![]() ![]() However, for certain types of fish, there are recommendations about the maximum amount you should eat. ![]() The main shellfish sources of long-chain omega-3 are:Ī healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish. Some white fish and shellfish also contain long-chain omega-3, but not as much as oily fish. Oily fish are the richest source of long-chain omega-3. It is also important for women who are pregnant or breastfeeding, because it can help a baby's nervous system to develop. Long-chain omega-3 can help to prevent heart disease. Oily fish contains long-chain omega-3 fatty acids. Some types of shellfish, such as mussels, oysters, squid and crab, are also good sources of long-chain omega-3 fatty acids, but they do not contain as much as oily fish. a source of selenium, zinc, iodine and copper.Shellfish includes prawns, mussels, scallops, squid and langoustine. sea bass, sea bream, turbot, halibut, but at lower levels than oily fish some species can be a source of omega-3 fatty acids, e.g.low in fat, making them one of the healthier, low-fat alternatives to red or processed meat, which tends to be higher in fat, especially saturated fat.White fishĬod, haddock, plaice, pollock, coley, dab, flounder, red mullet, gurnard and tilapia are all examples of white fish. These fish can help keep our bones strong because they are sources of calcium and phosphorus. These include whitebait, canned sardines, pilchards and tinned salmon (but not fresh salmon). Some oily fish contain bones that you can eat. ![]()
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