Eat More Fish and Shellfish For a Healthy Diet
Eating more fish and shellfish is one of the most important changes you can make to improve your health. Seafood is high in protein, omega-3 fatty acids and key vitamins and minerals.
It's also a low-fat protein option. However, many people avoid seafood due to concerns about contaminants and how to prepare it.
Protein
The protein in fish and shellfish is an important part of a well-balanced diet for adults and children 2 years and older. It helps build muscles, maintain a healthy weight, support normal cell function and promotes brain and heart health. Fish and shellfish also provide important nutrients, such as omega-3 fatty acids, iron and iodine.
Fish is an important source of omega-3 fatty acids, which have been shown to reduce the risk of coronary heart disease and help lower blood cholesterol levels. It is also an excellent source of low-fat, high-quality protein. Eating fish and shellfish can help meet your protein needs while keeping your calorie count down, especially when eaten with other proteins, such as beans and legumes, eggs, nuts and tofu.
Shellfish, including shrimp, crab, lobster and clams, are aquatic invertebrates that have been a staple in cuisines around the world for centuries. They are rich in lean, low-calorie protein, fats and minerals. They are also a good source of omega-3 fatty acids and are low in saturated fat.
In addition to being an important part of a healthy diet, seafood is an excellent source of many vitamins and minerals, such as vitamin B12, iron and zinc. Some types of seafood, like salmon and tuna, also contain omega-3 fatty acids, which have been associated with reduced risk for heart disease.
The EPA issues safe eating guidelines to let people know which fish species can be safely eaten and how often. Pregnant women, breastfeeding mothers and young children should avoid some types of fish and limit others, as some may contain mercury and other pollutants that can be harmful to an unborn or nursing baby or child’s developing brain and nervous system.
Omega-3 Fatty Acids
Omega-3 fatty acids are important nutrients that help keep your lungs, heart and blood vessels healthy. Two of them, EPA and DHA, are found mostly in fish. The other, ALA (alpha-linolenic acid), is mostly found in plant foods. Eating fish and other seafood twice a week is a good way to get the omega-3s you need.
Omega-3s reduce inflammation in your body, which may help prevent or delay the onset of diseases including heart disease and certain cancers. Studies also show that regular fish eating helps lower triglyceride levels, which is another risk factor for heart disease.
Some research suggests that omega-3s can help prevent or slow the onset of Alzheimer's disease, though more studies are needed to confirm this finding. Other research suggests that omega-3s may also reduce symptoms of depression in pregnant women.
Experts recommend a weekly intake of 8 to 12 ounces of fatty fish, such as salmon, trout, mackerel, herring and wild tuna. This can be achieved by eating a variety of nonfried fish or by taking fish oil supplements.
A study found that consuming omega-3s during pregnancy and breastfeeding promotes a baby's brain development, which is especially critical in the final trimester. It also decreases the risk of preterm labor and a low birthweight.
If you are pregnant or breastfeeding, consult your healthcare provider before taking omega-3 supplements. Some fish, such as king mackerel and tilefish, have higher levels of mercury and polychlorinated biphenyls than other types of fish. However, eating fish high in EPA and DHA is usually safer than taking supplements. If you are concerned about potential contaminants in seafood, choose smaller fish and shellfish that are less likely to be contaminated.
Vitamins
Seafood contains a variety of vitamins and minerals that are important for health. Vitamins perform hundreds of different functions in the body and are essential for growth, development, and good health. However, too many vitamins can be harmful and even dangerous. Eating a well-balanced diet and exercise like what the RISE nutrition offers is the best way to get the vitamins and minerals your body needs.
Seafood is rich in vitamin B12, a nutrient that supports red blood cell production and helps prevent nerve damage. It is also a source of iron, which is important for blood formation and cell oxygenation. Fish are also high in potassium, which helps to control your heart rate and blood pressure. In addition, seafood is low in saturated fat.
