Should you be worried about mercury in your child's diet?

Many parents I speak to are confused these days about the issue of mercury in fish. Fish are a great source of protein, omega 3, iodine, and vitamin D to just name a few nutrients, and the recommendations are to include 2 portions (1 of oily fish) in your families diet a week, so where does mercury coming into this? and how does it impacts your child’s health.

Exposure to mercury can cause serious health problems including damage to a child’s developing brain and nervous system. So it’s understandable to be cautious. Certain fish are lower in mercury than other, so it’s important to know which to choose and which are best limited. Smaller fish are generally lower in mercury than larger fish. These include:

• Salmon

• Sardines

• Cod

• Mackerel

• Anchovies

• Haddock

  
  

So how much can you give your children?

Girls should have no more than 2 portions of oily fish a week (due to pollutants* that can build up and potentially affect future development of babies). Boys should have no more than 4 portions of oily fish a week. But variety is key, so try to mix different types of fish through your families diet to get the benefits and lower any risks.

So what about tuna?

Canned tuna is an affordable and convenient option for many families. However, it’s important to note that tuna is a larger fish and can be higher in mercury (as can shark, swordfish and marlin - these are best avoided for under 16 year olds). If you choose to include tuna in your child’s diet, opt for skipjack tuna, this type of tuna can have lower levels of mercury and is one of the most common in UK supermarkets. If you have concerns about serving tuna to your children, consider trying other types of canned fish, like salmon, sardines, or mackerel. These alternatives can be used in similar ways as tuna and typically contain lower mercury levels. Keep in mind that tuna is not classified as an oily fish, so if you do include it in your children’s meals, be sure to also provide oily fish options in their diet!

If your family doesn’t eat fish, or if your child is still getting used to the taste, and you're concerned they’re not getting enough omega-3s, consider a fish oil supplement. These can be a good alternative for supporting your child's omega-3 intake.