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Facts on Fish

Benefits of Eating Fish

The benefits of eating fish far outweigh the risks. Fish is an excellent source of protein and contains Vitamin D and iron. Some fish also have omega-3 fats. Eating fish and shellfish are important for:
• Heart health.
• Childrens growth and development.
• A healthy pregnancy.

What about Mercury in Fish?

Some types of fish and shellfish contain more mercury than others. Eating these types of fish in large amounts or too often can be harmful, especially for women who are pregnant or may become pregnant, young children and infants.

To lower the chances of getting food poisoning, pregnant women and children ages 5 and under should avoid raw seafood such as sushi, raw oysters, clams, and mussels as well as refrigerated smoked seafood.

What about Canned Tuna?

There are different types of canned tuna. Read the label and choose “light” (Skipjack, yellowfin, tangol) canned tuna more often because it is low in mercury.
Limit the amount of “white” or “albacore” canned tuna as it is high in mercury.

What about Fish that I Catch?

Some fish caught in lakes and rivers may not be safe to eat. Check the “Guide to Eating Ontario Fish” by searching “Eating Ontario Fish” on or call 1-800-820-2716 to order a free copy.