Oily and semi-oily fish contain large quantities of Omega-3 fatty acids.
Oily fish, semi-oily fish and fish oil contain healthy Omega-3 fatty acids such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
European health authorities advise us to eat fish (preferably oily fish) twice a week. Fish may be polluted with heavy metals (mercury, cadmium, arsenic, lead), pesticides, dioxin, furane and PCBs. These toxic substances are absorbed mainly by the skin and the gills.
Always remove the skin from fish to limit your intake of harmful substances. Smaller fish species (including anchovies, sardines and mackerel) contain fewer harmful substances than larger species. Some large fish species (shark, marlin, swordfish, king mackerel and tilefish) contain high levels of mercury and should consequently not be consumed during pregnancy or breastfeeding.
Because of the level of pollution pregnant and breastfeeding women should only eat one weekly portion of tuna (fresh or canned), wild salmon and/or herring from the Baltic. To put it in a nutshell, it is safer to use a carefully controlled fish oil supplement during pregnancy and breastfeeding.