Eating fish is a great way to add essential nutrients to your diet, but it’s important to be mindful of the type of fish you choose. Some fish contain high levels of mercury, which can be harmful to your health, particularly for pregnant women and children.
Fortunately, there are many types of fish low in mercury that are both safe and healthy to eat. In this article, we’ll provide you with a comprehensive list of fish low in mercury, so you can make informed choices about the seafood you consume.
Why Is Mercury in Fish a Concern?
Even though fish is one of the healthiest foods, some types of fish have the risk of containing high levels of mercury which can be harmful to health. To avoid the danger of mercury from fish,
The higher the amount of mercury that enters the body, the greater the possibility of health problems. The dangers of mercury to humans can be identified from the signs below:
- Weak muscles
- Nerve disorders, such as tingling, numbness, and difficulty or unable to walk, hear and speak
- Impaired body coordination
- Body shaking (tremors)
- Impaired vision, even blindness
- Barriers to growth
- Mental disorders
- Lung damage
What Are the Benefits of Eating Fish?
In addition to omega 3, fish contains vitamin A which is known to be very good in maintaining eye health and preventing the risk of early vision problems. The benefits of eating fish regularly really help your little one avoid visual disturbances, one of which is myopic eyes
List of Fish Low in Mercury
This is List of Fish Low in Mercury:
- Wild-Caught Salmon: This popular fish is low in mercury and high in omega-3 fatty acids, making it an excellent choice for a healthy diet.
- Sardines: These tiny fish are packed with nutrients and are low in mercury. They are a great addition to salads, sandwiches, or as a snack on their own.
- Shrimp: Shrimp are low in mercury and high in protein, making them a great option for a healthy diet. They can be boiled, sautéed, or grilled.
- Tilapia: This mild-flavored fish is low in mercury and is easy to find in grocery stores. It can be baked, grilled, or sautéed.
- Trout: Trout is a low mercury fish that is high in omega-3 fatty acids. It can be grilled or baked for a delicious meal.
- Catfish: Catfish is a low mercury fish that is high in protein. It can be breaded and fried or grilled for a tasty meal.
- Flounder: This mild fish is low in mercury and is easy to find in grocery stores. It can be baked or grilled for a healthy meal.
- Haddock: This white fish is low in mercury and is a great source of protein. It can be baked, grilled, or sautéed.
- Cod: Cod is a mild fish that is low in mercury and high in protein. It can be baked, grilled, or sautéed for a healthy meal.
Read Also : 5 Fish That Contain The Highest Mercury
How to Prepare Low Mercury Fish
Low mercury fish can be prepared in a variety of ways, depending on your preferences and the type of fish you choose. Here are some simple and healthy methods to prepare low mercury fish:
- Grilling: Grilling fish is a healthy and delicious way to prepare it. Simply brush the fish with a bit of olive oil, sprinkle it with salt and pepper, and grill it over medium-high heat until it is cooked through. You can also add some fresh herbs or lemon juice for extra flavor.
- Baking: Baking is another easy way to prepare low mercury fish. Preheat your oven to 375°F, and line a baking sheet with parchment paper. Place the fish on the sheet, and season it with your favorite herbs and spices. Bake for 10-15 minutes, or until the fish is cooked through.
- Poaching: Poaching is a gentle cooking method that helps to preserve the delicate flavor and texture of low mercury fish. To poach fish, place it in a pot of simmering water or broth, and cook it until it is opaque and cooked through. You can also add some herbs, spices, or lemon juice to the poaching liquid for extra flavor.
No matter how you choose to prepare your low mercury fish, be sure to avoid high-mercury fish such as swordfish, king mackerel, and tilefish. Stick to low-mercury options like wild-caught salmon, sardines, shrimp, tilapia, trout, catfish, flounder, haddock, and cod for a safe and healthy seafood meal.
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