Fish and seafood are good sources of high-quality protein, and fatty fish in particular provide omega-3 fatty acids that are harder to get from other food sources.
Good options to know
- Salmon and mackerel — high in omega-3 fatty acids
- Shrimp and shellfish — a lean source of protein and zinc
- White fish like cod and tilapia — lean protein with a mild flavor
- Canned fish like sardines and tuna — a convenient, affordable option
Worth knowing
Health authorities generally suggest including fish in the diet a couple of times per week, while being mindful of mercury levels in certain larger fish species.
As with any food group, variety and overall dietary pattern matter more than any single food — think of this as one useful piece of a balanced diet, not a food to eat in isolation for a specific outcome.
