Highest and lowest risk fish
In general, larger, predatory fish have higher levels of mercury because they feed many on smaller fish who each have a lower level. They also live longer, during which time the mercury continues to accumulate. This is the same way that humans can end up with too much mercury if they eat a lot of fish.
But, stresses Eric Rimm, professor of epidemiology and nutrition at the Harvard School of Public Health, “For most individuals it’s fine to eat fish every day.” With the exception of pregnant women and children, you can safely eat fish every day without worry of mercury poisoning as long as you limit the amount of high mercury fish to two servings per week.
Low mercury fish: salmon, shrimp, catfish, tilapia, scallops, oysters, herring, sardines, and trout
High mercury fish: swordfish, king mackerel, shark, tilefish, orange roughy, marlin, ahi and bigeye tuna
Benefits of daily fish consumption
Eating fish affords many positive health benefits, including improved metabolism, sleep quality, skin quality, and concentration as well as lower inflammation. But that’s not all. Read on for six great reasons to eat more fish.