Sarah Harper, Fishmongress at Quality Seafood Market, writes a monthly article for Live Oak Pharmacy on seafood as an essential part of whole body wellness.

Mercury Rising?

Many of you are probably considering a new diet for the New Year. And I hope seafood constitutes a healthy part of that regimen. Among other essential nutrients, fish and shellfish are high in protein and often low in saturated fat, and most contain omega-3 fatty acids that have been linked to heart health. But along with the plethora of information available regarding the health benefits of a diet rich in seafood, there’s a lot of information about some of the health risks. Intended to educate more than scare, this blog post focuses on the most notorious offender, mercury, and how you can avoid it at the seafood market.

In general, fish with the greatest levels of mercury are those that are higher up on the food chain, such as shark and swordfish. When shopping for seafood, keep in mind the “small fish rule”: the smaller the fish, the less mercury it contains. Large fish that take longer to mature usually have more time and greater opportunity to consume smaller fish and amass more mercury in their flesh.

Another rule of thumb, one that may seem obvious but that is often overlooked by the average seafood shopper, is that freshwater fish have lower mercury content. Some good freshwater options are bluegill, perch, stream trout, herring, smelt, and crawfish.*

In addition, farm-raised fish are typically lower in mercury than wild-caught fish. Whenever possible buy U.S.-raised product; most imported product is not held to the same standards as domestic fish and shellfish. Look for U.S.-raised catfish, trout, oysters, mussels, clams, and shrimp.

If you prefer marine fish and shellfish, here are some good low-mercury options: shrimp, salmon, pollock, flatfish (flounder, sole, plaice), scallops, haddock, mullet, oysters, ocean perch, sardines, squid, and anchovies.  Also, check out this guide compiled by Tim Fitzgerald of the non-profit group, Environmental Defense. It’s the only one I’ve come across so far that combines the concepts of shopping sustainably while simultaneously monitoring your mercury intake.

This may be a lot of information to process, let alone remember when you’re standing at the seafood counter trying to figure out what’s fresh and what’s within your budget. If you remember just one thing, remember that the key to a healthy seafood diet is variety. Like most foods, too much of a good thing can have its drawbacks, so change the menu frequently and add a little variety to your diet.**

*If you are pregnant or nursing, limit your consumption of freshwater predator fish, such as walleye, bass, and Northern pike, to less than six ounces per week (the “small fish rule” still applies to freshwater fish).

**The Mayo Clinic recommends that pregnant and nursing women and young children consume “no more than 12 ounces (340 grams) of fish in total a week, no more than 6 ounces (170 grams) of canned tuna a week, and no amount of any fish that’s typically high in mercury” (e.g., shark, swordfish, tilefish, and king mackerel).

The opinions expressed by our guest bloggers do not necessary reflect the opinions of Live Oak Pharmacy. The opinions expressed by guest blogers are their own, unless otherwise stated. No financial agreement exists between guest bloggers and Live Oak Pharmacy.

Live Oak Pharmacy, winner of Best New Local Business in the Reader’s Choice of the Austin Chronicle, is an Austin Compounding Pharmacy. We focus on an integrative approach to healthcare and that includes eating right! To learn more about Live Oak Pharmacy, an Austin Pharmacy, visit our Austin downtown pharmacy location at 1611 W 5th Street or visit us online athttp://LiveOakRx.com