Health Benefits of Fish and Shellfish
We should be eating at least two portions of fish a week including
one of oily fish. Fish and shellfish are good sources of a variety of
vitamins and minerals, and oily fish is particularly rich in omega 3
fatty acids. But if we want to make sure there are enough fish to eat
now, and in the future, we need to start thinking about the choices we
make when we choose which fish we eat. Why is fish a healthy choice?
Fish and shellfish are good sources of essential vitamins, such as
niacin, and minerals, such as selenium and iodine. Different types of
seafood also give different health benefits. Check out the lists below.
Oily fish
- includes fish such as salmon, mackerel, sardines, trout and
herring
- is rich in omega 3 fatty acids, which helps prevent heart
disease
- is a good source of vitamins A and D
White fish
- includes fish such as haddock, plaice, pollack, coley and
cod
- is very low in fat. This means, just like beans and pulses
or chicken without the skin, white fish is a healthier low-fat
alternative to, for example, red or processed meat that tends to
be higher in fat, especially saturated fat
- contains some omega 3 fatty acids, but at much lower levels
than oily fish. See Oily fish, shellfish and omega 3 for more on
omega 3 fatty acids
Shellfish
- includes prawns, mussels and langoustine
- is low in fat
- is a good source of selenium, zinc, iodine and copper
- some types such as mussels, oysters, squid and crab are
also good sources of omega 3 fatty acids. (See Oily fish,
shellfish and omega 3)
Fish where you also eat the bones
- includes whitebait, canned sardines, pilchards and
salmon
- help make our bones stronger because they are good
sources of calcium and phosphorus
If you want to make the healthier choice, remember to
go for baked or grilled
steamed fish or shellfish,
rather than fried. This is because frying makes fish and
shellfish much higher in fat, especially if they’re
cooked in batter.
But this doesn’t mean you need to stop having an
occasional portion of fish and chips. Check out
Preparing and
cooking shellfish and fish for tips on
making your fish and chips a healthier option.
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