For many, fish is a summer holiday season favourite. It's also a healthy food option. It contains protein, vitamins and minerals, while oily fish is an excellent source of omega-3 fatty acids, which help boost heart health.
Many people don’t eat enough fish, but you can eat too much of certain types.
Some fish can contain mercury, with higher levels in shark, marlin and swordfish. Children, and women who are pregnant or trying to get pregnant, should avoid these. Generally, adults should limit themselves to 1 serving of these types of fish per week.
Oily fish, like salmon and sardines, can also contain trace amounts of pollutants which may harm an unborn baby. If you’re pregnant, trying to get pregnant or are breastfeeding, you should eat no more than 2 servings of oily fish a week.
There aren’t limits on how much white fish you should eat per week, but some white fish, including sea bass and bream, may also contain pollutants, so should be eaten sparingly by pregnant or breastfeeding women.
However, the benefits of eating fish far outweigh any risks. The UK’s National Health Service recommends eating at least 2 servings of fish a week, with 1 serving of oily fish.
A single serving is a piece of fish the size of the palm of your hand — or 140g.
Quote of the day
Healthy eating is a way of life, so it’s important to establish routines that are simple, realistic and ultimately livable.