How Much Fish Should I Eat Per Week
We know that fish is very beneficial to our health because it is a lean protein, which means it provides the body with nutrients without including unhealthy fats. Omega 3, found in oily fish, is particularly beneficial as they provide EFAs which are ideal to improve levels of HDL or good cholesterol.
It is versatile, delicious and light, but you may be asking yourself: how much fish should I eat per week? If you want to know the optimum amount of fish to include in your diet, the best dishes and its main benefits, keep on reading. OneHowTo.com explains it all in detail.
The nutritional value of fish
Fish is an excellent way of eating healthy proteins, because it has less saturated fat than meat; even whitefish is considered a lean food. Besides protein, this food provides:
- A good supply of omega-3 essential fatty acids. These are found in oily fish such as sardines, salmon, tuna or anchovies. These help prevent heart diseases, provide our body with good cholesterol and reduce high blood pressure.
- They provide our body with vitamin A, D and B vitamins, crucial for the body to function optimally.
- They are also a source of calcium, iron, potassium, iodine, sodium and magnesium - minerals needed for proper bone and muscle health.
Buy fresh instead of frozen or packaged fish in order to receive as much nutrients as possible. It is also important that it is prepared healthily, e.g. grilled or baked. Avoid adding extra calories by choosing fried or battered fish.
Recommended amount of fish per week
We know that is beneficial to our health, but how much fish should you eat per week? Nutritionists recommend consuming 700 grams of fish weekly, equivalent to 3 to 4 servings.
Of that amount, two portions of oily fish are recommended, and the rest whitefish. Although the latter is leaner, the former provides a higher amount of omega 3 and vitamins A and D, making it a more nutritious option.
Beware of fish high in mercury!
Although fish is an ideal protein, special care must be taken with fish that accumulate more mercury in the body. Heavy metal ingested in large amounts can cause various cardiac complications, as well as immune and reproductive disorders. In addition, it is highly detrimental to the foetus during pregnancy, which is why its intake should be limited during pregnancy.
The fish highest in mercury are:
- The emperor or swordfish.
- Bluefin tuna.
These should be eaten very occasionally, choosing instead to eat fish lower in mercury, such as hake, sardines, anchovies, salmon, cod, among others.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
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