Mercurial World

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mercury

We live in a mercurial world, and that’s not a good thing. Although mercury (Hg) is a naturally occurring element—found in the air, water, and soil—exposure to it, even in small amounts, causes serious health problems for adults and children. Mercury has toxic effects on the nervous, digestive, and immune systems as well as on the lungs, kidneys, skin, and eyes. It is a threat to the healthy development of a fetus and young child.
 
Until scientists and physicians recognized mercury as detrimental to health, it had been used in medicines and industrial applications. In the 1800s, the phrase “mad as a hatter” originated from the mental health changes observed in hatters who used mercury to process felt for headwear. Today, we are much more informed about the risks of exposure to mercury and its detrimental effects on health. Although many other metals can be problematic, the World Health Organization considers mercury one of the top 10 chemicals that are a major public health concern.
 
Mercury exists in several forms, including liquid metal (quicksilver), vapor, and in organic and inorganic compounds. It is released from the Earth’s crust through volcanic activity and through coal-burning and industrial processes.
 
Problems that arise from mercury exposure stem from a combination of factors: amount/dose, method of exposure (ingestion, inhalation, skin contact), and length of exposure. We are all exposed to low levels of mercury to some degree. Exposure can occur through contaminated drinking water; foods grown in contaminated soil; a diet high in mercury-laden fish/shellfish; medical procedures (dental, vaccination); and through accidental/occupational exposure to industrial waste.
 
6 Ways to Minimize Mercury Exposure:

  1. Read labels for mercury content. Keep thermometers, fluorescent bulbs, and mercury-containing products out of reach of children.
  2. Do not handle a leaky battery with bare hands. Wear gloves.
  3. Contact your local environmental protection office for instructions on safe disposal of products containing mercury and other heavy metals.
  4. Talk with your dentist about alternatives to amalgam fillings.
  5. To avoid ingesting toxic levels of methylmercury from seafood, do not eat shark, swordfish, king mackerel, or tilefish. Eat a variety of other fish about twice a week.
  6. When considering vaccines for yourself or a child (including the flu vaccine), ask the physician about mercury content. (Most vaccines are no longer using the mercury-containing component thimerosal.)

Resources

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Selecting the Right Fish for Your Health

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salmon

Fish and shellfish are low in fat, high in protein, and good sources of iodine, vitamin D, and selenium—nutrients often deficient in the American diet. Many fish are rich in “good fats,” particularly polyunsaturated omega-3 fatty acids. The two most beneficial types of fats, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), have been shown to reduce inflammation and severity of heart and retinal diseases. Research shows that children born to mothers who ate low-mercury seafood during pregnancy experienced better functioning brain and nervous systems. Additionally, a diet rich in omega-3s has been shown to lower blood triglycerides and decrease the risk of sudden death from heart disease.
 
Despite these benefits, there is cause for concern. Decades of industrial activity have contaminated our waterways with mercury and other pollutants. These contaminants end up in seafood. While most commercial fish and shellfish contain some mercury, concentrations vary depending on the age of the fish, region of harvest, and diet (e.g., predators such as sharks eat smaller fish that accumulate mercury).
 
Which Fish Are the Healthiest?
 
Which fish are richest in healthy omega-3 fatty acids and low in mercury? You’re not going to find that information in the grocery store, but the Environmental Working Group provides an extensive analysis of seafood. Their consumer-friendly guidelines illustrate which fish are safest/healthiest to eat and which fish to avoid.
 
Here’s a summary of their listing to help you incorporate more of the right kind of seafood into your diet:

  • Very high omegas, low mercury: wild salmon, sardines, mussels, rainbow trout, Atlantic mackerel
  • High omegas, low mercury: oysters, anchovies, herring
  • Low mercury, lower omegas: shrimp, catfish, tilapia, swai, clams, scallops
  • Increasing levels of mercury: canned light and albacore tuna, halibut, mahi mahi, sea bass
  • Avoid*: shark, swordfish, marlin, king mackerel, tilefish

* FDA advisory organizations recommend pregnant women and children never eat these species.

Resources

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Mussels in White Wine Broth

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mussels

Mussels are a low-fat source of protein and provide selenium, a mineral necessary for the detoxification of heavy metals, and vitamin A, which is essential for immune function. In addition, mussels supply your body with vitamins B and C, iron, phosphorus, manganese, and zinc. Mussels are also an excellent source of omega-3 fatty acids. Stick with commercial sources as mussels may collect poisonous algae that can cause paralytic shellfish poisoning. Commercial sources are well-monitored to avoid this danger.
 
Ingredients:
2 tablespoons butter (For a dairy-free option, try Earth Balance.)
4 cloves garlic, minced
3 chopped scallions
2 cups dry white wine
juice of 1/2 lemon, about 1 tablespoon
fresh ground black pepper to taste
2 pounds mussels, cleaned and debearded
1 cup chopped fresh, flat-leaf parsley
2 slices bread, grilled

Directions:

  1. In a deep pot, heat butter until melted and add garlic and scallions; sauté for 2-3 minutes until garlic is tender. Add wine, lemon, and pepper, and bring to a boil. Add mussels, cover, and lower heat to maintain a simmer. Allow to simmer for 1-2 minutes, then stir and quickly replace lid. After 1 more minute, add parsley, cover, and cook for an addition 2-3 minutes, until all (or most) of mussels have opened.
  2. Remove covered pot from heat. Serve immediately including both mussels and broth in the bowl, removing and discarding any mussels that have not opened.
  3. Serve with grilled bread and a tossed green salad with oil and vinegar dressing.

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