Hail the benefits of fish

From Sound Dietitians, a partner of the Verdant Health Commission. View the complete blog post and recipes from Sound Dietitians at www.sounddietitians.com/blog/hail-the-benefits-of-fish.


Being a nutrition professional often leads to questions about the most recent diet, the latest food trend, or the best meal plans. One common topic that I’m asked about is fish! Should I eat fish? How much? And what type? Let’s take a look at the facts.

Health Benefits

Fish is a great source of protein, vitamins, minerals, and omega-3 fatty acids. It also offers many health benefits, such as supporting brain and eye function in children and reducing the risk of stroke, high blood pressure, and other chronic conditions. The American Heart Association recommends eating at least 2-3 servings or about 8-12 ounces of seafood per week. You should focus on fish that are high in omega-3 fatty acids, such as trout, herring, sardines, and salmon. You may have heard that pregnant or breastfeeding women should avoid eating fish high in mercury. Although this is true, it is still recommended that pregnant women eat 8-12 ounces of low-mercury fish each week. ​



What about Mercury?

Nearly all fish contain mercury, no matter the source. However, some fish are higher in mercury than others such as king mackerel, shark, and swordfish. Fish low in mercury and high in omega-3 fatty acids (heart-healthy fats) include salmon, sardines, trout, pollock, trout, cod, and haddock.


This blog post is written by Sadaf Ijaz, Dietetic Intern, with Sound Dietitians. To read about canned vs. frozen, wild or farmed, and quick meal ideas, view the complete post at: www.sounddietitians.com/blog/hail-the-benefits-of-fish.