Seafood - Health

 
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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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