When it comes to food and environmental health, mercury is one of the most important pollutants to be aware of. Mercury is a toxin that can enter the environment through industrial emissions, pollution and contaminated bodies of water. If ingested, it can build up in the body over time, causing damage to the brain, nervous system, and kidneys.
Mercury is found in a variety of foods – some more than others. Those foods which contain higher amounts of mercury than other food sources include certain types of fish such as shark, tuna, king mackerel and swordfish. Certain plants also have high concentrations of mercury that can enter the food chain when eaten by animals.
It is important to be aware of how much mercury we consume from our diet due to its toxic effects on human health. To learn more about which foods contain higher amounts of mercury and how to reduce your exposure to this element, read on for an overview of what foods carry the most risk for potential toxicity from mercury.
Mercury in Fish
Mercury is a naturally occurring element that can be found in the environment, however it can also be present in certain foods, particularly fish. Knowing which types of fish contain the most mercury and which to avoid is essential for maintaining a healthy diet. Here, we will discuss which foods contain the most mercury, as well as the potential risks of eating too much fish contaminated with mercury.
Types of Fish that Contain the Most Mercury
Mercury levels in fish vary widely and are particularly dependent on the size and type of fish. Generally, larger predatory fish contain higher levels of mercury than smaller, non-predatory species. Different types of fish contain varying levels of mercury and some are particularly prone to high concentrations.
The larger the species, the greater the chances it has accumulated more methylmercury over its lifetime. For example, large tuna like Bluefin or Bigeye, have very high levels. Other large species that contain a lot of mercury include King Mackerel, Swordfish, Shark and Marlin. Species classified as medium-large such as Mahi Mahi, Halibut or Grouper also accumulate significant amounts of mercury throughout their life cycles.
Smaller species typically only absorb small amounts of methylmercury during their growth phase but they may be contaminated through eating other smaller contaminated creatures such as shellfish or small embryos or fry of larger species. Some small predatory fish may accumulate higher levels because they live longer than many other smaller fish and have time to accumulate and bioaccumulate high amounts. These include White Croaker/Spotfin Croaker (California/Southern), Lingcod , Orange Roughy (deep sea) and even certain kinds of Barramundi .
To sum up, predatory fishes such as swordfish and marlin should be avoided if you are concerned about ingesting too much mercury, whereas non-predatory varieties typically present little risk in terms of accumulating mercury in the body over time.
How to Reduce Your Mercury Intake
When it comes to reducing your mercury intake, the best way is to opt for fish and shellfish that are low in mercury. It’s also important to limit the number of high-mercury fish you eat. Knowing what types of fish contain higher amounts of mercury can help you make healthier choices.
The US Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) both recommend limiting or avoiding certain types of fish depending on the level of mercury they contain:
– Skipjack tuna, canned light tuna, mullet, salmon, Pollock, catfish and tilapia are all generally low in mercury.
– White or albacore tuna tends to have a higher concentration of mercury so it should be limited to no more than 6 ounces per week — that’s about one meal for most adults.
– Orange roughy, marlin, king mackerel and swordfish are among those considered high in mercury content and should not be eaten often. That means no more than once a month for adults who follow an average 2200 calorie diet per day according to FDA guidelines.
In addition to limiting your consumption of certain types of fish, you may also want to look into other options such as canned seafood like salmon or sardines which can provide essential omega 3 fatty acids without the higher amounts of methylmercury found in some types of fish. Finally, if you’re pregnant or trying to conceive, it’s especially important that you limit your exposure since in utero exposure can cause reductions in IQ scores among children born from mothers exposed to too much mercury during pregnancy.
Mercury in Other Foods
Mercury is a naturally-occurring heavy metal that can be found in small amounts in many foods, and in higher concentrations in certain types of seafood. While eating seafood is generally safe, knowing which fishes are likely to contain higher levels of mercury can help you to make informed food choices. In this section, we’ll look at which other types of food may contain mercury.
Mercury in Dairy Products
Due to environmental pollution, many dairy products – including milk, cheese, and butter – contain varying amounts of mercury. Mercury is a toxic metal that can have serious health impacts if taken in high amounts. As a result, it is important to be aware of what levels of mercury are present in commonly consumed dairy products so that preventive measures can be taken to reduce intake and potential harm.
Because mercury accumulates in the environment from industrial processes and pollution from landfills, it enters the food chain and eventually ends up in dairy products. Studies have found that cheeses made from raw milk contain highest concentrations, with levels 50 times higher than those found in pasteurized milk products like fresh milk or yogurt. Levels of mercury were also higher for cheeses with high fat content – as fat collects more toxins such as metals than other components of food.
It is also important to note that while plants do not usually accumulate enough mercury to be toxic for humans when eaten, cow’s milk and other animal-based products can absorb much more mercury due to losing less during the digestion process compared to plant sources. This means that consuming large quantities of dairy products could lead to an excess exposure above safe limits.
Hence, it is important to limit the intake of high-mercury dairy products when possible by choosing pasteurized or organic varieties where available and looking out for nutritional labels on foods which may indicate higher concentrations of the metal present.
Mercury in Grains
Grains like wheat, rye and barley are some of the most common ingredients in our daily diets, but it is important to know that many grains carry measurable levels of mercury. Plant-based foods contain traces of mercury because naturally-occurring mercury enters the topsoil from the atmosphere and then passes through to plants. Cooking with meats, especially fish, is one of the primary sources of exposure to mercury; however grains also present a risk if not managed properly.
Grains grown in areas with high concentrations of airborne pollution may be contaminated with elevated levels of mercury. It’s also important to note that marine phytoplankton which are food sources for many seafood species can transfer heavy metals such as mercury into other food sources. As such, wheat and rye grown near aquatic regions or where there has been recent algal blooms should be avoided when possible.
The following list presents types and serving sizes for several prominent grain types known to contain high levels of mercury:
-Wheat (1/2 cup): Up to 0.25 parts per million (ppm)
-Rye (1/2 cup): Up to 0.19 ppm
-Barley (1/2 cup): Up to 0.15 ppm
-Oats (1/2 cup): Up to 0.13 ppm
Mercury in Fruits and Vegetables
Mercury is a naturally occurring element found in air, water, and soil. It can also concentrate in certain types of fish, shellfish, and mammals. While some fruits and vegetables may contain trace amounts of mercury, it is important to understand the sources and factors that can lead to elevated levels of this toxic metal.
Mercury exists naturally in the environment and can be released by both natural processes (such as volcanic eruptions) or human activities (such as mining). Mercury can become concentrated in living organisms due to its ability to bioaccumulate – meaning it accumulates in living organs at a higher rate than it is removed from the body. The most common sources of mercury at high enough levels to pose a risk are larger fish species (such as tuna), seafood, organ meats such as liver, and fructose-containing fruits like apples, pears and grapes.
Foods that do not contain methylmercury – such as honeydew melon – can still contain other forms of mercury such as elemental or metallic mercury. These forms are found in low concentrations throughout food production systems but may occasionally be associated with elevated concentrations due to contamination of soils or waters by these forms from industrial sources nearby. Since there are no established safe exposure levels for elemental or metallic mercury, additional research is necessary to determine how much contact with these two forms constitutes an unacceptable risk for public health problems.
Ultimately, whether eating fruits and vegetables that contain trace amounts of mercury presents an unacceptable level of risk will depend on individual factors including age, gender, body composition mass index (BMI), overall medical history etc., so it is important for individuals to find out their own personal health risks from eating this type of food before making dietary decisions.
