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Increase your intake of protective foods. Current research suggests that certain foods may reduce the risk of heart disease and stroke, and appear to protect brain cells. Omega-3 fatty acids can be found in fish such as, halibut, mackerel, salmon, trout and tuna.
The nutritional benefits from fish consumption are often overlooked. Concerns about mercury exposure have led to reduced seafood consumption, resulting in negative health consequences.
Due to the risks of CVD or hypertriglyceridemia, diabetic women are encouraged to eat at least two meals of fish per week to increase n-3 fatty acids (eicosapentenoic and docosahexanoic acids), but pregnant women should avoid eating fish potentially high in methylmercury (e.g., swordfish, king mackerel, shark, or tilefish).
Include a variety of seafood more often in place of some meat and poultry.
We recommend eating fish (particularly fatty fish) at least two times a week. Fish is a good source of protein and doesn’t have the high saturated fat that fatty meat products do.
Consume 500 mg/day DHA/EPA essential fatty acids from sources including flax or fleshy fish like tuna or salmon, or fish oil supplements. Daily intake of these nutrients through foods and/or supplements has been linked to healthy eyes and may reduce risk of some chronic eye conditions.
Adding about two 3-ounce servings of seafood to your menu each week is a good way to increase your levels of omega-3s and help decrease the body’s inflammatory reaction. The highest levels of omega-3 can be found in cold-water, fatty fish such as salmon, trout, mackerel, tuna, sardines and herring. Not only can omega-3s significantly reduce joint pain and shorten the duration of morning stiffness, but studies, such as those reported in the American Journal of Clinical Nutrition, show that increased levels of omega-3 fatty acids also have enabled people taking nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce their dosage or discontinue use.
The adopted conclusions include: dietary fat intake in pregnancy and lactation (energy%) should be as recommended for the general population; pregnant and lactating women should aim to achieve an average dietary intake of at least 200 mg DHA/d; intakes of up to 1 g/d DHA or 2·7 g/d n-3 long-chain PUFA have been used in randomized clinical trials without significant adverse effects; women of childbearing age should aim to consume one to two portions of sea fish per week, including oily fish; intake of the DHA precursor, a-linolenic acid, is far less effective with regard to DHA deposition in fetal brain than preformed DHA; intake of fish or other sources of long-chain n-3 fatty acids results in a slightly longer pregnancy duration; dietary inadequacies should be screened for during pregnancy and individual counselling be offered if needed.
Fish oils in fatty fish are the richest source of a type of fat that is vital to normal brain development in unborn babies and infants. Without adequate amounts of these fatty acids, normal brain development does not take place. Closely spaced pregnancies, often seen in developing countries, can lead to the depletion of the mother's supply of essential fatty acids, leaving younger siblings deprived of this vital nutrient at a crucial stage in their growth. This makes fatty fish such as tuna, mackerel and sardines - all of which are commonly available in developing countries - a particularly good choice for the diet of pregnant and lactating women.
Pick the healthiest sources of protein, such as fish
For cardiovascular health, a minimum intake of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) combined, of: 500 mg/d.
For the general population, there are no commercial fish to avoid or limit. You can get your omega-3s by eating a variety of seafood at least twice per week.
Seafood is a healthy food choice for people of all ages. It provides key nutrients for infants and children and is a healthy protein source for adults. All people are encouraged to eat seafood twice a week.
An intake of 8 or more ounces per week of a variety of seafood is recommended. It is recommended that women who are pregnant or breastfeeding consume at least 8 and up to 12 ounces of a variety of seafood per week.