Fisheries and Oceans Canada
www.dfo-mpo.gc.ca
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Nutrition
A vital source of protein and nutrients
The production of farmed fish and seafood has increased significantly to meet the growing global demand for fresh, nutritious and reliable sources of protein.
Canada’s Food Guide recommends that Canadians eat at least two servings (of 75 grams each) of fish a week. Canadians have continued to increase their consumption of fish and seafood – a Statistics Canada survey found an increase of 10 per cent between 1991 and 2003.
There are many benefits to eating fish on a regular basis, whether wild or farmed. Both wild and farmed fish and seafood have the same nutritional value.
Key benefits of eating fish and seafood regularly:
- Lower risk of heart disease and stroke
- Great source of omega-3 fatty acids which benefit heart health
- Excellent source of protein, calcium, vitamins and minerals
- Beneficial for the developing fetal and infant brain
The “good” fat: omega-3 fatty acids
A number of studies have linked omega-3 fatty acids to health benefits, such as helping prevent cardiovascular disease. All fish, particularly fatty or oily fish such as salmon, mackerel, herring, trout and sardines, contain significant amounts of omega-3 fatty acids.
Shellfish, like mussels, clams, scallops, shrimp, oysters, lobster and abalone, are low in calories and saturated fats and are also excellent sources of omega-3 fatty acids and protein.
Concerns about mercury in fish
Some consumers are concerned about the levels of mercury and other toxins found in fish. Health Canada sets the standards for safe levels of mercury and other toxins, pollutants and chemicals. The Canadian Food Inspection Agency tests fish to ensure these levels are met.
In general, the types of fish most popular in Canada are also relatively low in mercury. However, certain types of fish do contain higher levels of mercury and consumers such as pregnant women, breastfeeding women and young children should exercise caution when consuming certain species. To learn more, read Health Canada’s fact sheet on Mercury in Fish.
