FISH AND MERCURY – KNOW THE FACTS
Fish are integral to Eenou ihtûwin, the Cree way of life. Fishing is a cherished tradition in Eeyou Istchee that provides many cultural and health benefits for our communities. Fishing strengthens family ties, keeps people active, while offering a rich, nourishing and affordable source of food all year-around. Fish has sustained our people since time immemorial. Fish, like other traditional foods, are central today to our healthy communities.
Certain precautions are recommended when eating fish, especially during pregnancy, and for young children and infants.
Most fish in Quebec and Eeyou Istchee contain variable levels of mercury.
Mercury exists naturally in our environment. It also accumulates from long-term air pollution, hydroelectric dam and reservoir development, and other industrial sources.
Certain fish have higher levels of mercury, especially those found in hydroelectric reservoirs or downstream from them.
Low amounts of mercury do not harm our health. Exposure to higher amounts of mercury can however cause health problems affecting the brain and nervous systems, especially for babies growing in their mother’s womb, and in early childhood.
By understanding which fish contain higher levels of mercury, you can minimize your risk while enjoying all the benefits of this nutritious food. Fish consumption recommendations help us make wise choices about healthy eating.
All fish in Eeyou Istchee are safe and healthy.
Fishing keeps us active and strengthens family ties. It deepens our connection to Eenou ihtûwin, the Cree way of life.
Eating fish is good for our health. Eating fish at least twice a week can help control your weight and reduces the risk of type 2 diabetes.
Fish is an excellent source of protein and vitamin B12. It is also a good source of selenium, vitamin D, phosphorus and potassium. Fish is generally lean and low in saturated fat.
Many fish found in Eeyou Istchee are a source of omega-3 fatty acids, which helps us stay healthy because it:
- Protects against heart disease, strokes and other blood vessel diseases.
- Helps decrease fat level in your blood.
- Can lower blood pressure.
Fish that are a source of omega-3 fatty acids include:
- Wild fish in Eeyou Istchee: Speckle and lake trout, whitefish, sturgeon, walleye, Arctic char
- Store-bought: Salmon, sardines.
Omega-3s are important during pregnancy. They help your baby’s brain, nervous system and eyes develop.
Eating fish while breastfeeding provides key nutrients to mother and child. It boosts breast milk quality and supports baby’s brain development, nervous and immune systems.
By following consumption recommendations, you can enjoy all the benefits of eating fish.
-
Image
-
Image
These recommendations apply to everyone, in particular young children, babies and women who may become pregnant, are pregnant, or breastfeeding.
DO:
- Eat fish often, and favour fish that are lower in mercury
- Choose smaller fish whenever possible
- Vary the species of fish you eat
- Most fresh fish and store-bought canned fish are low in mercury (see recommendations under “Limit” section.
LIMIT:
- Predatory fish such as walleye, pike, lake trout, and burbot that are found in reservoirs or downstream from them.
Large predatory fish such as walleye, pike, lake trout and burbot for babies, young children, or if you are pregnant or breastfeeding.
- Fish from newer reservoirs in the Eastmain-1 and the Rupert sector or downstream from them (lakes and/or rivers).
- Canned albacore (white) tuna should be eaten in limited quantities. Health Canada recommendations:
- Women who are or may become pregnant, and breastfeeding mothers: 300 grams albacore tuna per week.
- Children aged 5-11: about 150 grams per week.
- Children aged 1-4: about 75 grams per week.
Canned tuna varieties: Light, longtail (tongol) and skipjack are low in mercury, and are less expensive than albacore.
IF YOU EAT FISH MORE THAN ONCE A WEEK ALL-YEAR ROUND:
- Limit how often you eat large predatory fish.
-
Vary the species you eat.
To learn recommended amounts based on fish species and where they are caught.
Mercury is a metal found naturally in the environment.
It can also be released into the environment during forest fires and from economic development located in southern Canada or United States such as burning coal and burning garbage.
Most of the mercury in the James Bay region is carried by wind from far away. Dust particles and rain then move it into lakes and forests. Once mercury enters lakes and rivers, bacteria convert it into methylmercury—a form that is easily absorbed by living creatures. Methylmercury can be toxic in high doses.
Mercury is also present when waterways are dammed, and land is flooded to create hydroelectric reservoirs. When a hydroelectric reservoir floods land, the plants, that may contain some mercury turn into food for bacteria. The bacteria change the mercury in the plants into methylmercury.
As a result, the fish in reservoirs (and downstream from them) contain more mercury than usual shortly after flooding. The increase is not permanent, because the green parts of plants eventually get used up.
Monitoring of fish in reservoirs shows that:
- It takes 10–20 years for mercury levels to go back to normal in fish that eat insects. (“Normal” means the levels we find in natural lakes in the area).
- It can take 20–35 years for mercury levels to go back to normal in fish that eat other fish.
Anyone who eats fish has some mercury in their body, but the levels are usually low and not harmful to health. However, the fetus is more sensitive to mercury, so pregnant women need to limit how much mercury they take in. In adults, very high doses can damage the nerves and lead to problems with coordination, sight, and hearing.
That’s why limiting exposure to mercury is especially important for women who are pregnant, may become pregnant, or are breastfeeding.
Most fish in Eeyou Istchee are low in mercury and can be eaten safely. Fish is healthy, nutritious, and supports miyupimaatisiiun.
By following consumption recommendations, you can enjoy all the benefits of eating fish on a regular basis.
Lower-mercury fish are usually smaller fish, fish that eat insects and plants, and coastal (saltwater) fish.
In Eeyou Istchee, the following insect-eating fish are lower in mercury and are good choices to eat more often:
- Lake whitefish
- Speckled trout (brook trout)
- Cisco
- Sucker
-
Lake Sturgeon
To learn recommended amounts based on fish species and where they are caught
Fish with higher levels of mercury include:
- Fish from newer reservoirs, downstream lakes and/or rivers.
- Large predatory fish (‘fish that eat fish’), such as Northern pike, walleye, lake trout and burbot, that are longer than 50 cm / 1.5 feet.
These fish are still nutritious, but it is recommended to eat them less often, especially:
-
Fish that live in reservoirs or downstream from hydroelectric plants may have higher mercury levels for several years following damming and flooding.
To learn recommended amounts based on fish species and where they are caught.
