Seafood is delicious, versatile, and provides a high source of protein. If you typically opt for beef and chicken as your primary protein staples, it’s time to give seafood a try. Here are ten reasons why you should start buying fresh fish and other seafood delicacies.
1. Protein Content
Seafood has all of the essential amino acids that are beneficial for your health, making it a must for your palate and plate. You can get a third of your daily protein intake alone by just eating three ounces of cooked fish. In addition, fish is a protein that is easier for your digestive system to break down, whereas, with poultry and red meats, your digestive system has to work harder to break down the connective tissue.
2. High in Omega-3
Scientific studies suggest that omega-3 is good for your heart because it may reduce inflammation in the body. Over time, inflammation can damage blood vessels contributing to strokes and heart disease. However, eating a healthy balanced diet that is rich in nutrients, including omega-3 fatty acids may prevent such health problems.
Fish high in omega-3 include salmon, sardine, herring, cod, canned tuna, and Atlantic mackerel.
3. Vitamins and Minerals
Seafood provides a reasonable source of minerals and vitamins. Some of the vitamins found in fish are selenium, phosphorus, and potassium. Selenium, for instance, plays a significant role in the thyroid and metabolic function. Shellfish such as oysters and clams contain other essential minerals like zinc, copper, iron, iodine, and magnesium. Fish also provide a source of vitamin B, and fish with high-fat content like herring and mackerel contain vitamin A and D.
4. Low Cholesterol
Reducing cholesterol levels becomes essential as you age because lower cholesterol in your body means a reduction in your risk of a heart attack. Seafood is typically low in cholesterol, except for squid, fish roe, and if you have expensive tastes, caviar. Most fish do not contain more than 100mg of cholesterol per three-ounce serving. Leaner fish types only contain around 60mg of lipid, which is considerably less cholesterol than the recommended daily amount of 300mg.
5. Naturally Low in Fat
Most types of fish, including shellfish, contain less than five percent fat in total. Some seafood is very low in fat, such as crabs, haddock, lobster, cod, shrimp, and tuna. These contain less than two grams of fat which makes them the ideal selection for a calorie-controlled diet.
6. Low Sodium Content
If you’re trying to reduce the risks associated with high blood pressure, then lowering your sodium intake is a smart move. Swapping high sodium foods like processed meats for fish alternatives can help you to decrease your sodium consumption. However, just be aware that buying fresh fish is always better for you than the processed kind. Seafood that is frozen in brine and some of the canned fish have a higher sodium content than the fresh variety.
7. It May Contribute To Healthy Brain function
Many people say that fish is good for your brain, and they might be right. Several studies show that eating more fish may keep your brain healthier for longer. Studies show a slower rate of cognitive decline in the participants who ate fish regularly compared to their non-fish eating counterparts.
In some studies, MRI scans show that regular fish consumption increases gray matter in the brain. Gray matter is responsible for emotions and memory maintenance.
8. It May Prevent Depression
Researchers have noted that individuals who consume fish frequently are less likely to become depressed than those who do not eat it regularly, or at all. Not only can eating fish possibly prevent depression, but it may also help to treat it. Scientists have conducted many controlled trials to test the effectiveness of omega-3 fatty acids on depression and found that it may help to combat it. In addition, researchers also found that omega-3 can also make antidepressants more effective.
9. It May Keep Your Eyes Healthy
Some evidence suggests that eating fatty fish at least once a week may help to keep your eyes healthy. The research indicates that omega-3 in fish may promote healthy eye function as you age, making you less susceptible to vision impairment that is common in the older population. In fact, one study linked regular fish consumption to a 42 percent lower risk of developing age-related macular degeneration.
10. It May Keep Your Body Tissues Healthy
Some scientific studies have linked omega-3 and fish oil intake with maintaining healthy body tissues and lowering the likelihood of type one diabetes in childhood. Some research also indicates that this fatty acid may also decrease your risk of getting multiple sclerosis and rheumatoid arthritis.
Seafood boasts a host of potential health benefits, so it’s well worth eating more of it. Also, it is delicious and easy to prepare! Aim to eat it twice a week, and rather than choosing farmed fish, opt for wild-caught fish like wild salmon. It is less likely to contain harmful pollutants, and it is higher in omega -3 fatty acids. Wild salmon delivery is even better because you don’t have to go out to buy it. Instead, you can relax at home and focus on wild salmon recipes to whet your appetite.