A healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish. Fish and shellfish are excellent sources of essential vitamins and minerals. Oily fish, such as salmon and sardines, are particularly high in long-chain omega-3 fatty acids, which are beneficial for heart health. It is recommended that most people increase their intake of fish, especially oily fish. However, recommendations may vary for women who are pregnant or breastfeeding, as well as for children and babies. It is important to choose healthier cooking methods, such as steaming, baking, or grilling fish, rather than frying, as frying can increase the fat content, especially if cooked in batter.
Types of Fish
There are different types of fish and shellfish, each providing different nutrients. Oily fish includes herring, pilchards, salmon, sardines, sprats, trout, and mackerel. Fresh and canned tuna, however, do not count as oily fish. Oily fish are high in long-chain omega-3 fatty acids, which can help prevent heart disease, and are a good source of vitamin D. Some oily fish, like whitebait, canned sardines, pilchards, and tinned salmon (but not fresh salmon), also contain edible bones, which are sources of calcium and phosphorus, contributing to bone health.
On the other hand, white fish, such as cod, haddock, plaice, pollock, coley, dab, flounder, red mullet, gurnard, and tilapia, are low in fat, making them healthier alternatives to red or processed meat. Some white fish, like sea bass, sea bream, turbot, and halibut, also contain omega-3 fatty acids, but in lower levels compared to oily fish.
Shellfish, including prawns, mussels, scallops, squid, and langoustine, are low in fat and a good source of selenium, zinc, iodine, and copper. Some types of shellfish, like mussels, oysters, squid, and crab, also contain long-chain omega-3 fatty acids, although not as much as oily fish.
Oily Fish and Omega-3 Fatty Acids
Oily fish is rich in long-chain omega-3 fatty acids, which are beneficial for heart health. These fatty acids are also essential for the development of a baby's nervous system in pregnant and breastfeeding women. While some white fish and shellfish also contain omega-3 fatty acids, they do not have as high levels as oily fish. The main shellfish sources of omega-3 fatty acids are mussels, oysters, squid, and crab.
Recommended Fish Consumption
A healthy, balanced diet should include at least 2 portions of fish a week, with 1 of them being oily fish. Unfortunately, most people do not meet this recommendation. A portion of fish is around 140g (9oz). However, there are recommendations for certain types of fish regarding the maximum amount that should be consumed.
How much oily fish should I eat?
It is recommended to eat at least 1 portion (around 140g when cooked) of oily fish per week. Oily fish tends to have higher levels of pollutants compared to other seafood. Therefore, there are maximum recommendations for specific groups. Girls, women who are planning a pregnancy or may have a child in the future, and pregnant and breastfeeding women should not exceed 2 portions of oily fish per week. This is because pollutants found in oily fish can accumulate in the body and potentially affect the development of a baby in the womb.
How much white fish should I eat?
You can safely consume as many portions of white fish per week as you like, except for certain types that may contain similar levels of pollutants as oily fish. These types include sea bream, sea bass, turbot, halibut, and rock salmon. It is also advisable to avoid consuming brown meat from crabs too frequently. Shark and marlin, although white fish, should be limited in consumption. Children, pregnant women, and women trying to get pregnant should avoid eating shark, swordfish, or marlin due to their higher mercury content. Other adults should not exceed 1 portion of these fish per week. It is important to note that many shark and marlin species are endangered, and consuming them contributes to their decline.
How much shellfish should I eat?
There are no maximum recommended amounts for other types of shellfish. It is advised that regular fish-eaters limit the consumption of brown crab meat, but there is no need to restrict the intake of white crab meat. Shellfish, in general, is low in fat and a good source of various minerals.
Fish Consumption for Women, Children, and Babies
Fish consumption is beneficial for the health and development of both women and their babies. However, there are certain types of fish that pregnant and breastfeeding women should avoid or limit due to potential levels of mercury and pollutants. Raw shellfish should also be avoided to reduce the risk of food poisoning.
The following recommendations are provided by the Scientific Advisory Committee on Nutrition (SACN) and the Committee on Toxicity:
- Shark, swordfish, and marlin: Pregnant women, women trying to get pregnant, and children should not consume these fish. Other adults, including breastfeeding women, should not exceed 1 portion per week due to their higher mercury content.
- Oily fish: Girls, women who haven't gone through menopause, including those trying for a baby, pregnant women, and breastfeeding women, should not exceed 2 portions of oily fish per week.
- Tuna: If trying for a baby or pregnant, limit canned tuna to 4 cans per week or tuna steaks to 2 per week. Tuna contains higher levels of mercury compared to other fish. There are no restrictions on tuna consumption while breastfeeding.
It is important to note that these recommendations are based on average portion sizes and drained weights. Tuna does not count as oily fish, so if consumed during the week, it does not affect the recommended intake of oily fish. Fish liver oil supplements, high in vitamin A, should be avoided during pregnancy or when trying to conceive, as excessive vitamin A intake can be harmful to the baby.
Fish Consumption for Children and Babies over 6 Months
Children under the age of 16 should avoid consuming shark, swordfish, or marlin due to their mercury levels. Raw shellfish should also be avoided to reduce the risk of food poisoning. Boys can consume up to 4 portions of oily fish per week, while it is advisable to limit girls to a maximum of 2 portions per week. This is because the pollutants in oily fish can accumulate in the body and potentially harm future pregnancies.
Fish Liver Oil Supplements
Fish liver oil supplements are high in vitamin A. It is recommended to not exceed 5mg of vitamin A per day from food and supplements combined. Pregnant women should avoid supplements containing vitamin A, including fish liver oil supplements, as excessive vitamin A intake can harm the unborn baby.
Eating Sustainable Fish and Shellfish
Sustainable fish and shellfish are those caught or produced in a way that allows stocks to replenish without causing unnecessary damage to marine life and plants. It is important to choose a wide range of fish and shellfish to ensure the sustainability of their populations. Overfishing can lead to the decline of fish stocks and environmental damage.
For more information on responsible sourcing of seafood, Seafish provides valuable resources. By making sustainable choices, we can contribute to the availability of fish and shellfish for future generations while protecting marine ecosystems.
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