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Fish and shellfish are low-fat, low-calorie, high protein foods, which serve as a great source of vitamins, minerals and essential nutrients that benefit the heart, brain and body. One such group of nutrients, omega-3 fatty acids, has been linked to decreases in heart disease, depression and cancer. Omega-3s also promote healthy brain development in unborn babies and infants, and prevent developmental problems in young children.

Some types of fish may contain high levels of mercury that could pose health risks if these fish are eaten in large amounts over a long period of time. Mercury can damage the brain and other parts of the nervous system. Unborn babies, infants and young children are at the greatest risk from mercury because their nervous systems are still developing and any harm to those systems might be permanent. Minimizing exposure to mercury is particularly important for pregnant women, women planning to become pregnant, nursing women and children under the age of seven.

You can maintain the healthy benefits of a diet that includes fish while reducing your exposure to mercury by limiting the amount and type of seafood you eat:

• Eat younger and smaller fish, since they usually contain less mercury.
• Eat fish from different sources.
• Follow the guidelines for each local body of water under a fish advisory.
• EPA and FDA provide advice on eating fish and shellfish.