Why You Should Eat Fish (Seafood)
Eating seafood 2 to 3 times a week has scientifically proven health benefits.
The latest Dietary Guidelines for Americans recommend that all people, including pregnant and lactating women, increase the amount of seafood they consume by 2 to 3 servings per week to grab its benefits for heart and brain health.
At a time when people are being told to limit many foods, fish and seafood are among the few “winning” foods recommended to Americans who eat more for their health.
But, Americans are not eating enough seafood!
It is estimated that the average American eats approximately one serving of seafood per week, which means that most people need (at least) double the amount of fish and shellfish they eat to meet the suggested 2 to 3 servings.
In addition, data from consumer surveys show that 91 percent of parents with children 12 and under say their children do not eat seafood twice a week.
The evidence suggests that the average consumer does not perceive himself as at risk of suffering from health problems derived from an omega-3 deficiency and, therefore, is not making the necessary changes in his diet.
In addition, many Americans are misinformed about the safety of eating various types of fish and express a lack of confidence in the selection or preparation of fish and shellfish.
The benefits and best types of fish you should eat is discussed in this blog post.
Benefits of Eating Fish?
Fish is the only good dietary source of vitamin D
Vitamin D has received a lot of general attention in recent years.
This vital vitamin truly functions as a steroid hormone in the body, and an enormous 41.6% of the US population is deficient in it.
Fish and fish oils are the best dietary sources of vitamin D, by far. Fatty fish such as salmon and herring contain the highest amounts.
A single serving of 4 ounces (113 grams) of cooked salmon contains about 100% of the recommended intake of vitamin D.
Some fish oils, such as cod liver oil, are also very rich in vitamin D, which provides more than 200% of the recommended intake in a single scoop.
If you do not take a lot of sun and do not eat fatty fish regularly, then you should consider taking a vitamin D supplement.
Fish contains nutrients that are crucial during development
Omega-3 fatty acids are undeniably important for growth and development.
The docosahexaenoic acid (DHA) of omega-3 fatty acid is especially important because it accumulates in the developing brain and eye.
For this reason, it is often recommended that expectant mothers and nursing mothers make sure they eat enough omega-3 fatty acids.
However, there is a warning with the recommendation of fish to pregnant mothers. Some fish have a high mercury content, which, ironically, is linked to brain development problems.
For this reason, pregnant women should only eat fish that are in the food chain (salmon, sardines, trout, etc.) and no more than 12 ounces (340 grams) per week.
Pregnant women should also avoid raw and raw fish (including sushi), as it may contain microorganisms that can harm the fetus.
Fish is high in important nutrients
Fishes are high in many nutrients that most people do not consume enough. This includes high-quality proteins, iodine, and various vitamins and minerals.
However, some fish are better than others, and fatty types of fish are considered the healthiest. This is because fatty fish (such as salmon, trout, sardines, tuna, and mackerel) are richer in nutrients based on fat.
This includes fat-soluble vitamin D, a nutrient in which most people are deficient. It works like a steroid hormone in the body.
Fatty fish is also much higher in omega-3 fatty acids. These fatty acids are crucial for your body and brain to function optimally and are strongly linked to reducing the risk of many diseases.
To comply with the omega-3 requirements, it is recommended to eat fatty fish at least once or twice a week. Fish consumption is related to the reduction of the risk of autoimmune diseases, including type 1 diabetes.
Autoimmune disease occurs when the immune system mistakenly attacks and destroys healthy bodily tissues. A key example is type 1 diabetes, which involves the immune system that attacks the insulin-producing cells in the pancreas.
A study has found that the consumption of omega-3 or fish oil is related to a lower risk of type 1 diabetes in children, as well as a form of autoimmune diabetes in adults
The results are preliminary, but researchers believe that this may be caused by omega-3 fatty acids and vitamin D in fish and fish oils.
Some believe that fish consumption may also reduce the risk of rheumatoid arthritis and multiple sclerosis, but the current evidence is, at best, weak.
The fish is delicious and easy to prepare
The latter is not a health benefit, but it is still very important. It is the fact that the fish is delicious and easy to prepare.
