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All fish and shellfish provide us with a range of vitamins and minerals, but oily fish, such as herring, salmon and mackerel, are rich in omega-3 fatty acids which may help protect against heart disease. For this reason, we are advised to eat at least two portions (140g cooked weight) of fish a week, one of which should be oily fish.

Oily fish include:

  • Salmon
  • Trout
  • Mackerel
  • Herring
  • Sardines
  • Pilchards
  • Kipper
  • Whitebait
  • Anchovies

There is currently a lot of interest in the role of these fatty acids on many other age-related conditions. For example, some research suggests they may help to alleviate some of the symptoms of rheumatoid arthritis. But because oily fish can contain contaminants you shouldn’t eat more than 4 portions per week (or one portion of swordfish as this may be high in mercury).

For more information on fish, click here.

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