Why is oily fish important in the diet

This is because these fish can contain more mercury than other types of fish, and can damage a developing baby's nervous system.

A portion is around g. Tuna: if you are trying for a baby or are pregnant, you should have no more than 4 cans of tuna a week or no more than 2 tuna steaks a week. This is because tuna contains higher levels of mercury than other fish. If you are breastfeeding, there is no limit on how much tuna you can eat. These figures are based on a medium-sized can of tuna with a drained weight of around g per can and a g cooked steak.

Remember, tuna doesn't count as oily fish. So if you've had a portion of tuna during the week, you can still have up to 2 portions women or 4 portions men of oily fish. Unless your GP advises otherwise, avoid taking fish liver oil supplements when you're pregnant or trying for a baby. These are high in vitamin A retinol , which can be harmful to your unborn baby. Pregnant women are advised to avoid taking supplements that contain vitamin A.

Learn more about having a healthy diet in pregnancy and foods to avoid in pregnancy. Children under the age of 16 should avoid eating any shark, swordfish or marlin. This is because the levels of mercury in these fish can affect a child's nervous system. Avoid giving raw shellfish to babies and children to reduce their risk of getting food poisoning.

Learn more about healthy eating for the under-5s in Your baby's first solid foods. You can give boys up to 4 portions of oily fish a week, but it is best to give girls no more than 2 portions a week. This is because the low levels of pollutants that oily fish contain can build up in the body and may harm an unborn baby during a future pregnancy. If you take fish liver oil supplements, remember that these are high in vitamin A.

This is because fish store vitamin A in their livers. Having too much vitamin A over many years could be harmful. The Scientific Advisory Committee on Nutrition advises that if you take supplements containing vitamin A, you should not have more than 1.

Pregnant women are advised to avoid taking supplements containing vitamin A, including fish liver oil supplements, as too much vitamin A can be harmful to an unborn baby. Learn more about vitamin A. When fish or shellfish are caught or produced in a way that allows stocks to replenish and that does not cause unnecessary damage to marine animals and plants, those fish or shellfish are called " sustainable ".

To ensure there are enough fish and shellfish to eat, choose from as wide a range of these foods as possible. If we eat only a few kinds of fish, then numbers of these fish can fall very low due to overfishing of these stocks. Overfishing endangers the future supply of the fish and can also cause damage to the environment from which the fish is caught. Eating fish or shellfish that is not fresh or that has not been stored and prepared hygienically can cause food poisoning.

In this section, you can find tips on how to store and prepare fish and shellfish. Shellfish such as mussels, clams and oysters that are raw or not thoroughly cooked can contain harmful viruses and bacteria that can cause food poisoning.

Thorough cooking usually kills any bacteria or viruses. Raw shellfish, particularly oysters, can contain low levels of certain viruses, such as norovirus.

If you are serving oysters raw, be especially careful when buying and storing them. Depending on the type of toxin present, the symptoms from eating contaminated shellfish may include:. The Food Standards Agency FSA advises that older people, pregnant women, very young children and people who are unwell should avoid eating raw or lightly cooked shellfish to reduce their risk of getting food poisoning.

Is fishing your passion? Like the thought of eating your own fresh catch? First read this guidance on avoiding parasites if you want to eat your own catch of Atlantic salmon and sea trout. If you want to take shellfish from any public waters, it's important that you check local notices or with your local authority that the area isn't closed to fishing.

If it is closed, it may be for public health reasons, such as high toxin or bacterial or chemical contamination, in which case it would be dangerous to eat shellfish from that area. People who are allergic to one type of fish often react to other types. All health content on bbcgoodfood. If you have any concerns about your general health, you should contact your local healthcare provider.

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High exposure can cause skin lesions and impairment of the immune and reproductive systems. When considering what fish to buy, sustainability is often a concern of consumers.

The Marine Stewardship Council seal can help people identify fish products that come from verified sustainable fisheries to ensure sustainable fishing practices and minimized environmental impact. In this Honest Nutrition feature, we explore the practice of "clean eating," and why this concept has been a controversial one for researchers. A recent study found several phthalates and other plasticizers in food items from leading fast-food chains, highlighting the need for more regulation.

This article looks at the causes of postprandial somnolence, or food coma, and explains how people who often feel sleepy after eating can cope with…. Hot water bottles can help to relieve aches and pains. Learn more here.

New research in mice examines the impact of a Western diet on cognitive decline and neurodegenerative disorders. Health benefits of oily fish.

Medically reviewed by Natalie Butler, R. Types Benefits How much is healthful? Pollutants Sustainability Oily fish has been linked to many health benefits, including a lower risk of heart disease, improved mental ability, and protection from cancer, alcohol-related dementia, and rheumatoid arthritis.

Types of oily fish. Share on Pinterest Oily fish like salmon can have a range of health benefits when part of a balanced diet. How much oily fish is healthful? Oily fish pollutants.