Are you confused about how much fish you should be eating every week? With so many different opinions and conflicting information out there, it can be tough to figure out what’s best for your health. Well, the truth might shock you! Recent research suggests that we need to be eating more fish than ever before.
The recommended serving size of fish is at least two portions per week, according to the American Heart Association (AHA). Each portion should be around 3.5 ounces or 100 grams. This provides a good amount of omega-3 fatty acids which are essential for maintaining healthy brain function, strong bones, and reducing inflammation in the body.
Despite knowing this, most people don’t consume enough oily fish in their diet to meet these recommendations. For instance, a recent study from the University of Pennsylvania found that 82% of adults aren’t meeting AHA’s guidelines.
To find out why we should eat more fish and how it can improve our overall health, keep reading!
Health Benefits of Eating Fish
Omega-3 Fatty Acids
Fish is an excellent source of omega-3 fatty acids, which are essential for maintaining good health. These fatty acids help lower inflammation and reduce the risk of various chronic diseases, including heart disease, diabetes, cancer, and arthritis.
Studies have found that people who eat fish regularly have a reduced risk of developing Alzheimer’s disease and other age-related cognitive impairments. Omega-3s also play a vital role in eye development and function, making them particularly important for pregnant women and young children.
The American Heart Association recommends that adults eat at least two servings of fish per week to maintain optimal health.
Heart Health
Eating fish can significantly improve heart health because it helps lower blood pressure and reduce the risk of heart attacks and strokes. The high levels of omega-3 fatty acids found in fish can help decrease triglycerides, a type of fat associated with cardiovascular disease.
Additionally, consuming oily fish, such as salmon, herring, and mackerel, may lead to increased levels of HDL cholesterol, also known as “good” cholesterol. High levels of HDL are linked to a lowered risk of heart disease.
Overall, incorporating fish into your diet could be one way to promote better cardiac health.
Brain Function
Fish may enhance brain function and protect against neurological disorders by reducing inflammation and oxidative stress. As mentioned earlier, omega-3s can benefit cognitive function and memory retention, especially in older individuals.
A 2016 study published in the Journal of Nutritional Biochemistry found that regular fish consumption was associated with higher gray matter volumes in cortical regions of the brain, indicating a positive effect on brain health and age-related decline.
For these reasons, it’s recommended that we include fish in our diets at least twice per week as an important aspect of maintaining good physical and mental well-being.
Guidelines for Fish Consumption
FDA Recommendations
The Food and Drug Administration (FDA) recommends eating two to three servings of fish per week, with each serving being approximately 4-6 ounces. These guidelines apply to most people, including pregnant women, breastfeeding mothers, and children over the age of two.
The FDA also advises choosing a variety of seafood in order to reduce exposure to any potentially harmful contaminants that may be found in certain types of fish. Some varieties of fish, such as shark, swordfish, king mackerel, and tilefish, contain higher levels of mercury than other species.
To minimize risk, individuals should avoid consuming these high-mercury fish. Instead, they can choose from lower-mercury options such as salmon, shrimp, catfish, and canned light tuna.
Pregnancy and Children
Pregnant women and young children are at greater risk for harm from exposure to mercury and other environmental toxins found in some types of fish. Therefore, it is especially important for them to follow safe fish consumption guidelines.
The FDA recommends that pregnant women and young children limit their consumption of fish that typically have high levels of mercury, such as shark, swordfish, king mackerel, and tilefish. However, they can still enjoy up to 12 ounces per week of low-mercury fish, such as canned light tuna, shrimp, salmon, and cod.
In addition to selecting low-mercury varieties, women who are pregnant or trying to become pregnant should aim to eat fish that are rich in omega-3 fatty acids, which are essential for fetal development. Examples include salmon, sardines, trout, and herring.
Types of Fish to Eat and Avoid
High Mercury Fish
When it comes to choosing fish, some varieties contain more mercury than others. High mercury level fish, such as shark, swordfish, king mackerel, and tilefish should be avoided or consumed in limited amounts. Pregnant women, nursing mothers, and young children are advised to steer clear of these types of fish entirely because high levels of mercury can lead to developmental delays and other health issues.
If you love seafood but want to play it safe, then the following healthy alternatives can provide similar nutritional benefits without the risk of consuming too much mercury: salmon, anchovies, sardines, trout, herring, and shellfish (like oysters, clams, and shrimp).
According to experts, people should eat at least two portions of fish per week – each portion being about 4-6 ounces. By opting for a good mix of low, moderate, and high omega-3 fatty acid content fish, you can benefit from essential nutrients while minimizing your mercury exposure.
