Tips for Lowering Mercury Contamination from Fish
Posted: Wednesday, October 14, 2009
by Cynthia McMurray
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In a perfect world, fish is an almost ideal food. It is high in protein, essential nutrients like vitamin D, and fats such as omega 3, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), linked to such things as healthy brain, heart and lung function, normal cholesterol levels as well as arthritis and cancer prevention. Unfortunately, it's not a perfect world and as I discussed in my last column, studies show almost every species of fish is now contaminated with mercury. Eating too much fish, especially for children and pregnant women, can actually be dangerous. So, how do you protect your family while still eating a healthy diet that contains the essential nutrients we would otherwise find in fish? The simple answer is by becoming more aware of what you eat. In short, everything you put in your mouth can either help or hinder your health. So, instead of eating to simply fill your empty belly or satisfy your latest craving, make food work for you.
Pregnant or breastfeeding women, women who are planning to become pregnant, and children under six are the most vulnerable to mercury exposure. Unfortunately, these are also the people who need the beneficial nutrients found in fish the most. But the risk now posed by eating contaminated fish is simply too high. It is best to restrict, if not eliminate, certain fish from your diet if you fall into this category. Generally, the bigger the fish, the more risk it poses, so fish like swordfish, marlin, shark, ahi or bigeye tuna, tilefish, king mackerel and orange roughy should be avoided altogether. As well, any fish caught in waters subject to mercury advisories should not be eaten at all. The threat is so severe that some researchers now suggest women begin restricting their consumption of mercury-laden fish as much as a year before they become pregnant. You should also avoid all farmed fish as studies show it contains more mercury and other toxins, including PCBs, than caught fish.
Restrict Your Portions
Fatty acids are very important for a healthy diet. Luckily, fish and shellfish that contain higher levels of these omega-fatty acids also tend to be lower in mercury; at least for now. These include anchovies, capelin, char, hake, herring, Atlantic mackerel, mullet, pollock (Boston bluefish), salmon, smelt, rainbow trout, lake whitefish, blue crab, shrimp, clams, mussels and oysters (except those from the Gulf of Mexico, which tend to be higher in mercury). If you are pregnant or plan on getting pregnant any time soon however, you should restrict your intake of higher mercury containing fish such as tuna. While canned tuna is generally lower in mercury than fresh or frozen tuna simply because it tends to be younger and smaller, it does still pose a risk and should be restricted. The type of tuna also makes a big difference. For instance, canned albacore tuna, also known as white tuna, poses a much higher risk for mercury exposure than other canned species such as skipjack, tongol and yellowfin tuna commonly found in "light" canned tuna. According to Health Canada, pregnant and women becoming pregnant, should only consume 300 grams/week of albacore tuna (equivalent to two 170-gram cans). Children 5-11 years old should consume only 150 grams/week and children 1-4 years old should restrict their tuna intake to 75 grams/week. Ironically, according to the EPA (whose allowable mercury levels are twice that of Canada), pregnant women should actually restrict their consumption of any canned tuna to two cans/week and eat only 2/3 can of albacore tuna/week. Many nutritionists even suggest young children avoid albacore tuna altogether. In my opinion, the smartest option for young children and pregnant or nursing women is simply to avoid eating fish, except for very small fish or fish found in less polluted areas like the Arctic, Antarctic or Alaskan waters.
Check Your Mercury Level
You can get a pretty good idea of how much mercury you consume by using a mercury calculator like the one at www.gotmercury.org. If you are concerned your mercury levels are too high, you can also ask your doctor for a blood test, which will give you a more accurate reading. If you are a woman and your levels are high, you may want to postpone getting pregnant for a few months until your levels drop.
Take Natural Mercury Chelators
There are a number of supplements known as mercury chelators, which bond to mercury and help remove this toxic metal from your body.
Bentonite Clay: Bentonite has the ability to remove up to 25 times its weight in impurities from the body (take only supplement grade).
Fucus: Brown seaweed shown to bind with mercury to detoxify and remove heavy metals from your body.
Blue Green Algae and Chlorella: Shown in Japanese studies following Hiroshima to help rid the body of heavy metals such as uranium, cadmium, mercury and lead.
Zeolite: A mixture of volcanic ash and sea water know to trap and remove heavy metals.
Methylsulfonylmethane (MSM): A bioavailable sulphur compound that naturally attracts mercury molecules.
Burdock Root: A potent blood purifier.
Cilantro: A natural chelator also good for lowering cholesterol.
Garlic and onions: Both contain sulphur compounds that bind to mercury and help remove it from the tissues. Eat at least three cloves of garlic daily.
Glutathione (GSH): Helps detoxify and remove heavy metals from the body. You can increase your body's production of GSH by taking N-acetyl-L-cysteine (NAC).
Selenium: This essential mineral is a powerful antioxidant able to bind to mercury.
When you cut back on your fish consumption, you can also take supplements containing the vital omega-3 fats your body needs for optimal health. Krill oil is a good alternative and it doesn't pose the risk of toxic contamination. Before taking any supplement however, speak to your health provider as some are known to react with certain medications.
Cynthia McMurray is a professional natural health writer. She has written numerous books for leading health professionals and was the founder and publisher of a national natural health magazine. She is currently writing in-depth health manuals for a large international health and wellness company. She is also the founder and publisher of Bryler Publications (www.brylerpublications.com).
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