It's very important to eat a good quantity of fish for the omega oils they provide. Fish are also usually zero carb, making them perfect for a low carb / Atkins diet. However, watch out for mercury!

Mercury is a heavy metal that exists in all seafood (not in freshwater lake fish). Some types of fish tend to absorb mercury more readily than others. You should in general try to stay with low mercury level fish, eating these fish twice a week. Keep the higher mercury level fish for only once a month or once every two month consumption.

Note that the mercury tends to gather in the fat of the fish, so avoiding the fat can help somewhat. Also, smaller fish tend to absorb less mercury than larger ones.

Low Mercury Levels
Atlantic Mackerel
Atlantic Salmon
Brook Trout
Cod
Flatfish
Flounder
Haddock
Herring
Alaskan Salmon
Landlocked Salmon
Canned Tuna

Medium Mercury Levels
Brown Trout
Halibut
Lake Trout
Mackerel
Striped Bass
Tuna Steak
White Perch

High Mercury Levels
Bass
Pickerel
Shark
Swordfish

Mercury can cause nervous system disorders in adults, and can cause permanent damage in children. Pregnant and nursing mothers must be cautious about their mercury intake. For pregnant women, most doctors suggest guidelines of only eating a can of tuna a week, for example.

Omega-3 Fats, Fish Oil, DHA and EPA

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