear the seas of fish if we increase the amount of food we eat.

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“Even to force people to eat fish twice a week, we need to develop aquaculture,” Rimm said.

Are farm-raised fish as nutritious as wild fish? “It depends entirely on the fish,” Rimm said. “In some cases, farm-raised fish are healthier because they get more omega-3s from the feed than wild-caught fish.

“Of course, the number of fish farms around the world is increasing,” said Daniel D. Benetti, professor and director of aquaculture at the University of Miami’s Department of Ecosystems and Society. “We reached an important milestone in 2015,” Benetti said. “We produce more seafood than beef: 66 million tons of seafood compared to 63 million tons of beef.

Fish farms are also becoming more environmentally friendly. So far, one of the biggest blows to farmed fish has been what the farmers fed the fish, namely other fish.

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Scientists have been trying to create a kibble that contains more soy than fish. As it turns out, it’s much cheaper than feeding 100% fishmeal and oil, says Benetti. The trick is to make the pellets taste good. “We trick the fish into thinking they are eating all the fishmeal and oil,” he said.

Consumers should also consider expanding their horizons to include smaller fish, shellfish, shellfish and even seaweed, which gives them the added benefit of a more varied diet that is also healthier, she said. Kosher food lover and home cook with hundreds of publications. recipes, Giora Shimoni has been working in online publishing for over 20 years.

Elizabeth Ward, MS, RDN is a registered dietitian and experienced nutritionist who has been educating people about nutrition for nearly 15 years. Her consulting experience has prepared her to turn the science of nutrition into practical advice in her career as an author, consultant, and speaker. She has authored several books on nutrition and health and has written for magazines and websites for almost two decades.

How Much Fish Is Safe To Eat Per Week

There’s no doubt you’re getting mixed messages about tuna, a saltwater fish that can range in size from about four pounds to as much as 1,500 pounds, depending on the species. While the 2020-2025 Dietary Guidelines for Americans recommend that adults eat two servings of fish per week (pregnant and breastfeeding women should eat up to three servings), some types of tuna and other marine fish may contain unhealthy amounts of mercury.

Should You Avoid Fish Because Of Mercury?

Tuna is a high quality protein source with very little saturated fat. It contains all the essential amino acids the body needs to grow and maintain muscle tissue. Fresh and canned tuna contains omega-3 fatty acids, which are good for the heart and essential during pregnancy and infancy for brain and vision development. Tuna is also an excellent source of vitamin B12 and selenium.

For most healthy adults, eating tuna once or twice a week does not pose a health risk. However, experts recommend that women of childbearing age, pregnant or breastfeeding women, and young children generally limit their consumption of tuna. One species that should be completely avoided is bigeye tuna. This is because mercury can be particularly toxic to a child’s developing nervous system. The risk is dose dependent, meaning that infants and children who are more exposed to mercury are at greater risk of problems. Mercury can be transferred between a mother and her unborn child.

If you are pregnant or breastfeeding, you should limit your intake of tuna, and if you have a child or small child, you should limit that child’s intake.

According to the 2021 Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) guidance, pregnant or lactating women planning to become pregnant, as well as children and young children, should completely avoid seven types of fish that very dangerous. high mercury: shark, swordfish, king mackerel, marlin, orange, saltwater fish (from the Gulf of Mexico), and bigeye tuna. Another thing you might want to consider is that light canned tuna has much less mercury than canned white albacore tuna.

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Women at risk can eat up to 12 ounces (three servings) per week of fish and shellfish, which are known to contain less mercury. These include canned light tuna, shrimp, salmon, pollock and catfish. However, they should limit themselves to about 4 ounces (one serving) per week of albacore/albacore tuna (canned, fresh, or frozen) and yellowfin tuna. This is the amount a small (5.5 ounce) can of tuna yields when drained. The FDA says children can eat 1 ounce between ages 1 and 3, increasing with age to 4 ounces by age 11.

The bottom line is that tuna (like most other foods) is good in moderation, not in excess. If you like tuna, you can include it in your diet as a healthy food. Just be careful not to overdo it, especially if you fall into one of the risk groups.

The Spruce Eats uses only the highest quality sources, including peer-reviewed research, to back up the facts in our articles. Read our editorial process to learn more about how we verify and maintain the accuracy, reliability, and validity of our content. It is released into the environment in a variety of ways, including through industrial processes such as coal combustion or natural events such as volcanic eruptions.

How Much Fish Is Safe To Eat Per Week

People can be exposed to this toxin in a variety of ways, such as by inhaling mercury vapor during mining and industrial work.

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You can also be affected by eating fish and shellfish because these animals absorb small amounts of mercury from contaminated water.

SUMMARY Mercury is a natural heavy metal. It can accumulate in the body of fish in the form of methylmercury, which is highly toxic.

The amount of mercury in fish and other seafood depends on the type and degree of environmental pollution.

One study from 1998 to 2005 found that 27% of fish from 291 streams in the United States contained more than the recommended limit (2).

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Another study found that a third of fish caught off the coast of New Jersey contained mercury above 0.5 parts per million (ppm), a level that can cause health problems in people who regularly eat the fish.

These include shark, swordfish, fresh tuna, marlin, king mackerel, Gulf of Mexico pike and northern pike.

Larger fish tend to eat a lot of smaller fish that contain small amounts of mercury. Since it is not easily excreted from the body, its amount builds up over time. This process is known as bioaccumulation (

How Much Fish Is Safe To Eat Per Week

The amount of mercury in fish is measured in parts per million (ppm). Here are the average values ​​across different types of fish and seafood, from highest to lowest (

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