Sardines shoal Rich Carey

The NHS says a healthy, balanced diet should include at least two portions of fish a week, including one of oily fish. That's because seafood is a good source of many vitamins and minerals.

It's important to understand how what you're eating can affect your health

Some seafood can contain low levels of pollutants that build up in the body. For this reason, there is specific advice for consuming certain seafood:

  • Girls, pregnant women, those that want to get pregnant one day and breastfeeding women should limit their consumption of oily fish (as well as sea bream, sea bass, turbot, halibut, rock salmon and brown crabmeat) to two portions a week. Everyone else should limit consumption of these to 4 portions a week.
  • Pregnant women or those trying for a baby should limit their consumption of tuna to four cans or two tuna steaks a week.
  • You should vary the species of fish you are consuming, because different species have different levels of pollutants.
  • There are limits for everyone on the consumption of shark/swordfish/marlin of one portion a week, although children, pregnant women or women wanting to get pregnant shouldn’t consume any of these.
  • Anyone can consume unlimited amounts of white fish other than the species specifically mentioned above (sea bream, sea bass, turbot, halibut and rock salmon).

For further information, please visit the NHS website.

Is the seafood on your plate endangered?

Search our Good Fish Guide to find out