Fish is a food source rich in protein, omega-3, vitamin D and many minerals necessary for health. However, mercury is a heavy metal that can accumulate in the body if consumed too much for a long time, affecting the nervous system, especially in children and pregnant women. Therefore, choosing fish with low mercury content is very important.
The group of fish believed to have the lowest mercury content is usually small fish, with a short lifespan and located at a low position in the food chain.
Among them, sardines are considered one of the fish with very low mercury content but rich in omega-3, calcium and protein. This is a type of fish in the group of seafood with the lowest mercury concentration, much lower than big-eyed tuna, swordfish or sharks.
In addition to sardines, fish such as salmon, anchovies, and tilapia are also safe choices. In particular, salmon is not only low in mercury but also provides a large amount of omega-3 fatty acids DHA and EPA, which are very beneficial for the heart and brain.
Nutrition experts explain that mercury often accumulates more in large, long-lived and predatory fish such as swordfish, sharks or big-eyed tuna.
Meanwhile, small fish such as sardines, anchovies or herring have a short life cycle, so the amount of accumulated mercury is significantly lower. This is also the view shared by many nutrition communities and consumers when choosing small fish for regular use.
To ensure safety for family health, housewives should prioritize diversifying fish sources instead of only eating one type. Sardines, salmon, anchovies, tilapia can be alternated in the weekly menu.
If considering the level of safety related to mercury, sardines are considered one of the top choices. Adding types of fish with low mercury to meals not only helps protect health but also brings many benefits to the cardiovascular, brain and overall health of the whole family.
