UK adults prefer meat over fish as their main protein source, and most Americans consume less fish than recommended. However, incorporating more fish into your diet is worthwhile because whether it’s fresh, canned, or frozen, it provides numerous benefits.

What’s So Great About Fish?

Fish and shellfish are excellent sources of protein, offering 15g–20g per 100g, which is approximately a third of the daily recommended amount for many adults. They are also low in fat compared to many meats.

In particular, incorporating oily fish like sardines, salmon, trout, and mackerel into your diet provides beneficial omega-3 polyunsaturated fatty acids, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). 

While oily fish is higher in fat compared to white fish and shellfish, it mainly consists of healthy polyunsaturated fat. EPA and DHA are associated with enhanced cardiovascular and cognitive health. Research suggests that individuals who consume oily fish have increased grey matter, the brain’s major functional tissue linked to memory.

A significant number of individuals fail to consume sufficient omega-3s, essential nutrients that can only be obtained through the diet. Additionally, certain oily fish serve as one of the limited dietary sources of Vitamin D.

Following dietary patterns that include regular fish consumption, such as the Mediterranean diet, is generally linked to a reduced risk of overweight and obesity.

 In a study involving over 40,000 men in the United States, those who consumed more than one portion of any fish every week had a 15 percent lower risk of developing heart disease. 

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Recommendations

UK health guidelines recommend a minimum of two portions of fish per week, including one oily portion. However, they caution against exceeding four oily fish portions for boys, and no more than two for girls and women who are pregnant, breastfeeding, or planning pregnancy. Additionally, these guidelines advise against frequent consumption of certain seafood, such as turbot and brown crabmeat, due to the potential risk of pollutants.

Portion sizes for fish vary based on age:

• Ages 18 months to 3 years: 1–3 tablespoons
• Ages 4–6 years: 2–4 tablespoons
• Ages 7–11 years: 3–5 tablespoons
• Ages 12 and older, including adults: 140 grams

Buying and Cooking

When it comes to buying and cooking fish, frozen and tinned options can be just as nutritious as fresh ones, unlike many processed fish products. Opt for canned fish in water, as brine tends to contain excessive salt, and omega-3s may leach into oil. Keep in mind that fish, particularly lean varieties, can absorb fats used during cooking. To preserve the nutritional content, it’s advisable to use methods like baking, grilling, or steaming, as high-temperature cooking can break down omega-3s. Additionally, sustainability is an important factor to consider when making seafood choices.

Supplements vs Fish

Fish oil can be beneficial for those who don’t eat fish regularly, but it’s not a substitute for a balanced diet. However, it may contain heavy metals. Since fish get omega-3 from algae, choosing algae oil could be a better option. Krill oil, extracted from crustaceans, is rich in both EPA and DHA. Fish liver oil, high in vitamin A, can be harmful during pregnancy, and long-term use may weaken bones, according to research.

Reference: Lambert, R. (2022). The Science of Nutrition: Debunk the diet myths and learn how to eat responsibly for Health and Happiness. DK Publishing (Dorling Kindersley).