Seafood is a staple food in most cultures. Fish and other underwater creatures are full of flavor and nutrition yet low in calories, making them a beneficial part of your diet. However, there are concerns about toxins in some seafood, and it's worthwhile to understand the risks as well as the nutritional benefits of your aquatic meal.
Nutrition Facts
A 3-oz. serving of seafood, about the size of your palm, has around 100 calories and 20 g of protein on average. The amount of fat can vary, from 1 g in crab, scallops, cod and haddock to 10 g in Atlantic salmon. Most fish has less than 5 g of fat per serving, which is less than 5 percent of your recommended daily intake. Seafood tends to have a reasonable amount of cholesterol, while providing high levels of minerals and B vitamins. The National Oceanic and Atmospheric Administration, NOAA, calls seafood "one of the best choices" for nutrition and health.
Benefits
Above its solid nutritional foundation, seafood has added benefits. The NOAA cites research indicating that eating seafood reduces your risk of heart attack, stroke, obesity and hypertension. An article on the Rutgers New Jersey Agricultural Experiment Station website claims that these health benefits are largely due to polyunsaturated fatty acids, or PUFAs. PUFAs include omega-3 fatty acids, which have been found so beneficial they are being synthesized and added to other types of foods. Australian researchers have also recommended seafood for building immunity and strong bones.
Dangers
The biggest danger with seafood is spoiling, which can cause illness. Aside from that obvious problem, there are concerns about toxins that can be absorbed by fish and sea creatures. The NOAA advises that fish from some lakes and streams may have harmful levels of polychlorinated biphenyls or PCBs. Nursing mothers and pregnant women are advised to stay away from shark, swordfish, king mackerel and tilefish, which can have high levels of methylmercury.
Selection and Preparation
If you're catching your own fish, the NOAA advises, be sure to keep them iced until you're ready to prepare them. Never let seafood sit out in warm temperatures. At the market, choose fresh fish with clear eyes and without a strong odor, or choose frozen fish. If you're pregnant or nursing, stick to shrimp, canned light tuna, salmon, pollock or catfish. In general, try to eat a variety of seafood for the greatest nutritional benefit. When you cook fish, avoid frying it or adding large amounts of fat and salt. Cook it to a temperature of 145 degrees F, or until the flesh separates easily. Shrimp, lobster and scallops are ready to eat when the flesh becomes pearly-opaque and firm. Shellfish are ready when their shells open.
Dietary Recommendations
The NOAA cites a series of studies that found one to four servings of fish per week is sufficient to provide health benefits. Pregnant women should eat no more than 12 oz. of fish a week. If you eat a large amount of seafood, be sure to vary the type you eat to avoid contaminants. Grill, broil, poach or steam your fish to enjoy a healthy, delicious meal.
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