Fish and shellfish

It should be on a healthy diet that includes at least two servings of fish a week, including one of oily fish.
This is because fish and shellfish are good sources of many vitamins and minerals. Oily fish - such as salmon, fresh tuna - are especially rich in omega-3 long-chain fatty acids, which may help to maintain the health of your heart.
Most of us need to add more fish to our diet, including oily fish. However, there are a maximum recommended for oily fish, sea Srtaan and some white fish species. There are also additional tips for pregnant or lactating women, children and infants.
For a healthy option, choose fish Brazier, baked, grilled or shellfish, rather than fried. This is because the frying increases the percentage of fat in fish and shellfish, especially if they Mtbouchan in certain sauce.
To ensure there is enough fish to eat now and in the future, we should try to eat a wide variety of fish, choose fish from sustainable sources.
Fish species
Availability of different types of fish and shellfish different food items.
Oily fish
Examples of oily fish are salmon, mackerel, sardines, trout and herring. These fish are characterized as:
• rich in omega-3 long-chain fatty acids, which may help prevent heart disease
• Good source of vitamin D.
Some oily fish eaten with the bones. These include small fish, canned sardines, herring, canned salmon (but not fresh salmon). These fish help to make our bones stronger because they are good sources of calcium and phosphorus.
Whitefish
Examples of white fish are cod, haddock, plaice, Pollack, Cooley, dab, flounder, red mullet, gurnard and tilapia.
Characterized as white fish:
• very low in fat, making it one of the most fish health, and is considered a low-fat alternative to red meat or processed meats, which tend to have a higher rate of fat, especially saturated fat
• source of omega-3 fatty acids, but much lower levels than oily fish
Oysters
This includes prawns, mussels, Alanjustina. And it is characterized by:
• Low fat
• a good source of selenium, zinc, iodine, copper
Some species, such as mussels, clams, squid and crabs are also good sources of omega-3 long chain fatty, but they do not contain the same proportion that they contain oily fish.
Oily fish and omega-3
Rich fish oils contain a special type of fat, called omega-3 long chain fatty.
Long-chain omega-3 may help prevent heart disease. It is also important for pregnant women or nursing mothers because they can help the nervous system of the child development.
Oily fish are the richest source of omega-3 long chain. Some white fish and shellfish also contain omega-3 long chain, but not as much as oily fish. Types of shellfish, which is a major source of long-chain omega-3 are mussels, clams, squid and lobster.
Any of the rich fish oils?
All of these fish oily fish, and are very good sources of omega-3 long-chain:
• Anchovy
• carp
• herring (Sprat, Kipper and Helsa are the types of herring)
• Jack (also known as the Scud, horse mackerel and Foster)
• mackerel
• Sprat
• Salmon
• sardine
• thickness Sprat
• trout
• tuna (fresh)
• Small fish
No longer of canned oily fish tuna. Fresh from fatty tuna fish, but when it is packaged, the amount of omega-3 long-chain fatty acids are reduced to levels similar to those found in other fish.
What is the amount of fish?
Most people should eat more fish, including oily fish.
And it must be on a healthy diet that contains at least two servings of fish a week, including one of oily fish.
But for certain types of fish there are recommendations about the maximum that you can eat it.
What is the quantity that can be taken from oily fish?
We must have a meal at least once a week of oily fish. Share of oily fish close to the 140 grams when cooked.
There are recommendations concerning the greatest amount can be dealt with us from oily fish each week. This is because oily fish contain low levels of pollutants that can accumulate in the body.
These recommendations differ between men and women, and there are special advice thick swordfish.
For men and boys:
• Up to four meals of oily fish per week.
For women and girls:
• Up to two servings of oily fish per week for women and girls who have become pregnant in the future, or are pregnant or Almrdat.spb so that pollutants found in oily fish can affect the development of the embryo in the uterus in the future.
• Up to four meals of oily fish per week for women who Hawwamla will not become in the future.
The only exception to the above recommendations is swordfish. It should be on children, pregnant women and women seeking to become pregnant not to eat swordfish. No other adults should eat more than one meal of swordfish in the week. Reason for this is that they can contain mercury content higher than those found in other fish, the consumption of high levels of mercury can cause health problems.
What is the amount of white fish?
White fish including cod, haddock, plaice, Pollack, Cooley, Dover sole, dab, flounder, red snapper and mullet Ahlgrenar spiky head thickness.
Except for some white fish mentioned below, you can eat in peace desired quantity of white fish per week.
Shark and marlin:
• Do not have on children, pregnant women and women seeking to become pregnant eat shark or marlin fish. Because it contains mercury content higher than any of the other fish.
• You can not other adults eat more than one meal of shark or Almarln a week.
Many of the sharks and Almarln endangered, so we should avoid eating these fish to help prevent it from extinction. See section to sustainable fish and shellfish section below for more information.
Some other white fish types that may contain similar levels of pollutants such as oily fish are:
• carp
• the thickness of sea bass
• turbot