Seafood is low in sodium and calories and an excellent source of protein, minerals, vitamins and heart-healthy omega-3 fatty acids. Research suggests eating even small amounts of fish is associated with protection against heart disease, reports the Florida Department of Agriculture. Other health benefits, including the lowering of fatty triglycerides in the blood and possibly lowering blood pressure and improving symptoms of arthritis, appear to outweigh the risks of mercury contamination.
Rich in Omega-3s
The long-chain omega-3 fatty acids present in fish make seafood a healthy nutritional choice. Omega-3s are essential fatty acids the body must obtain from dietary sources to nourish the nervous, immune and cardiovascular systems because it cannot synthesize them. Eating fish, preferably twice each week, can lower blood pressure and reduce the risk of blood-clotting, according to MayoClinic.com. The highest quantities of omega-3s are found in salmon, sardines, albacore tuna, lake trout, herring, halibut and mackerel. Seafood is easy to digest, high in protein and low in sodium and calories. Keep your seafood meals healthy by baking, grilling or boiling your fish. Add healthy vegetable oils containing omega-6s, such as cold-pressed virgin olive oil, sesame oil, corn oil, sunflower oil or soybean oil.
Good Source of B Vitamins
Seafood is a good source of B-complex vitamins, including B-6, B-12, biotin and niacin. These vitamins are necessary for a healthy nervous system, good digestion, energy production and healthy nails, skin and hair. Fatty fish, such as mackerel, whitefish and salmon, are also rich in vitamins A and D. Vitamin D helps maintain calcium and phosphorous levels in the body, and vitamin A acts as an anti-oxidant, protecting the body against disease.
Good Source of Minerals
Seafood is a good source of the minerals iron, potassium, phosphorus and zinc. Oysters also provide copper, necessary for red blood cells. Sardines and salmon are rich in bone-building calcium, and both saltwater fish and shellfish contain iodine, needed to prevent goiter. With the exception of shellfish, fish are also low in sodium. Avoid adding butter or tartar sauce to your fish and use herbs instead, such as paprika, curry powder, oregano or basil, to enhance their flavors.
Fish Advisories
The Environmental Protection Agency and the Food and Drug Administration have issued a fish advisory concerning mercury in fish. Although nearly all fish contain mercury, they report those with higher levels of mercury may harm unborn babies or the nervous systems of young children. Nevertheless, pregnant mothers and young children are encouraged to continue eating fish and shellfish each week, but no more than 12 oz. Avoid eating the highest-mercury fish, such as swordfish, shark, Spanish mackerel and tilefish. Pregnant women should eat no more than three 6-oz. servings monthly of high-mercury fish, such as tuna, halibut and lobster, according to the American Pregnancy Association.
References
- Fl - Seafood: Seafood Nutrition and Health
- MayoClinic.com: High Cholesterol
- Fish Ex: Seafood Nutritional Facts
- University of Wisconsin Sea Grant Institute: Low in Calories, High in Nutrition
- Fort Valley State University College of Agriculture: Nutrition from Seafood
- United States Environmental Protection Agency: Fish Advisories
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