Author: be well™ with Big Y^® Registered Dietitian Team

The benefits of fish are plentiful.
They are low in saturated fat and are a lean source of high-quality protein.

White-fleshed fish tend to be leaner choices, because they typically have less fat. Although dark-fleshed fish often provide more fat, don’t swear them off. Do the opposite.

Include darker colored, higher-fat selections in your fish repertoire on a weekly basis. This type of fish provides two heart-healthy omega-3 fats, called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). You may have heard about a third omega-3 found in flaxseeds and walnuts. This form of omega-3 is called alpha linolenic acid (ALA).

Most research done on the benefits of omega-3s comes from meal plans rich in fish, so focus your omega-3 consumption primarily on food sources providing EPA and DHA.

Why care about omega-3s? They have been shown to play a role in several health conditions, including minimizing high triglyceride levels, blood clots, plaque build-up, stroke, hypertension, autoimmune diseases, inflammation, depression and dementia as well as improving eye health and infant brain and eye development.

Obtaining your omega-3 fats from seafood is preferred versus taking omega-3 supplements. Why? The known benefits seen with omega-3 fats EPA and DHA stem more from studying individuals who are eating seafood, versus taking supplements. That said, speak with your physician and/or dietitian about whether an omega-3 supplementation is appropriate for you, and at what level.

Due to consumers’ fear of environmental contaminants in fish, particularly mercury, the Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) have provided guidance on fish consumption for populations they consider sensitive to methylmercury—young children, pregnant and nursing women, and those able to become pregnant. They recommend:

Eating up to 12 ounces of lower mercury-containing fish and shellfish (shrimp, canned light tuna, salmon, pollock, catfish) each week.
Not eating large predatory fish like shark, swordfish, king mackerel, or tilefish.
Eating up to 6 ounces of albacore (“white”) tuna and tuna steaks weekly since they have more mercury than canned light tuna.
Checking local advisories about the safety of fish caught in your local waters. If no advice is available, only eating up to 6 ounces per week and not consuming any other fish during that week.
Feeding children smaller portions than you would adults.

Like any other food, enjoy seafood in moderation. In the end, the benefit of consuming at least two, 4-6 ounce servings of fish each week far outweighs any possible risk.

For more health & wellness tips, contact our be well^™ with Big Y^® Registered Dietitian Team.

Published 1/4/2021, Reviewed 2/28/2022