According to the website, fish such as whitebait, canned sardines, pilchards and salmon - where you also eat the bones - are also good sources of calcium and phosphorous, which help make our bones stronger.
Shellfish contain similar nutrients to white fish and similar amounts of omega 3, though some types of shellfish contain more omega 3 than others. For example, crab and mussels are quite good sources of omega 3, but prawns contain hardly any. Oily fish are the best sources of omega 3. Shellfish are good sources of selenium, zinc, iodine and copper.
For the healthier choice, go for poached, baked or grilled fish, rather than fried, because fried fish is much higher in fat, especially if it's cooked in batter. But this doesn't mean you need to stop having an occasional portion of fish and chips.
Although most people should be eating more fish, there are maximum levels recommended for oily fish. Also, adults should have no more than one portion of swordfish, shark or marlin a week. This is because these fish contain high levels of mercury.
People who eat a lot of fish every week should try and eat as wide a variety as possible, says the FSA.
Fish liver oil supplements are high in vitamin A. This is because fish store vitamin A in their livers. Having too much vitamin A over many years could be harmful. So, if you take supplements containing vitamin A, make sure you don't have more than a total of 1.5mg a day from your food and supplements.
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