We all love to eat fish, don't we? There's nothing better than eating rice with a delicious fish stew. Fish is a very healthy and nutritious food. That's true. But when eating fish, especially pregnant mothers, nursing mothers, and families with small children, there is something that you need to be a little careful about. That is the mercury , or ``Mercury'', that some types of fish may contain. Don't worry, if you are properly informed about this, there will be no problem. Let's talk about it simply today.
Why is eating fish so important for us?
First, let's look at the benefits of eating fish. Fish is a very high-quality protein food. It is also rich in essential nutrients for our body, especially heart-healthy omega -3 fatty acids . It is very low in saturated fat .
Including fish in a healthy diet can reduce the risk of heart disease and help with healthy growth and brain development in young children. This is why doctors advise pregnant women, nursing mothers, and young children in particular to eat fish.
So what is this mercury problem?
Simply put, mercury in the environment combines with water and becomes a chemical compound called `(methylmercury)`. This is the type that can be harmful to us. Fish in the seas and rivers absorb this `(methylmercury)` into their bodies through this water and the food they eat.
Imagine a small fish being eaten by a bigger fish. That big fish is eaten by another bigger fish. As you go up the food chain, the bigger fish accumulate more mercury in their bodies because they live longer and eat more small fish that contain mercury.
The amount of mercury in fish that a healthy adult consumes does not pose a significant health risk, but it can harm the developing brain and nervous system of an unborn baby or young child.
This risk depends on the amount of fish you eat and the type of fish you eat. That's why pregnant women, women who are trying to get pregnant, women who are breastfeeding, and young children are advised to avoid eating certain types of fish and choose fish that are lower in mercury.
Follow these tips to eat fish safely
If you take these factors into consideration, you can minimize the harmful effects of mercury while still getting all the nutritional benefits of fish.
1. Avoid eating these types of fish completely.
These types of fish have very high mercury levels, so it's best to avoid eating them.
- Shark
- Swordfish
- King Mackerel
- Tilefish – Although this fish is not very common in our country, it is good to remember its name as it can be found among the types of fish imported from abroad.
2. How much fish should you eat per week?
If you are pregnant or breastfeeding, you can eat about 340 grams (two standard meals) of low-mercury fish per week . For children between the ages of 1-11, give about 225 grams per week. But remember to give small amounts at a time when feeding children.
The best thing is to not eat the same type of fish, but to eat different types of fish in turns.
Something special about tuna: Canned light tuna is low in mercury. However, albacore or white tuna has a slightly higher mercury level. If you are pregnant, do not eat more than 115 grams of white tuna per week.
3. What about fish caught in lakes and rivers near homes?
If you or a friend eats fish caught in a nearby lake, river, or ocean, check with your local health department for advice on mercury levels in the water. If there is no advice, the safest course of action is to limit your intake of fish to 170 grams (one serving) of that fish per week and avoid eating any other fish during that week.
Do you have these problems too?
I'm not pregnant, so should I think about this?
Yes. If you regularly eat fish that is high in mercury, your blood mercury levels can build up over time. It can take more than a year for the body to naturally eliminate it. This means that you may have been carrying mercury in your body even before you became pregnant. That's why women who are planning to have a baby are also advised to avoid fish that are high in mercury.
What about fish sticks and fast food sandwiches?
These are usually made from low-mercury fish, so you don't need to worry too much about them.
What happens if I eat more than I should in a week?
Don't worry. Eating a little too much fish for one week won't suddenly change your mercury levels. You can reduce your fish intake a little over the next week or two. The important thing is to keep your average intake within the recommended range for a few weeks.
Symptoms of mercury poisoning
If you consume too much mercury through food, it can cause problems related to the nervous system. Here are some of the symptoms:
- Frequent anxiety
- Mood swings for no reason
- Memory problems
- Tremors
- Depression
- Numbness or tingling in the limbs
- Difficulty coordinating body movements
- Difficulty breathing
- Blurred vision and speech
- Muscle weakness
- Difficulty walking
Very important: If someone is exposed to high levels of mercury, serious, even fatal, effects can occur on the kidneys, lungs, digestive system, and even the heart. If you have any of these symptoms or suspect mercury poisoning, see your doctor immediately . If necessary, you can also seek further advice from the National Poisons Information Center at the Colombo National Hospital.
Types of fish that are good and bad to eat – at a glance
To make it easier for you to remember, let's look at these types of fish in two tables.
| Fish that you should definitely avoid (high in mercury) | |
|---|---|
| Shark | Swordfish |
| King Mackerel | Tilefish |
| Types of fish that you can eat without fear (low in mercury) | |
|---|---|
| Shrimp | Salmon |
| Canned Light Tuna | Sardines |
| Oysters | Kumbalawa (Mackerel – small varieties) |
Take-Home Message
- Fish is a food rich in protein and omega-3 that is very beneficial for your health and that of your family.
- Pregnant, breastfeeding, and pregnant women, as well as young children, need to be especially careful about mercury.
- Completely avoid eating fish high in mercury, such as shark, tilefish, king mackerel, and tilefish.
- Choose low-mercury fish such as shrimp, salmon, sardines, and canned light tuna for two meals a week.
- If you have any doubts about a type of fish or how much you should eat, the best thing to do is to ask your family doctor (doctor) for advice.
Fish, mercury, pregnancy, nutrition, health, children's health, safe food, Mercury in fish, Sinhala health, pregnancy diet, nutrition Sri Lanka
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