How do I minimize mercury intake from fish?

Mercury (Methyl mercury) contamination is a serious concern for people who enjoy eating fish. This heavy metal can accumulate in the body over time and cause neurological and other health problems.

Pregnant women, nursing mothers, and young children should be especially careful, as mercury exposure can harm developing brains.

The simplest way to avoid mercury exposure is to completely stop eating fish, but for many people, that’s not a practical or enjoyable option.

Here are some steps to minimize mercury intake from fish

• Choose fish that are lower in mercury, such as salmon, sardines, and trout, instead of high-mercury species like shark, swordfish, king mackerel, and tilefish. Limiting fish consumption to two servings per week can also help reduce your overall mercury intake.

• Another powerful strategy is to drink green tea when you eat fish. Green tea contains powerful antioxidants called catechins, which have been shown to help block mercury from being absorbed into the bloodstream. By preventing mercury absorption, green tea can reduce the potential toxic effects of the mercury present in fish.

• Including more fiber-rich foods in your meal, such as leafy greens and whole grains, may also help bind to mercury and carry it out of the body.

• Additionally, preparing fish by grilling or baking instead of frying may help reduce fat-soluble contaminants.

Key message

By making smarter choices and pairing your fish with protective foods like green tea, you can enjoy the health benefits of fish without as much risk from mercury.