The benefits of eating fish greatly outweigh the risks. Fish
is a great source of protein and other nutrients, such as vitamin D, zinc and
iron and it is a source of beneficial Omega-3 fats.
However, some species may
contain mercury, a strong toxin found in the muscle tissue of fish and
shellfish. Because mercury affects the developing brain, it’s especially
important for women that are pregnant or nursing, as well as young children, to
limit their exposure to mercury. You can continue to enjoy the benefits of
eating fish by following these recommendations.
Fish to eat
You should eat at least two Food
Guide servings of fish each week. One Food Guide serving of fish is 2½ oz. (75
g). Vary the type of fish you eat.
Eat as much as you like of lower mercury fish, such as:
- Anchovy
- Clams
- Herring
- Salmon
- Atlantic
- Cod
- Lake white fish
- Sardines
- Mackerel
- Flounder
- Mullet
- Shrimp
- Blue crab
- Haddock
- Mussels
- Smelt
- Capelin
- Hake
- Oysters
- Tilapia
- Char
- Halibut
- Pollock
- Trout
Fish to limit
Limit consumption of fresh and
frozen tuna, shark, swordfish, marlin, orange roughy and escolar to 5 oz. (150
g) per month.
What about canned tuna?
There are no restrictions on
eating canned light tuna because it is made of smaller tuna species that have less
mercury. Limit your intake of albacore (white) tuna, which is higher in
mercury, to no more than 10 oz. (300 g) per week.
It is recommended to get omega-3 fatty acids from eating fish or from DHA enriched foods such as DHA eggs or milk. If you choose to take a fish oil supplement during pregnancy, look for a Natural Product Number (NPN) on the product label that shows it is approved for safety and quality. Pregnant women SHOULD NOT take cod liver oil because it contains unsafe levels of vitamin A.
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health guide