Fish remains a recommended food in a balanced diet, but not all species should be consumed in the same way. Food safety authorities warn that some fish can accumulate more mercury, especially larger ones, and should be avoided by pregnant and breastfeeding women and young children.
According to the Spanish portal, the warning does not mean that the fish is dangerous. On the contrary, it remains an important source of protein, omega 3, vitamins and minerals.
The problem lies in the frequent consumption of certain species, especially when we talk about more vulnerable groups, such as children and pregnant women.
The risk is in the mercury
Mercury is a contaminant that can be present in the environment and reach the food chain through water.
In fish, the form of most concern is methylmercury, which can accumulate over time, especially in larger, predatory species.
The larger and longer-lived the species, the greater the possibility of accumulating this contaminant.
Fish that require more care
According to the recommendations of the Spanish Food Safety and Nutrition Agency, there are four species identified with high mercury content.
They are the swordfish or emperor, the red tuna, the shark and the pike.
In the case of sharks, species such as dogfish, marracho, tintureira, mielga and other fish from the same family are included.
Who should avoid these fish?
The recommendations are stricter for pregnant women, women planning to become pregnant, breastfeeding women and children up to 10 years of age.
In these cases, the recommendation is to avoid consuming species with the highest mercury content.
Between 10 and 14 years of age, the consumption of these fish should be limited, not exceeding approximately 120 grams per month, according to recommendations cited by AESAN.
What about healthy adults?
For the general population, fish continues to be recommended.
The guideline is to consume three to four servings per week, varying between white fish and blue fish.
The essential point is not to always repeat the same species and avoid fish with a higher mercury content being a constant presence on the plate.
Small fish is usually a better option
A simple way to reduce mercury exposure is to choose smaller fish.
Sardines, mackerel, anchovies, cod, hake, sea bream, horse mackerel, cuttlefish, squid, clams and other smaller seafood products tend to have less accumulation of this contaminant.
Varying the species throughout the week is one of the best ways to enjoy the benefits of fish without increasing unnecessary risks.
Pay attention to tuna
Tuna deserves attention because not all tuna is equal.
Red tuna, as it is a large and predatory species, is among the fish with the highest mercury content.
The most common canned tuna can have different profiles, depending on the species used, but it should also be consumed in moderation and integrated into a varied diet.
There is no need to stop eating fish
Experts do not recommend removing fish from the diet, especially for children and pregnant women, as long as suitable species are chosen.
Fish provides important nutrients for development and cardiovascular health.
The main recommendation is simple: eat fish, yes, but vary your choices and avoid excessive consumption of species with the most mercury.
What to do at the supermarket
When purchasing, read the name of the species, vary between white and blue fish and do not always base your diet on the same products.
For children, pregnant women and breastfeeding women, it is most prudent to avoid swordfish, red tuna, shark and pike.
For other consumers, these fish do not need to disappear completely, but they should be consumed with caution and without exaggeration.
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