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Fish / seafood high in omega -3 fatty acids

Posted Sep 13 2008 11:45pm





We have all heard that eating fish regularly,especially oily fish which is rich in omega-3 fatty
acids, can help to keep us healthy. Evidence for this has come from studies among populations where fish forms a regular part of the diet. For example the Inuit people (Eskimos) and the Japanese eat more fish so for them heart disease is much less common.


Which fish are oily ?

Tuna (fresh)
Salmon
Herring
Pilchards
Mackerel
Trout (Rainbow)
Dogfish
Shrimp
Crab

Don't forget canned fish counts as well but some brands of tuna may have the omega-3 oils removed during processing so check the labels.

Benefits of eating oily fish include:

Lower risk of heart and blood vessel disease
Maintenance of healthy joints
Healthy development of your baby during pregnancy period.

To get the most benefit adults and children over 12 are advised to eat 2 portions of fish per week (a portion is about 140g cooked), one of which should be oily. This is equal to about 450mg EPA/ DHAper day.

Younger children will need less:

Eighteen months to three years: a third of a portion

Four to six years: half a portion

Seven to 11 years: two thirds of a portion




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