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Can I Eat Fish Every Day & Still Be Healthy?

by
author image Kim Bandelier
A registered and licensed dietitian, Kim Bandelier has written a monthly nutrition column for the Cotton Electric Cooperative Current since 2002 and has been a contributing author to the American Dietetic Association Evidence Library since 2004. Bandelier holds a Bachelor of Science in nutrition from Oklahoma State University and a Master of Public Health from the University of Texas Health Science Center at Houston.
Can I Eat Fish Every Day & Still Be Healthy?
Eating fish promotes heart health. Photo Credit Robyn Mackenzie/iStock/Getty Images

Fish is a lean source of protein and has been shown to promote heart health. The 2010 Dietary Guidelines for Americans suggest increasing intake of seafood, which includes fish to at least 8 oz. per week. There are some cautions for pregnant and breastfeeding women related to the types of fish they should avoid, but overall, fish can be a daily part of a healthy diet.

Nutrient Content of Fish

The nutrient content of fish varies from species to species. In general, fish is high in protein, contains healthy fats such as omega-3 fatty acids and is low in sodium and saturated fat. Fish is considered a complete protein, meaning it contains all nine essential amino acids to support proper body function.

Concerns About Mercury

Some fish are high in methyl mercury. Methyl mercury is a concern for pregnant women and children, because it can cause damage the central nervous system, including the brain, and other vital organs, like the heart, kidneys and lungs. According to the United States Environmental Protection Agency, women and children can eat up to 12 ounces of low-mercury fish a week, like shrimp, pollock and light tuna. These high-risk populations should avoid eating tilefish, shark, swordfish and king mackerel, and limit the amount of white tuna they eat to 6 oz. per week

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Omega-3 Fatty Acids and Fish

Fish are a good source of omega-3 fatty acids. Omega-3 fatty acids have been shown to help prevent heart disease and are important for proper growth and development of a fetus and during childhood, particularly development of eye sight and brain function. According to the American Heart Association and the 2010 Dietary Guidelines for Americans, the best fish sources of omega-3 fatty acids that have low levels of mercury are salmon, pollock, flounder, trout and Atlantic and Pacific mackerel.

Keep Your Fish Entree Healthy

Fish is naturally a healthy food, but you can ruin the health effects by adding unhealthy items such as salt, mayonnaise, butter and cream sauces or using a deep-fat-frying or pan-frying cooking method. Fish is best lightly seasoned and grilled, poached in a low-sodium broth, sauteed in a small amount of healthy fat, or baked or broiled in the oven. It should be accompanied by vegetables, fruit and sources of calcium to make a well-balanced meal.

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