Although this information has been in and out of media headlines for years, most of us still don’t seem to eat enough fish. Americans eat about 3.5 ounces of fish per week on average. That’s about the size of a deck of cards and a far cry from the 8 ounces per week (spread over two 4-ounce servings) recommended by The Dietary Guidelines for Americans. In fact, only 20% of Americans meet this goal.
Fish for the Best
Nearly all fish options are good for you, but some are indeed better than others when it comes to supplying EPA and DHA. Generally speaking you’ll want to choose a fatty fish, since EPA and DHA are stored in the fat of the fish. Most shellfish are not an adequate source of EPA and DHA (oysters and mussels are the exception),
but the following fish are good options:
- Herring
- Salmon
- Mackerel (not King Mackerel)
- Tuna (wild bluefin – canned)
- Sardines
- Trout
Sail Past These Fish
Some fish, while they do supply nutrients, should be avoided. Many of these may contain harmful levels of mercury, which is especially dangerous for pregnant women and young children. These fish include:
- Shark
- Swordfish
- Tilefish
- King Mackerel
Don’t Like Fish? Try These Alternatives
For people who don’t like fish they can take fish oil pills. Supplementing with fish oils is another good solution for vegans, vegetarians, and people who simply do not or cannot. have fish. The omega 3 oils pills in our office come from algae.