The FDA recommends that women who are pregnant or who may become pregnant eat up to two servings of oily fish (salmon, trout, tuna) per week. This helps reduce the risk of birth defects caused by mercury in a developing fetus. However, it is important to talk with your doctor before eating any fish if you are pregnant. Some fish are higher in methylmercury than others and could affect a baby's nervous system.
Shellfish includes shrimp, crabs, lobster, clams, mussels, oysters and snails. An allergy to shellfish is a rare condition that causes the immune system to react to proteins in these marine animals. Shellfish allergies are more common in adults than in children and can be very severe. People who are allergic to shellfish should carry injectable epinephrine (adrenaline) in case of a severe reaction. Some people are only allergic to certain types of shellfish, while others are allergic to all of them. If you have a shellfish allergy, talk to your doctor to see if it is safe for you to eat other fish and seafood.
Minerals
Seafood provides minerals, such as iron, copper and zinc. These are important for a healthy diet, as well as vitamin B-12 and omega-3 fatty acids. The body needs these nutrients to help control blood pressure, reduce heart disease risk and aid babies' brain development.
The FDA and EPA recommend people consume fish to get a variety of nutrients and the protein needed for good health. The agencies suggest adults and children eat 8-12 ounces of cooked fish weekly. Pregnant women, women who may become pregnant, nursing mothers and young children should avoid large amounts of certain fish species, such as shark, swordfish, tilefish and tuna.
Shellfish, such as clams, mussels and oysters, are a tasty and nutritious addition to any meal. They are also rich in many vitamins and minerals, such as potassium and magnesium. The body requires these minerals for proper muscle and nerve function, as well as bone health.
Crustaceans, such as shrimp and crab, are a source of minerals, such as calcium and phosphorus. They also provide a number of vitamins and minerals, such as thiamine, niacin, vitamin E, folate, selenium and zinc.
In general, seafood is low in saturated and trans fats, and it is a great source of polyunsaturated fats, which are good for your cholesterol levels. They are also low in sodium and high in protein.
Seafood is fairly inexpensive and quick and easy to cook. It is an excellent source of lean protein and can help control your blood pressure, reduce heart disease risk and ease arthritis symptoms. Most importantly, it is a good source of minerals, such as zinc, which helps promote cell growth, and iron, which helps to create red blood cells and support normal thyroid function.
Fiber
Fish and shellfish are good sources of protein, vitamins A and B, and minerals. They are also low in fat and sodium. Eating fish high in omega-3 fatty acids may help lower blood cholesterol and reduce the risk of heart disease. Fish and shellfish that are low in mercury can be an important part of a healthy diet for pregnant women and children.
Fish are invertebrates that have fins and backbones, while shellfish are aquatic invertebrates with a soft body covered by one or more pieces of a hard, crust like shell. The most common types of shellfish are shrimp, crayfish, lobster and clams.
In addition to their flavor and nutrition, seafood provides a good source of fiber. Choose lean fish, such as salmon and trout, sardines, herring, mackerel and cod, to minimize fat. Avoid tuna and swordfish, which are higher in mercury.
Consuming a variety of fish helps ensure there are enough fish to eat now and in the future. It also helps to prevent overfishing, which can cause the numbers of some species to become too low, threatening their survival. Look for seafood that has been caught and handled hygienically, and try to buy from sustainable sources.
Choose a variety of seafood each week to provide different flavors and nutritional benefits. Use a variety of cooking methods, such as baking, roasting and frying. Include shellfish, such as clams and mussels, in soups, stews and casseroles. Add vegetables, such as carrot sticks and broccoli florets, to soups and stews. Snack on fruits, nuts (in moderation), soy nuts and whole grain chips or dips. Make sure to eat plenty of other foods that provide fiber, such as beans and legumes.
Eating more fish and shellfish is one of the most important changes you can make to improve your health. Seafood is high in protein, omega-3 fatty acids and key vitamins and minerals. It's also a low-fat protein option. However, many people avoid seafood due to concerns about contaminants and how to prepare it. Protein The…