FDA and EPA’s Updated Guidance on Sushi and Seafood Consumption

New FDA and EPA Guidelines on Nutritious Seafood Choices for Pregnant Women and Children

Sushi lovers, seafood enthusiasts, and health-conscious individuals have something new to celebrate. The FDA and EPA have recently updated their advice on seafood consumption, with important insights for pregnant and breastfeeding women, those looking to conceive, and young children.

While sushi is packed with nutrients, not all fish are created equal. The latest updates provide essential guidance on how to enjoy the benefits of seafood while minimizing risks from mercury and food-borne illness.

Updated Recommendations on Eating Fish for Health

Seafood, especially fish, is renowned for its high levels of omega-3 fatty acids, lean protein, vitamins, and minerals. However, the FDA has long warned about the risks posed by high-mercury fish, particularly large, predatory species like shark and swordfish. These fish accumulate mercury over time, which can be harmful, especially for vulnerable people, such as children or pregnant women.

In an exciting shift, the FDA and EPA now recommend that pregnant women, breastfeeding mothers, and young children actually increase their seafood intake to promote brain and nervous system development. The key takeaway? Choose low-mercury fish and make sure it’s thoroughly cooked.

For the first time, the FDA is encouraging these groups to consume a minimum amount of seafood each week, an update from their last recommendations in 2014. The guidance marks a significant change, as these groups were previously advised to limit their consumption. However, the FDA continues to caution against raw fish, including sushi, for pregnant women and young children due to the risk of food-borne illnesses.

Choosing Safe and Nutritious Fish

The FDA’s updated draft, titled “Fish: What Pregnant Women and Parents Should Know,” advises that women who are pregnant, breastfeeding, or planning to conceive should eat 8 to 12 ounces of a variety of fish each week. This is critical for fetal development, early infancy for breastfed infants, and childhood growth. However, not all fish are equally safe, and it’s important to know which species to avoid.

The most concerning species are large, predatory fish that tend to have high mercury levels. These include:

• Tilefish
• Shark
• Swordfish
• King mackerel
• White tuna (in large amounts) (By this we albacore tuna, not escolar, and we link to our article with information about the two)

Mercury levels increase as you move up the food chain, meaning that the bigger the fish, the more mercury it accumulates over its lifetime. These larger species are at the top of the food chain, posing a greater risk of mercury exposure to humans. The good news? There are plenty of low-mercury fish options that are both nutritious and safe to eat.

The Best Sushi Choices for Pregnant Women and Children

When selecting seafood, it’s crucial to choose varieties that are lower in mercury. Some of the best options include:Salmon

• Shrimp
• Cod
• Tilapia
• Sardines
• Pollock
• Herring
• Flounder

These species are not only safe but also offer incredible nutritional value. Salmon, for example, is rich in omega-3 fatty acids that support brain development, while shrimp provides an excellent source of lean protein. By incorporating these types of fish into your diet, you can enjoy the health benefits of seafood without worrying about mercury.

It’s important to remember that freshwater fish can sometimes carry parasites, especially if they are not cooked thoroughly. Freshwater fish, even if cooked, can sometimes pose risks depending on regional fish advisories. For this reason, they should not be used in sushi, which is traditionally prepared raw or lightly cooked.

Understanding the Risks of Raw Fish

Sushi is a beloved dish across the world, but when it comes to pregnancy and young children, raw fish is still a no-go. Why? The immune systems of these groups aren’t as strong, making them more vulnerable to food-borne illnesses like listeria and toxoplasmosis. These illnesses can be particularly dangerous for unborn babies and young children, potentially leading to severe health complications.

For sushi enthusiasts who are pregnant or nursing, the FDA and EPA recommend sticking with cooked options. Cooked sushi rolls with shrimp or crab, for example, are great alternatives that still provide a satisfying sushi experience without the risk. And remember, always ensure the fish you eat is sourced from reputable suppliers who follow proper food safety standards.

A Balanced Approach to Seafood

Incorporating seafood into your diet during pregnancy or breastfeeding is a smart move, but balance and variety are key. The FDA advises eating at least two to three servings of low-mercury fish each week. This ensures you’re getting enough of the vital nutrients fish provides such as omega-3 fatty acids (DHA and EPA), iron, iodine, and vitamin D, without overexposing yourself to mercury.

Choline, another important nutrient found in fish, helps support brain development and the formation of the spinal cord during pregnancy. And the benefits don’t stop there, fish like salmon and sardines are also rich in vitamin B12, which is essential for healthy nerve function and blood cell formation.

What About Fish Caught by Family or Friends?

If you enjoy fishing or have access to fish caught by friends or family, the FDA recommends checking local advisories before consuming wild-caught seafood. Some fish from lakes and rivers may have higher levels of mercury or other contaminants, and advisories can guide you on how often these fish can be safely consumed. If there’s no advisory available, it’s best to limit yourself to one serving per week and avoid eating any other fish that week.

What’s Next for the FDA’s Recommendations?

As of now, the updated advice from the FDA and EPA is still in draft form. The agencies are seeking public consultation before finalizing the guidelines, but the current direction is clear: seafood can and should be a part of a healthy diet for new parents, pregnant women, and children. But it’s essential to choose wisely, opting for low-mercury varieties and avoiding raw fish if you belong to an at-risk group.

For sushi lovers in these groups, the message remains consistent: avoid raw fish, and enjoy sushi made from cooked or low-risk seafood options instead. As these guidelines continue to evolve, they will further help consumers make informed decisions about their seafood intake.

Navigating Seafood Choices Safely

With the FDA and EPA’s updated guidance, it’s clear that seafood, including sushi, can be a safe and healthy part of your diet, if you make informed choices. By selecting low-mercury fish and opting for cooked varieties if you’re pregnant or serving young children, you can enjoy the nutritional benefits without unnecessary risks.

Stay informed by checking for updates from the FDA and EPA, and always follow safe food handling practices. Whether you’re a seafood lover or someone exploring sushi for the first time, making the right choices will help you and your family enjoy the best that seafood has to offer.

For more information, visit the FDA’s official page on fish consumption to stay updated on the latest advice.

N.B.: This article has been update from the version written in 2014 and is current as of March 5th 2024.

Meshiagare!