Which fish to choose to avoid mercury? Let’s discover the species to limit the consumption and the safer ones
The fish It is considered a healthy food, a source of high quality proteins, omega-3 fatty acids and vitamins. However, there is an aspect of which we have spoken often and that cannot be neglected: fish is also the main source of mercury in our diet. Therefore, sometimes, the risks of its consumption can overcome the benefits, especially by vulnerable categories such as pregnant women, young children and babies, more sensitive to the neurotoxic effects of mercury.
This is what emerges from a Unpublished document of the National Council for Food Safety (CNSA)That The food fact He had the opportunity to view. The technical report of the CNSA highlights that although the consumption of fish has numerous nutritional benefits, it is essential to pay attention to the most contaminated species by mercury, so as to avoid health risks.
Fish with high mercury content (to be consumed in moderation)
Predatory fish, in particular large ones, are the species that most accumulate methylmercurium. According to the guidelines of the CNSA and the European Food Safety Authority (EFSA), it is essential to limit the consumption of these types of fish to reduce the risks related to exposure to mercury.
These are in particular:
Fish with low mercury content
To reduce the risks related to mercury, CNSA suggests preferring fish that have much lower methylmercurium content. These are:
Because it is important to choose carefully
The excessive introduction of Metilmercurio in our body can have serious consequences on health, in particular on the development of the nervous system in children and fetuses. The recommendations of the health authorities underline the importance of making informed choices when consuming fish.
According to the data of the Italian Total Diet Study and the Investigations of the EFSA, over 50% of children and 22% of adults in Italy exceed the tolerable weekly dose of Metilmercurio, simply following a diet that includes common fish. The health authorities therefore suggest diversifying the species consumed, avoiding to concentrate only on a few types of fish, and to pay attention to the origin of the fish you buy.
In summary, to reduce the risks and obtain the nutritional benefits of fish without compromising health, CNSA suggests:
If you really have to buy farming fish, better to choose the one where vegetable feeds have been used, because it will contain less methylmercurium.