Sustainable Fish Options
As consumer demand grows, the trend towards sustainable fishing methods is also gaining traction. Sustainable seafood practices aim to maintain a balanced ecosystem in which fisheries can operate indefinitely without compromising future generations’ ability to enjoy marine resources.
The easiest way to choose sustainable fish options is by looking for eco-friendly certification labels such as the Marine Stewardship Council, Dolphin Safe, Friends of the Sea, or the Aquaculture Stewardship Council. Eating locally sourced fish is another great option, particularly if you’re living near coastal waters where fresh off-the-boat catches abound.
If you care about preserving ocean biodiversity, then opt for sustainably caught species like Arctic Char, Pacific Cod, Alaskan Halibut, and Pacific Swordfish over endangered species like Bluefin Tuna or Orange Roughy.
Wild vs. Farmed Fish
The debate between wild vs. farmed fish is ongoing in the seafood market. Wild-caught fish come from well-managed marine populations and offer a range of desirable nutrients owing to their diverse diet. However, concerns about overfishing have emerged as many open-water fisheries are under stress.
Farmed fish can be sourced worldwide and require less fuel than open ocean fishing methods. Additionally, some farms employ sustainable operations that can minimize environmental effects and concentrations of toxins found in traditional sea-catch sources.
When choosing which type of fish to eat, factor in health benefits, sustainability, and flavor preference. The bottom line: eating more fish per week should include responsibly sourced varieties such as sardines, salmon, trout, and herring – whether farm-raised or caught in the wild.
Cooking and Preparing Fish
Grilling
One of the easiest ways to cook fish is on a grill. A 4-ounce serving of fish, which is about the size of your palm, will take approximately 10 minutes over medium heat.
The key to grilling fish is not to move it too much once it’s on the grill. This way, you’ll get those lovely grill marks and won’t risk breaking apart the delicate flesh.
Remember that most fish don’t require a lot of seasonings or marinades. Just some lemon juice, salt, and pepper are enough to bring out their natural flavors.
Baking
If you want to bake fish, you should preheat the oven to 400 degrees F. Place the fish in a greased baking dish and drizzle it with olive oil or melted butter. Sprinkle with salt and any other seasoning of your choice.
Depending on the thickness of the fish, it should be done in about 15 minutes. Check for doneness by gently prodding the center of the fish with a fork. If it flakes easily, it’s ready to eat!
Baking fish is a healthy cooking method because it requires little fat and preserves the nutrients and flavors of the fish.
Broiling
Broiling is similar to grilling; however, the heat source is from above rather than below. This usually takes less time than grilling- about 5-7 minutes per side.
Before broiling your fish, make sure to line a baking sheet with foil or parchment paper to make cleanup easier. Brush the fish with some olive oil or a pat of butter and season with your choice of spices.
Keep a close eye on your fish while broiling- it can burn quickly! Once the fish is opaque and flakes easily, remove it from the oven and serve immediately.
Frequently Asked Questions
What is the recommended amount of fish portions per week?
The American Heart Association recommends consuming at least two servings of fish per week, with each serving being 3.5 ounces cooked or about ¾ cup of flaked fish. However, pregnant women or those planning to become pregnant should limit their intake of certain types of fish due to their mercury content.
What are the benefits of eating fish regularly?
Eating fish regularly can lower the risk of heart disease, stroke, and high blood pressure due to their high omega-3 fatty acids content. Fish is also an excellent source of lean protein, vitamin D, and other essential nutrients that promote brain and eye health.
What are the risks associated with eating too much fish?
Eating too much fish that are high in mercury, such as shark, swordfish, king mackerel, and tilefish can lead to mercury poisoning, which can cause damage to the nervous system. Additionally, consuming contaminated fish can increase the risk of food poisoning, especially if it’s not cooked properly.
How does the type of fish affect the recommended portions per week?
The recommended portions of fish per week can vary depending on the type of fish. For example, oily fish like salmon, trout, and mackerel are high in omega-3 fatty acids, and it’s recommended to have two servings per week. For white fish like cod or haddock, the recommendation is up to four servings per week.
Can you still get the health benefits of fish by taking supplements instead?
While fish oil supplements can provide some of the benefits of eating fish, it’s important to note that they don’t contain all the nutrients found in whole fish. Additionally, supplements are not regulated by the FDA, so it’s essential to choose a reputable brand and consult with a doctor before taking them.
How can you incorporate more fish into your diet if you don’t enjoy eating it?
If you don’t enjoy eating fish, you can try incorporating it into dishes that you already enjoy, such as tacos, pasta, or salad. You can also try different seasoning or cooking methods to make it more flavorful. Alternatively, you can try other seafood options like shrimp or crab that have a milder flavor.