Fish and seafood

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Overview

Most people believe that if they eat vegetables and fruits they would have a healthy life. However, there are many other food categories and interesting mixtures that can have a positive impact on health and that should be tried and even eaten regularly.

These foods include seafood and fish. Although some people might consider these types of foods as exotic indicated only for special occasions, you should know that fish and seafood could be easily included in a daily diet.

Seafood and fish, in addition to being delicious, are a good source of minerals, vitamins and proteins. Several species of fish and seafood are low in cholesterol, sodium and fat, are rich in vitamins such as B6, B12 and minerals (phosphorus, iron, zinc and potassium).

Most of the fats that are found in these foods are unsaturated fats – omega-3 fatty acids – which are a type of good fat.


Contents

1. Overview
2. The health benefits of fish and seafood
3. Types of fish and seafood important for our health
4. Benefits for the whole family


The health benefits of fish and seafood

Here are the some of the extraordinary benefits of fish and seafood on your overall health:
1. Reduce blood pressure
2. Decreases risk of heart disease and improve heart function
3. Support brain and eye health in children
4. Protect against bronchitis
5. Protect against emphysema (associated with smoking)
6. Decrease symptoms of depression
7. Stimulate the immune system
8. Helps prevent cancer
9. Help prevent osteoporosis and arthritis
10. Are useful for weight loss.


Types of fish and seafood important for our health

The highest content of nutrients:

1. Salmon. Salmon is an essential source of omega-3 fatty acids which help reduce the risk of heart disease and cancer prevention. These acids have anti-inflammatory functions that support good immune system and brain.

Half a salmon fillet (175 grams) contains about 350 calories and 10 grams of fat. Other cold water fish such as mackerel and tuna contain high amounts of omega-3 fatty acids.

2. Shellfish (mussels and oysters). Seafood is rich in vitamin B12 which helps the nervous system. They offer to the body high amounts of iron and essential minerals such as potassium and magnesium.

Approximately 90 grams of mussels provides 700 mg of omega-3 fatty acids. Same amount of oysters provide offers about 44% of the body’s daily recommended iron. Three grams of seafood contain about 130 calories and 3 grams of fat.

3. Pink shrimp. Shrimp are rich in tryptophan and selenium. They are an excellent source of protein, while the ratio of fat and calories, is much healthier than in most foods.

120 grams of shrimp contain 25 grams of protein, 115 calories and less than one gram of fat. Shrimp contain vitamins D and B12. All these offer beneficial effects for cardiovascular system and helps reduce anxiety and depression.

4. Crabs. Except omega-3 fatty acids, protein, selenium and natural sodium, crabs content of vitamin B12 and zinc is very useful for a person’s immune system. Crabs are low in calories and fat.

5. Sardines. Sardines are a perfect example of simple food that does not have to be expensive to be nutritious.


Benefits for the whole family

1. Protection against heart disease. Fish is the best friend of the heart as it is one of the foods that have a lot of “good fats”. Fat content of fish and fish oils is rich in omega-3 fatty acids. These are polyunsaturated fatty acids that are designed to protect the body against heart disease.

These “good fats” help to lower cholesterol levels, helps to reduce blood clotting factors that contribute to enhance the relaxation of large arteries and blood vessels and also decrease inflammation in the blood vessels.

2. Arthritis preventing. One serving of fish (two to three times per week) keeps the arthritis away, as confirmed by the results of several studies. Arthritis symptoms can be reduced by fighting inflammation, reducing fatigue and stiffness in the morning.

3. Immune system. It turned out that some types of fish and seafood strengthens the immune system due to the high content of antioxidants and vitamins E, C, D and A.

These antioxidants stimulate the immune system and reduce the risk of heart disease by decreasing the amount of plaque in the coronary arteries.

4. Benefits during pregnancy. Fish and seafood in the diet of pregnant women influence the fetal health and intelligence.

According to the latest research, omega-3 fatty acids that can be found different types of fish and shellfish can be important during fetal development, during fetal life and help both neural and eye development.

5. Fight depression. Fatty acids in fish may alleviate symptoms of depression, as omega-3 fatty acids reduces the manifestations of depression in patients who do not respond to typical drugs, antidepressants.

6. Healthy skin and eyes. Shellfish ensure healthy skin and eyes. Different species of seafood are rich in vitamins and minerals and are also low in fat. Therefore, these are the ingredients for healthy skin and good view.

7. Prevention of asthma in children. Children who eat fatty fish had lower risks of developing asthma.

8. Reducing the risk of cancer. People who eat fish have lower probability of developing cancer because omega-3 fatty acids found in fish are essential for protection against cancer.

It was found that those who regularly eat fish have a lower risk of developing mouth, throat, colon, stomach, rectum, pancreas, lung or breast cancer and prostate.

9. Natural sources of vitamin D. Fatty fish is the best natural source of vitamin D. In some geographical areas, many people do not get vitamin D from the sun, which is an important nutrient for strong bones.

Supplementing vitamin D in the diet can be difficult due to lack of options, but some studies have found that fatty fish are excellent sources of vitamin D. A daily serving of oily fish can provide about 90% of the recommended daily intake of vitamin D.

10. Reduced risk of Alzheimer’s. Essential fatty acids found in most seafood can reduce a person’s risk of developing Alzheimer’s.

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