1. Heart Healthy Omega-3s
A diet rich in omega-3 fatty acids can do wonders for your cardiovascular health. Omega-3s reduce your risk of arrhythmia, lower your triglyceride levels, help prevent potentially dangerous blood clots from forming in your arteries and can reduce your risk of heart attack or stroke. One of the best dietary sources of omega-3 fatty acids is fish, particularly cold-water fatty fish like salmon, mackerel, herring and even tuna. The active ingredients in the omega-3 fatty acids found in fish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and you might see these sold in capsule form as a supplement.
2. Brain Food and More
The omega-3 fatty acids in seafood that are so good for your heart are good for your brain, too. They contribute to concentration and energy levels, and may help treat depression, bipolar disorder, Alzheimer's, attention deficit disorder and cognitive health issues. It is especially important for women to consume plenty of omega-3s during pregnancy, since this nutrient is vital for proper fetal brain development. Eat fish twice a week, or supplement your diet with plant sources of omega-3s such as flax seeds, pumpkin seeds, hemp seeds and walnuts. Omega-3s also boost your immune system, provide reproductive health benefits for women and may reduce your risk of cancer.
3. Lean Protein
Fish is an excellent source of lean protein, much lower in saturated fat than other meats, making it a healthy choice. Fish is also fairly low in cholesterol. The protein in seafood is more digestible than the protein in chicken or beef, which means that your body can break it down and absorb it more easily. Fish contains all the amino acids needs for proper nutrition, making it a complete protein.
4. Vitamins and Minerals
Fish and seafood are also rich in vitamins and minerals. Salmon, herring, halibut, crab and oysters are all great source of B vitamins, particularly B6 and B12. B vitamins are vital for a healthy metabolism and for good mental health. Canned fish with soft, edible bones--like sardines--contain calcium, and oysters, crab and lobster are high in zinc. Seafood is also a good source of iron, potassium and phosphorus.
5. Be Aware of Mercury
Eating seafood does have one downside, however: nearly all fish and seafood is contaminated with small amounts of mercury and other pollutants. Mercury can damage the central nervous system, kidneys and immune system, and can hinder brain development. Pregnant and nursing women, infants, the elderly and people with compromised immune systems should all take care to limit their intake of mercury, but this doesn't mean you have to avoid fish. Certain fish--orange roughy, shark, Chilean sea bass and swordfish--contain more mercury than others. Low mercury seafood choices are salmon, cod, halibut and shrimp. Wild-caught fish usually contains fewer toxins than farmed fish. Limit your consumption of high-mercury seafood as much as you can, and eat low-mercury seafood only 2 or 3 times a week, and be sure to vary your choices.
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