• Fish does not lose its omega-3 health benefits by being canned

• Seafood is the best food source of iodine. Saltwater seafood has about twice as much iodine as freshwater species.

• Fish has long been recognised as a high protein, lowSet featured image calorie food.

• It is becoming better understood that seafood can play a role in disease prevention.

• Seafood is an excellent source of selenium and fluoride. Selenium helps prevent DNA damage from chemicals and radiation.

• There is strong evidence that eating fish offers significant health benefits for the following conditions:

  • Coronary heart disease

  • High blood pressure

  • Irregular heart beat (arrhythmia)

  • Diabetes

  • Rheumatoid arthritis

• There are promising results emerging for the benefits of fish to prevent or manage:

  • Bowel cancer

  • Asthma

  • Crohn’s disease

• Eating seafood is also believed to help with neural development and memory, and may help treat or prevent depression and some types of cancer.The information provided here is general information only, and should not be considered medical advice. You should always consult your medical practitioner before dramatically altering your diet or planning pregnancy.

Seafood and Mercury

It’s good to eat fish, especially when pregnant or breastfeeding. Fish are a valuable source of protein, minerals, vitamin B12 and iodine. They are low in saturated fat and contain omega-3 fatty acids which are important for the development of babies’ central nervous systems before and after birth.

Most fish in Australia are low in mercury but too much mercury can harm developing nervous systems. It’s best to know the mercury levels of different types of fish and how often you should eat them.

Mercury occurs naturally in fish

Mercury occurs naturally in the environment and accumulates in the aquatic food chain, including fish, as methyl-mercury. All fish contain some methyl-mercury, but most fish in Australian waters have very low mercury levels.

Many fish have low mercury levels

The following fish have low mercury levels and are also high in omega-3 fatty acids:

• Mackerel

• Salmon

• Canned salmon & canned tuna

• Herrings

• Sardines

Other seafood with low mercury levels include:

• All prawns, lobsters and bugs

• All squids and octopus

• Snapper

• Trout

• Whiting

• Herring

• Anchovy

• Mullet

• Garfish

Canned tuna and salmon

It is generally safe for everyone, including pregnant women, to consume two to three serves of tuna or salmon a week, canned or fresh.

Canned tuna usually has lower mercury levels than other tuna because tuna used for canning are smaller species that are caught when less than one year old.

Crustaceans and molluscs

Crustaceans (including prawns, lobster and crabs) and molluscs (including oysters and calamari) are not a concern because they generally contain lower levels of mercury.

Breastfeeding mothers can continue to eat fish

Fish are rich in protein and minerals, low in saturated fat, and contain omega-3 fatty acids, which are important for the development of your baby’s central nervous system, even after birth.

Although it’s important to continue eating fish while you are breastfeeding, be careful about which fish you choose. Some fish may contain mercury levels that can harm a baby’s developing nervous system if too much mercury is passed on through breastmilk.

To safely include fish as an important part of a balanced diet while you are breastfeeding, follow the same guidelines provided to pregnant women.

Fish is good for young children

The healthy nutrients found in fish are excellent for growing children. Simply follow the guidelines for children up to 6 years.

Mercury from fish is generally not a health consideration, it is mainly an issue for women planning pregnancy, pregnant women, breastfeeding women and children up to six years.

Ready-to-eat, chilled seafood, such as raw sushi, sashimi & oysters or pre-cooked prawns and smoked salmon can be risk for pregnant women because of listeria.

The information presented here is taken from Food Standards Australia and New Zealand, and the New South Wales Food Authority.

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