Fish and Seafood

Fish and seafood provide high-quality protein and are the main dietary source of long-chain omega-3 fatty acids (EPA and DHA), important for heart and brain health. HealthHub emphasises that protein “is not only for active individuals… it's a must for everyone,” and features fish-based recipes among its healthier meal suggestions.

Common fish and seafood

Oily fish such as salmon, mackerel, sardines and tuna are richest in omega-3. White fish like cod and hake are leaner. Shellfish such as prawns, mussels and oysters add zinc and iodine to the mix.

Health influence

Benefit: regular oily fish intake is associated with a lower risk of coronary heart disease and stroke, largely attributed to its omega-3 content.

Watch for: some larger, longer-lived predatory fish such as shark, swordfish and king mackerel can accumulate higher mercury levels, a particular concern for pregnant women and young children. Battered, deep-fried fish also carries considerably more added fat and salt than grilled or steamed preparations.

Practical choices

1. Aim for around two servings of fish a week, including at least one oily fish.
2. Vary the species eaten to limit exposure to mercury from any single source.
3. Choose grilled, baked or steamed preparations over battered or deep-fried.
4. Pregnant women and young children should check current local guidance on higher-mercury species.

https://fdc.nal.usda.gov/food-search?type=SR%20Legacy&query=oil https://www.healthhub.sg/well-being-and-lifestyle/food-diet-and-nutrition https://www.britannica.com/dictionary https://www.fda.gov/food/science-research-food https://www.ifis.org/ https://foodb.ca/ https://examine.com/ https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/