For this reason, it should be moderately easy to incorporate it into the diet. Eating fish 1-2 times per week is considered sufficient to obtain the benefits.
If possible, choose fish caught in the wild instead of the farm. Wild fish tend to have more omega-3 fatty acids and are less likely to be contaminated with harmful contaminants.
That said, even if you eat farm fish, the benefits still far outweigh the risks. All types of fish are good for you.
5 of the Healthiest Fish to Eat
These are the best sustainable fish options that are healthy for you and the planet.
Fish is a source of lean and healthy protein, and fatty types, such as salmon, tuna, sardines, etc., provide those omega-3 fats that are healthy for the heart and brain and that you’ve probably also heard that you should be receiving in your diet.
The omega-3s found in fish (EPA and DHA) provide the highest health benefits. Fish with high omega-3 content, low in environmental contaminants and respectful with the environment include:
This species is a fast-growing fish, which means that it can easily be repopulated and handle larger amounts of fish.
The equipment used to trap Atlantic mackerel is efficient and is not likely to cause extensive habitat destruction, another reason why this type is an ocean-friendly option.
This strong-tasting fish has a high content of healthy omega-3s for the heart, a good source of protein that produces 20 grams in a 3-ounce filet and blends well with bold condiments.
Freshwater Coho salmon (grown in tank systems, from the USA)
Coho freshwater salmon is the first and only farmed salmon that gets a Super Green rating. Most other farmed salmon still fall on the “avoid” list of the Monterey Bay Aquarium Seafood Observation for several reasons.
Most farms use open-net pens in the ocean, where crowded salmon are easily infected with parasites, can be treated with antibiotics and can spread diseases to wild fish (one of the reasons why Alaska has banned Salmon farms).
In addition, you can carry up to three pounds of wild fish to raise one pound of salmon. However, an increasing number of farms use enclosed freshwater pens (also known as aquaculture recirculation systems), which reduces adverse environmental impacts.
Search “on land” or “in tank” at the fish counter. All salmon is a healthy source of omega-3: a 3-ounce serving provides between 700 and 1,800 milligrams.
Sardines, Pacific (caught in the wild)
The tiny and economical sardine is appearing on many superfood lists and for good reason. It contains more omega-3 (1,950 mg!) per 3-ounce serving than salmon, tuna or any other food.
It is also one of the very, very few foods that are naturally high in vitamin D. Many fish in the herring family are normally called sardines.
Quick to breed, Pacific sardines have recovered from both over-fishing and natural collapse in the 1940s.
To give you an idea of how well managed the Alaskan salmon fishery is, consider this: biologists are stationed at the mouths of rivers to count how many wild fish return to spawn.
If numbers begin to decline, the fishery closes before it reaches its limits, as was recently done with some Chinook fisheries.
This close monitoring, coupled with strict quotas and careful management of water quality, means Alaska’s wild salmon is healthier (containing 1,210 mg of omega-3 per 3-oz). Serving and contains few contaminants) and more sustainable than almost any other salmon fisheries.
Salmon, Canned (Wild)
There is a reason why salmon make this list of healthy fish in many forms; it really is a nutritional power.
In addition to its healthy omega-3 content, canned salmon is one of the best sources of non-dairy calcium, with 3 ounces that supply 170 mg.
Salmon caught in the wild is low in contaminants, including mercury and lead, and comes from well-managed fisheries. Canned wild salmon is typically sockeye.
Buying salmon in a can is also a more economical way to get this healthy seafood in your diet.
Another Way to Grab Fish’s Nutrients
In addition to eating fish, another way to consume omega-3 fatty acids is to take supplements purchased at the store. Zinzino BalanceOil is a perfect Fish Oil for everyone. Very high in EPA/DHA contains Vitamine D AND the important polyphenols. Rinsed from toxins and heavy metal. NO smelly fish taste or fishburps. Produces on Iceland.
Fish oils come from fish caught as food for humans and small fish caught for animal feed, such as anchovies and macharel.