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上期談及多吃深海魚的益處，但我們往往會因深海魚的水銀含量高而卻步，那我們應如何選擇深海魚及究竟吃多少才能獲得其好處，又可避免攝取過量水銀呢? 以下『紅綠燈』可供各位精明消費者在選購深海魚時作參考。
魚類中的水銀含量，視乎其品種、年齡、覓食模式和生活水域而定。壽命越長或在食物鏈的位置越高的魚類(如體型較大的捕獵魚類)，通常體內積聚的水銀就會越多。 『綠』燈組別的魚，總水銀含量平均值較低(表二)，可適量進食多種魚類。美國心臟學會便建議成人每周進食2至3次，每次3安士的深海魚，便可滿足一周奧米加３脂肪酸所需。
We talked about the pros of eating deep sea fish in the last issue, but we often avoid eating deep sea fish due to its mercury level. So how should we choose which deep sea fish, and how much should we eat, as to benefit from its advantages without intaking excess intake of mercury? The table above can serve as a reference for every smart consumer when choosing deep sea fish.
The mercury level in fish depends on its species, age, foraging mode and habitat. Those which are older or in higher position of the food chain (fish larger in size) usually contains more mercury in their body.
Those listed in the ‘red light’ column are fish that contains higher average mercury level (Table 2), and should not be frequently consumed. The maximum safe intake level of mercury, set by the Food and Agriculture Organization of the United Nations and the WHO Joint FAO/WHO Expert Committee on Food Additives (JECFA) in 2003, was set at 1.6 microgram per kg weight per week. For example, if an adult of 60kg body weight intake 3 ounces (85g, around size of a palm) tilefish, the mercury level already exceeds the maximum safe level by 30%. As the impact of mercury is particularly susceptible to pregnant women, women preparing for pregnancy and infants, people falling in these groups should avoid eating fish that might contain high level of mercury.
Fish listed in the ‘green light’ column are those with lower average mercury level (Table 2), and can be consumed regularly and in varieties. The American Heart Association recommends weekly intake of deep sea fish for 2-3 times, 3 ounces each to meet the requirement of recommended intake of omega-3.
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