I’m often asked about the safety of fish in our diet. Fish is an excellent source of omega-3 fatty acids, which support heart and brain health.
However, we also need to be aware of potential contamination with heavy metals—especially mercury.
Mercury is toxic even in small amounts. It enters the food chain through algae, and as we move up the chain, larger predatory fish accumulate more of it.
While completely avoiding heavy metals isn’t possible—since they occur naturally—we can reduce our exposure by making smarter seafood choices.
Fish and seafood are not off-limits. But international guidelines recommend keeping intake within safe limits. These limits are based on the principle of reaching the lowest possible exposure without losing the nutritional benefits.
Here are my professional recommendations:
Vary your seafood choices.
Avoid relying on the same type of fish every week.
Limit predatory fish such as shark, swordfish, king mackerel, and bigeye tuna. These species often contain higher mercury levels.
Cut back on shellfish like clams and mussels, which can contain higher amounts of cadmium and arsenic.
Opt for low-mercury fish like salmon, sardines, trout, and anchovies.
These are safer options and still rich in omega-3s. Consider omega-3 supplements if you’re concerned about seafood safety or follow a plant-based diet.
For pregnant women, extra caution is essential. The developing nervous system of the fetus is especially sensitive to mercury.
That’s why it’s recommended to completely avoid high-mercury fish during pregnancy.
Instead, choose only low-mercury options like salmon, trout, sardines, or anchovies—ideally from trusted sources.
Limit fish intake to 1–2 servings per week, and always prioritize safety and variety.
Fish can still be part of a healthy prenatal diet, but mindful choices are key to protecting both mother and baby.
By making informed choices, you can enjoy the benefits of seafood without compromising your health.
Sources:
Heavy metals in commercial fish and seafood products and risk assessment in adult population in Bosnia and Herzegovina | Scientific Reports (nature.com)
Shellfish and residual chemical contaminants: hazards, monitoring, and health risk assessment along French coasts – PubMed (nih.gov)
Mercury Levels in Commercial Fish and Shellfish (1990-2012) | FDA
Can You Eat Tuna While Pregnant? (healthline.com)
Fish for human consumption: risk of contamination by mercury – PubMed (nih.gov)
Heavy metal content and molecular species identification in canned tuna: Insights into human food safety – PubMed (nih.gov)
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