In today’s world, environmental pollution continues to pose significant health risks, and one major concern is the high levels of mercury in our water sources. As fish absorb mercury from contaminated water, they become carriers of this toxic element, which can then be passed on to humans through consumption.

Mercury poisoning is no small matter. Long-term exposure can lead to severe health problems, including neurological disorders, liver damage, and an increased risk of diseases like Alzheimer’s, Parkinson’s, autism, and depression. Therefore, it’s crucial to know which types of fish are most susceptible to mercury contamination to make safer choices for your diet.

Let’s dive into the 5 types of fish you should avoid eating due to their high mercury content.

1. Catfish

Catfish is a widely consumed fish, especially in regions where it’s commercially farmed for export. However, many large farmed catfish are often fed with growth hormones to increase their weight and maximize profits.

These farming practices make catfish more susceptible to mercury contamination. Studies have shown that certain exported catfish do not meet international quality standards due to high levels of harmful chemicals like crystal violet and malachite green, in addition to mercury.

When choosing catfish, it’s essential to ensure they come from a trusted and well-regulated source to reduce the risk of mercury exposure.

2. Ocean Perch

Ocean perch, a bottom-dwelling fish, is considered one of the most mercury-contaminated fish by the U.S. Food and Drug Administration (FDA).

Why? Because mercury tends to settle on the ocean floor, where ocean perch reside. Additionally, these fish are omnivorous, meaning they feed on smaller contaminated organisms, further increasing their mercury levels.

Regular consumption of ocean perch can lead to mercury buildup in the body, potentially causing digestive tract damage, kidney issues, and oral mucosa disorders.

If you love ocean perch, it’s best to limit your intake and source it from cleaner fishing areas.

3. Mackerel

Mackerel is well-known for being rich in omega-3 fatty acids, which are excellent for brain development and heart health. However, not all mackerel are created equal when it comes to safety.

Atlantic mackerel is generally considered safe to eat due to lower mercury levels, but other types, such as King mackerel, have alarmingly high mercury concentrations.

When buying mackerel, make sure to check its origin. Opt for Atlantic mackerel and avoid species from heavily industrialized regions.

4. Eel

Eel is another fish that’s highly susceptible to mercury contamination. This is because eels often live in polluted water sources, where they absorb toxins from industrial waste and agricultural runoff.

In addition to mercury, eels can also accumulate other harmful chemicals, making them a less-than-ideal choice for frequent consumption.

If eel is a staple in your diet, it’s essential to source it from clean, monitored water systems to minimize health risks.

5. Imported Farmed Catfish

While catfish was already mentioned, it’s worth highlighting the dangers associated with imported farmed catfish. Many farm-raised catfish, particularly from regions with poor regulatory oversight, have been found to contain excessive levels of mercury and other harmful chemicals.

In the United States, imported catfish have frequently failed safety inspections due to chemical contamination. This highlights the importance of knowing where your seafood comes from and ensuring it adheres to international safety standards.

Why Mercury Exposure is Dangerous

Mercury is a neurotoxin that can severely impact the body, even in small amounts. Prolonged mercury exposure can cause:

• Brain damage
• Kidney failure
• Digestive problems
• Neurological disorders (e.g., Alzheimer’s, Parkinson’s)
• Developmental issues in children

Pregnant women and young children are especially vulnerable to mercury poisoning, which can harm fetal brain development and cause long-term health issues.

Safer Fish Choices

While some fish are high in mercury, many are still safe and healthy to eat in moderation. Opt for alternatives such as:

• Salmon (wild-caught)
• Sardines
• Tilapia
• Trout

These fish are generally lower in mercury and provide excellent nutritional benefits.

Final Thoughts

Being informed about the types of fish you consume is crucial in protecting yourself and your family from mercury exposure. Avoiding fish like catfish, ocean perch, mackerel, and eel—or consuming them in limited quantities—can make a significant difference in your health.

When in doubt, choose fish from reliable sources and prioritize species known for their low mercury levels.