Healthy benefits of eating fish

The benefits of eating fish greatly outweigh the risks. Fish is a great source of protein and other nutrients, such as vitamin D, zinc and iron and it is a source of beneficial Omega-3 fats.
The benefits of eating fish greatly outweigh the risks.

However, some species may contain mercury, a strong toxin found in the muscle tissue of fish and shellfish. Because mercury affects the developing brain, it’s especially important for women that are pregnant or nursing, as well as young children, to limit their exposure to mercury. You can continue to enjoy the benefits of eating fish by following these recommendations.

Fish to eat

You should eat at least two Food Guide servings of fish each week. One Food Guide serving of fish is 2½ oz. (75 g). Vary the type of fish you eat. Eat as much as you like of lower mercury fish, such as:
  • Anchovy             
  • Clams   
  • Herring
  • Salmon
  • Atlantic
  • Cod
  • Lake white fish
  • Sardines
  • Mackerel
  • Flounder
  • Mullet
  • Shrimp
  • Blue crab
  • Haddock
  • Mussels
  • Smelt
  • Capelin
  • Hake
  • Oysters
  • Tilapia
  • Char
  • Halibut
  • Pollock
  • Trout

Fish to limit

Limit consumption of fresh and frozen tuna, shark, swordfish, marlin, orange roughy and escolar to 5 oz. (150 g) per month.

What about canned tuna?

There are no restrictions on eating canned light tuna because it is made of smaller tuna species that have less mercury. Limit your intake of albacore (white) tuna, which is higher in mercury, to no more than 10 oz. (300 g) per week.

It is recommended to get omega-3 fatty acids from eating fish or from DHA enriched foods such as DHA eggs or milk. If you choose to take a fish oil supplement during pregnancy, look for a Natural Product Number (NPN) on the product label that shows it is approved for safety and quality. Pregnant women SHOULD NOT take cod liver oil because it contains unsafe levels of vitamin A.
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