The Benefits of Eating Fish

BY SAMANTHA GRIFFITHS

Most of us need more fish in our diet, especially oily fish. Fish is packed full of ‘good’ fats, such as omega-3s, and provides protein, vitamin A, and vitamin D. Eating fish regularly has been linked to good brain health, and a reduced risk of heart disease.

Why are Omega-3s so good?

Omega-3s are a family of fats that are great for your health. It has been suggested that omega-3s may protect the heart and blood vessels, help maintain good memory, and even prevent and treat depression. Omega3s are considered ‘essential’ fatty acids as our body cannot make them, meaning we need to get them from our diet.

What is considered an ‘oily’ fish?

Oily fish is high in omega-3 fatty acids, as well as vitamin D, and other vitamins and minerals. Oily fish includes herring (kippers), pilchards, salmon, sardines, trout, and mackerel. These can be fresh, frozen, or tinned. Some fish have edible bones, for example, tinned salmon, and these are a rich source of calcium.

How much fish should I be eating?

In the UK, it is recommended that adults eat at least two portions of fish each week, one of which should be oily. A portion is around 140g of fresh fish, or one small tin of tinned fish (there is different advice for children and people who are pregnant or breastfeeding). As well as oily fish, you could include white fish, such as cod, haddock, and plaice.

They provide protein, are low in fat, and some can be a source of omega-3 fatty acids, such as seabass. Shellfish, such as prawns, mussels, and crab, are low in fat and are a good source of selenium, zinc, iodine, and copper.

Isn’t fish expensive?

With the price of everything going up in the supermarket, frozen fish and tinned fish are a cheaper option. Smoked fish is always cheaper too, but be aware that it’s often high in salt.

What if I choose not to eat fish?

If you’re allergic to fish, or choose not to eat it, you can still get some omega-3s from other sources, such as nuts and seeds, vegetable oils, soya, and soya products.

What about sustainability?

When choosing fish, it’s a good idea to eat a range of different kinds, from sustainable sources - so there is enough fish for everyone, both now, and in the future.

PLEASE NOTE: If you have a long-term illness and want to make any dietary changes always discuss these with your GP or a Registered Dietitian first.

EssentialsMAG nutrition contributor is Samantha Griffiths