The US Food and Drug Administration (FDA) and the US Environmental Protection Agency (EPA) have launched a series of tips on the best ways to consume fish, especially for certain groups of people.
The new government guideline rated fish in 3 categories to help pregnant women, nursing mothers and parents of young children to choose healthy options, since according to the authorities of both agencies, fish offers many nutritional benefits that are important for growth and development during pregnancy and early childhood.
Shrimp, salmon, light canned tuna (in water and hopefully with less sodium), tilapia, catfish and cod are in this category.
According to the new advice, these fish can be consumed 2 or 3 times a week.
However, other good options, such as bluefish, grouper and albacore (canned, fresh or frozen), must be consumed only once a week.
According to the document, all fish contain some mercury, which can damage the brain and nervous system over time if consumed in high amounts.
In the case of pregnant women, breastfeeding women and small children, they should avoid 7 types of fish that have higher levels of mercury: the Gulf of Mexico tile, shark, swordfish, orange fish, Bigeye tuna, marlin and king mackerel.
Melania Cevo, Nutritionist at Nutrition Consultation, explained that fish should be chosen based on the list of mercury content published by the FDA and also taking into account the healthy measures taken by the supplier, since this type of protein is one of the major causes of food poisoning in Costa Rica.
If you prefer avoiding mercury but do not want to lose the nutritional benefits these fish can give, add seeds into your daily diet. Cevo recommends almonds, nuts, chia seeds, coconut and macadamia, as they provide the essential fatty acids, vitamins and minerals you need.