We get it – sashimi is delicious! The fresh, raw slices of fish and seafood are a sublime experience for any sushi lover. But if you’ve been worrying that your sashimi habit could lead to mercury poisoning, you’re not alone.
The truth is, sashimi can cause mercury poisoning, but only if eaten in ridiculous amounts. Mercury builds up in large, predatory fish like tuna and can damage the brain and nervous system. However, having a couple rolls of sushi per week is perfectly safe for most adults.
Stick to low-mercury sashimi picks like yellowfin tuna, horse mackerel, and yellowtail. And if you’re pregnant or feeding little ones, avoid high-mercury fish altogether. Their developing brains are more vulnerable.
The bottom line? Enjoy sashimi in moderation as part of a balanced diet. We’ll walk you through the mercury risks, safe fish choices, and signs of poisoning so you can eat sushi without worry. Let’s dig in!
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How Does Mercury Get into Fish?
Mercury is a toxic metal that ends up in bodies of water through industrial pollution. From there, it accumulates in fish and seafood through a process called bioaccumulation.
Here’s how it works:
- Mercury enters lakes, oceans, and streams.
- Tiny organisms absorb the mercury as they feed on nutrients in the water.
- Small fish eat these tiny organisms, absorbing the mercury into their bodies.
- Larger fish prey on the small fish, accumulating even higher mercury levels in their flesh.
So the biggest, predatory fish at the top of the aquatic food chain have the highest mercury concentrations.
Which Fish Tend to Be High in Mercury?
The fish highest in mercury include:
- Tuna – especially bigeye, bluefin, and albacore
- Sea bass
- Marlin
- Orange roughy
- King mackerel
- Swordfish
- Shark
- Tilefish
In general, the larger and older a fish is, the more mercury it will have accumulated. Predatory fish that live a long time, like tuna and swordfish, are particularly prone to high mercury levels.
Health Risks of Mercury Poisoning
So what exactly are the risks of mercury poisoning from eating too much contaminated fish?
Symptoms of mercury poisoning include:
- Impaired brain function
- Memory loss
- Vision problems
- Lack of coordination
- Numbness or tingling
- Headaches
- Weakness
- Fatigue
In severe cases, mercury poisoning can lead to long-term complications like:
- Brain damage
- Infertility
- Birth defects if exposed in the womb
- Kidney problems
- Cardiovascular disease
The developing brains of fetuses, infants, and children are especially vulnerable to the toxic effects of mercury.
How Much Sashimi Is Safe to Eat?
Now that you know the risks, how much sashimi can you safely eat without worrying about mercury poisoning?
The EPA and FDA recommend:
- Healthy adults can safely eat up to 12 ounces (2 average meals) of low mercury fish per week. This equals about 2-3 sushi rolls with 10-15 pieces of sashimi per roll.
- Pregnant women, nursing mothers, and children should avoid high mercury fish completely and limit lower mercury fish to 8-12 ounces per week.
So having sashimi once or twice a week with each meal containing just a couple rolls is perfectly fine for most healthy adults! Just don’t go crazy and eat sashimi multiple times a day.
Choose Low Mercury Sashimi
Stick to lower mercury sashimi picks like:
- Salmon
- Yellowtail (hamachi)
- Albacore tuna
- Rainbow trout
- Atlantic mackerel
- Scallops
- Flounder
- Squid (calamari)
- Tilapia
- Shrimp
This helps minimize mercury exposure while still enjoying delicious sashimi.
Avoid High Mercury Sashimi
Pregnant women, nursing mothers, and young children should avoid all high mercury fish.
For other adults, limit intake of higher mercury options like bluefin tuna, swordfish, and king mackerel. If you really love treats like otoro (fatty bluefin tuna), save them for special occasions.
Track Your Consumption
To be extra safe, you can track your weekly seafood consumption. Make sure to stay under the recommended limits. This is especially important if you really love sushi and eat it more than twice a week.
An app like SeafoodWatch can help you monitor the varieties and amounts of fish you eat to minimize mercury exposure.
Know the Symptoms of Mercury Poisoning
While the risk is low if you enjoy sashimi in moderation, it’s good to recognize possible signs of mercury poisoning.
Seek medical care if you regularly eat high mercury fish and experience:
- Numbness, tingling, or weakness in the extremities
- Impaired cognitive function and memory loss
- Changes in vision, hearing, or coordination
- Headaches, fatigue, irritability
- High blood pressure
- Skin rashes
Diagnostic tests like a blood or urine test can detect dangerous mercury levels. Your doctor can advise treatment if needed.
The Bottom Line
Sashimi lovers can rejoice! Consuming this tasty raw fish is unlikely to cause mercury poisoning if you:
- Eat sashimi in moderation – 1-2 meals per week
- Choose low mercury fish like salmon, yellowtail, and trout
- Avoid high mercury varieties like tuna and swordfish if pregnant/nursing
- Monitor your seafood consumption to stay under limits
Be smart about what and how much sashimi you eat, and you can enjoy it as part of a healthy diet without worry! Just use common sense – don’t eat it every day or in huge quantities.
Now that you’ve got the facts on sashimi and mercury, dig in and savor some of that melt-in-your-mouth goodness! Just maybe have the tempura or udon noodles next time for a little balance.
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