In the UK we should be eating fish twice a week - count on Birds Eye to help you achieve this!
Why Fish and Seafood are so important in our diet
Fish and seafood are uniquely nutritious and an important part of a healthy, balanced diet. They provide protein, essential vitamins, minerals and omega‑3 fatty acids that help keep our bodies functioning properly. When it comes to fish, there are two main types – white fish and oily fish – and both offer important nutritional benefits.
Eating a variety of fish and seafood every week helps ensure we get a wide range of nutrients our bodies need for good health. Choosing sustainably and responsibly sourced options that carry MSC or ASC certification helps to support healthy oceans and to ensure there's enough seafood for the future. For more information on responsibly sourced fish & seafood, go to the MSC and ASC's websites: What does the blue MSC label mean | Marine Stewardship CouncilSeafood lovers - ASC International
Fish intake recommendations
In the UK and the Republic of Ireland, official dietary guidelines – including advice from the NHS – recommend eating fish at least twice a week, with one portion being oily fish. This is because fish is an important source of nutrients, and oily fish provides higher levels of omega‑3.
Most of us should have more fish in our diet, including more oily fish. Eating different types of sustainable fish - both white and oily - as well as shellfish helps us enjoy a variety of flavours while increasing the range of nutrients we take in.
White Fish or Oily Fish: What Is the Difference?
White fish include species such as pollock, hake, cod, haddock, plaice and basa. Their flesh is usually pale in colour, and they have a light, mild taste. They are a lean source of protein and contain important nutrients.
Oily fish include salmon, trout, herring, mackerel and sardines. These fish have darker flesh that is often pink, orange or brown, and their flavour is stronger and richer. Oily fish are especially valuable because they contain higher levels of omega‑3 fatty acids, a type of essential fat linked to many health benefits.
Although oily fish are the richest sources of omega 3, there are also white fish species, such as Alaska Pollock, that can also provide us with an excellent source of these important good fats.
Why is Omega 3 so important?
Omega‑3 fatty acids found in fish play an important role in maintaining healthy eyes, brains and hearts. Because our bodies cannot make omega‑3, we must get it from the foods we eat. Oily fish are the richest source, but some white fish, such as Alaska Pollock, also contain helpful amounts.
Including a mix of sustainably sourced fish species in your weekly meals is a good way to support your omega‑3 intake.
Fish Is Also High in Protein
Fish is a natural source of protein. Although the amount varies by species, a typical 100g portion of fish contains around 19.5g of protein. Protein contributes to the growth and maintenance of muscles, bones and other body tissues. This is especially important in childhood, when growth and development are rapid and an adequate protein intake is essential.
Other important vitamins & minerals in fish
Fish also provides a wide range of essential vitamins and minerals.
· Vitamin B12 helps support normal psychological function and contributes to the healthy functioning of the brain and nervous system. It also helps maintain a healthy immune system.
· Iodine plays a key role in thyroid health, cognitive function and children’s growth.
· Selenium supports the immune system, contributes to normal thyroid function, and helps maintain healthy hair and nails.
· Phosphorus helps build and maintain strong bones, which is particularly important during childhood.
These nutrients show why fish is such a great choice as part of a balanced, varied diet.
Enjoying more sustainable and responsibly sourced fish with Birds Eye
Fish, whether white or oily, provides a wide range of nutrients that support overall health. Eating it more often, and choosing different types of sustainably sourced fish, helps ensure we get everything from omega‑3 to selenium, iodine, vitamin B12 and protein.
Birds Eye offers a range of tasty, convenient and certified responsibly-sourced fish products to help make this easier. Our fish fingers, cod fillets and many other options all count towards your weekly fish intake. Pair them with Birds Eye Peas or Steamfresh vegetables and a starchy carbohydrate such as potatoes or rice for a balanced, nutritious mid‑week meal ready in minutes.
To explore our full range, visit our fish product page. 100% of Birds Eye fish and seafood is MSC or ASC certified. To learn more about responsibly caught fish visit https://www.msc.org/uk/what-you-can-do/what-does-the-blue-msc-ecolabel-mean and Seafood lovers - ASC International.