5 Types of Fish High in Mercury | February 23, 2025

5 Types of Fish High in Mercury: Avoid Buying Them, Even if They’re Cheap, to Protect Your Health

Seafood is a great source of protein and essential nutrients, but not all fish are safe to consume regularly. Some fish contain high levels of mercury, a toxic heavy metal that can have serious health effects, especially for pregnant women, young children, and individuals with compromised immune systems. Even if these fish are available at lower prices, it is best to avoid them to protect your long-term health. Here are five types of fish that are high in mercury and should be consumed with caution or avoided altogether.

1. King Mackerel
King mackerel is one of the most mercury-contaminated fish found in the ocean. While mackerel in general is a nutritious fish rich in omega-3 fatty acids, the king mackerel variety contains dangerously high levels of mercury. The U.S. Food and Drug Administration (FDA) advises against eating king mackerel, particularly for children and pregnant women.

2. Swordfish
Swordfish is another species with alarmingly high mercury content. This large predatory fish accumulates mercury over time due to its long lifespan and position at the top of the food chain. Regular consumption of swordfish can lead to mercury poisoning, which may cause neurological and developmental problems. It is advisable to opt for safer alternatives like salmon or trout.

3. Shark
Sharks are apex predators, meaning they feed on smaller fish that may already contain mercury. As a result, their mercury levels build up to hazardous amounts. Eating shark meat frequently can pose a significant health risk, including cognitive impairment and kidney damage. Many countries have issued warnings against shark consumption for this reason.

4. Tilefish
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