Benefit Of Eating Fish

What are the benefits of eating oily fish?

There is good evidence that eating oily fish reduces the risk of death from heart disease, as they're a good source of omega 3 polyunsaturated fatty acids. White fish also contain these fatty acids, but at much lower levels than in oily fish.

Omega 3 fatty acids are important for the development of the central nervous system in babies, before and after they are born. There is some evidence suggesting that if women eat oily fish when they are pregnant and when breastfeeding this helps their baby’s development.

Everyone should eat at least two portions of fish a week, including one portion of oily fish. A portion is 140g.

What are oily fish?

Oily fish include salmon, trout, mackerel, sardines, pilchards, herring, kipper, eel and whitebait. These fish count as oily fish when they're canned, fresh or frozen.

Fresh tuna is an oily fish but canned tuna doesn’t count as oily. This is because when it's canned these fats are reduced to levels similar to white fish. So, canned tuna is a healthy choice for most people, but it doesn't have the same benefits as eating oily fish.

Can I eat as much oily fish as I like?

Even though eating oily fish has a number of benefits, there are limits to the amount we should eat.

Girls and women who might have a baby one day shouldn’t eat more than two portions of oily fish a week. A portion is 140g. In general, this advice also applies to women who are pregnant or breastfeeding.

Women who aren’t going to get pregnant in the future, boys and men can eat up to four portions a week.