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healthy living

There is an alarming rate of societal health problem in the world today. Most times we get sick without knowing the cause of the sickness. What we eat and the environment we live in contribute majorly to our health problem. Going by what we eat, it is believed that those practicing vegetarian live a healthy life than those who do not. This is because the vegetarians have control over what they eat. This article is meant to educate the reader on the consumption healthy fish. That is low mercury fish.

Mercury (Hg)

Mercury is a naturally occurring element that is found in air, water and soil. It is released into the environment from volcanic activity, weathering of rocks and as a result of human activity. Human activity is the main cause of mercury releases, particularly coal-fired power stations, residential coal burning for heating and cooking, industrial processes, waste incinerators and as a result of mining for mercury, gold and other metals. Mercury exists in various forms like element and inorganic; and organic (e.g., methylmercury, to which people may be exposed through their diet). The various forms of mercury differ in their degree of toxicity and in their effects on the nervous, digestive and immune systems, and on lungs, kidneys, skin and eyes.
Mercury could be transformed by bacteria into methylmercury once found in the environment. Methylmercury then bioaccumulates (bioaccumulation occurs when an organism contains higher concentrations of the substance than do the surroundings) in fish and shellfish. Methylmercury also biomagnifies. For example, large predatory fish are more likely to have high levels of mercury as a result of eating many smaller fish that have acquired mercury through ingestion of plankton.
People may be exposed to mercury in any of its forms under different circumstances. However, exposure mainly occurs through consumption of fish and shellfish contaminated with methylmercury and through worker inhalation of elemental mercury vapours during industrial processes. Cooking does not eliminate mercury.

Exposure to mercury even small amounts could lead to serious health problems, and is a threat to the development of the child in utero and early in life. Mercury may have toxic effects on the nervous, digestive and immune systems, and on lungs, kidneys, skin and eyes.

According to the world health organization (WHO) Mercury is considered one of the top ten chemicals or groups of chemicals of major public health concern.

Fish and shellfish concentrate mercury in their bodies, often in the form of methylmercury, a highly toxic organic compound of mercury. Over the years fish products have been shown to contain varying amounts of heavy metals, considerably mercury and fat-soluble pollutants from water pollution. Species of fish that are long-lived and high on the food chain, such as marlin, tuna, shark, swordfish, king mackerel, tilefish (Gulf of Mexico), and northern pike contain higher concentrations of mercury than others.

People are mainly exposed to methylmercury, an organic compound, when they eat fish and shellfish that contain the compound.

Mercury is known to bioaccumulate in humans, so bioaccumulation in seafood carries over into human populations where it can result in mercury poisoning. It is dangerous to both natural ecosystems and humans since it is a metal known to be highly toxic, especially due to its ability to damage the central nervous system. In human-controlled ecosystems of fish, usually done for market production of wanted seafood species, mercury clearly rises through the food chain via fish consuming small plankton as earlier stated, as well as through non-food sources such as underwater sediment. This mercury grows in concentration within the bodies of fish and can be measured in the tissues of selected species.

The presence of mercury in fish can be particularly a health issue for women who are or may become pregnant, nursing mothers, and young children. The solution to this societal problem is to avoid eating fish with high level of mercury concentration. It is practically impossible to avoid the intake of mercury. For pregnant women, the fatty acid in fish helps for the development of the baby’s brain and vision. Below is the mercury level in fishes

LEAST MERCURY
Enjoy these fish:
Anchovies
Butterfish
Catfish
Clam
Crab (Domestic)
Crawfish/Crayfish
Croaker (Atlantic)
Flounder
Haddock (Atlantic)
Hake
Herring
Mackerel (N. Atlantic, Chub)
Mullet
Oyster
Perch (Ocean)
Plaice
Pollock
Salmon (Canned)
Salmon (Fresh)
Sardine
Scallop
Shad (American)
Shrimp
Sole (Pacific)
Squid (Calamari)
Tilapia
Trout (Freshwater)
Whitefish
Whiting
MODERATE MERCURY

Bass (Striped, Black)
Carp
Cod (Alaskan)
Croaker (White Pacific)
Halibut (Atlantic)
Halibut (Pacific)
Jacksmelt
(Silverside)
Lobster
Mahi Mahi
Monkfish
Perch (Freshwater)
Sablefish
Skate
Snapper
Tuna (Canned
chunk light)
Tuna (Skipjack)
Weakfish (Sea Trout)
HIGH MERCURY
Eat three servings or less per month:
Bluefish
Grouper
Mackerel (Spanish, Gulf)
Sea Bass (Chilean)
Tuna (Canned Albacore)
Tuna (Yellowfin)
HIGHEST MERCURY
Avoid eating:
Mackerel (King)
Marlin
Orange Roughy
Shark
Swordfish
Tilefish
Tuna (Bigeye, Ahi)