Fish and Seafood
Fish is an important source of omega-3 fatty acids. See Table 3 below for omega-3 content gained from various seafoods (20).
A serving size of fish is four to six ounces.
A healthy diet includes two to four servings of fish and seafood per week, with at least two servings of fish with high omega-3 content (greater than two grams of omega-3 fatty acids per 6-ounce serving).
As with other animals, the quality of the fish depends on its diet. Many farm-raised fish are fed grain, which impacts their omega-3 content. It is best to go with wild fish to guarantee an optimal nutritional profile, unless your fish farmer uses natural feed.
Women of child-bearing age and children should be aware of mercury content of fish. These populations should avoid shark, swordfish, king mackerel and tilefish because of high levels of mercury. It is safe to eat up to 12 ounces per week of fish and seafood lower in mercury, such as shrimp, canned light tuna, salmon, catfish, cod, and whitefish (10).
Table 3: Omega-3 Content in Seafood