A healthy and well-balanced diet should include at least 2 portions of fish a week, including one of oily fish. Fish contains vital nutrients, including high-quality protein, iodine, vitamins, and minerals.
Studies indicate that fatty fish is an excellent source of vitamin D, an important nutrient in which over 40% of people in the United States may be deficient. However, while some fish may not be healthy to eat, the best type of fish to eat include tuna, cod, tilapia, mackerel, prawns, crabs, or salmon, etc.
In this article, we look at four types of people who should include fish in their diet regularly.
1. Pregnant Women
Fish and shellfish are no doubt extremely healthy for pregnant women and also as part of their diet because they contain omega-3 fatty acids and are high in protein and low in saturated fat.
Regardless, pregnant and breastfeeding women should avoid some types of fish and limit the amount they eat of some others. This is because of the levels of mercury and pollutants that some fish can contain.
Note: the best fish to eat during pregnancy include; cod, salmon, tilapia, catfish, crab, shrimps, and clams.
2. Breastfeeding Mothers
Breastfeeding mothers are encouraged to eat fish to get the omega-3s that support growing brains. Also, everyone is encouraged especially older people to eat fish to boost their heart health unless otherwise.
Image credit: healthline.com
According to the FDA, children should eat one to two servings of fish per week, beginning at age 2. Cooked fish is an okay food in the first year of life that is after 6 months of age.
However, you can give boys up to 4 portions of oily fish a week, but it is best to give girls no more than 2 portions a week. This is because the low levels of pollutants that oily fish contain can build up in the body and may harm an unborn baby during a future pregnancy.
Finally, the Food Standards Agency (FSA) advises that older people, pregnant women, young children, and sick people should avoid eating raw or lightly cooked shellfish to reduce their risk of getting food poisoning.
So after carefully reading through it, how often do you eat fish? Please do well to drop your answers and share your opinion in the comment section below let's discuss.
Hope this article was helpful.
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