Seafood is synonymous with high-quality protein while being low in fat—a combination that’s hard to beat. Rich in omega-3 fatty acids, vitamins D and B2 (riboflavin), calcium, and phosphorus, it also boasts a wealth of minerals like iron, zinc, iodine, magnesium, and potassium.
What Does Seafood Do To Your Body? The Heart and Brain’s Best Friend
The American Heart Association recommends eating fish at least twice a week, and for good reason. Omega-3 fatty acids are essential for our heart and brain health. EPA and DHA, two types of omega-3s found in fish, can’t be produced by our bodies, so we need to source them from our diets. Fatty fish, such as salmon, trout, sardines, herring, and oysters, are particularly rich in these nutrients.
Omega 3 seafoods are superheroes when it comes to health benefits:
- They can lower blood pressure and reduce the risk of heart attacks, strokes, and irregular heartbeats.
- They support healthy brain function and are crucial during pregnancy for the development of the baby’s vision and nerves.
- They might decrease the risk of depression, ADHD, Alzheimer’s disease, dementia, and diabetes.
- They could reduce inflammation and mitigate arthritis symptoms.
Feeding Your Mind: The Cognitive Boost from Seafood
Similarly, your brain health is as important as physical fitness, and seafood plays a pivotal role here. People who consume more fish tend to experience slower rates of cognitive decline. Additionally, eating fish weekly has been associated with more gray matter in brain areas linked to memory and emotion. Depression, a widespread issue, has also been shown to respond positively to regular fish consumption. Eating fish helps you heart, omega 3s can improve mood and even enhance the effectiveness of antidepressant medications.
From Infancy to Old Age: Seafood’s Lifelong Perks
For pregnant and breastfeeding women, omega-3s are recommended not just for their health but for the proper cognitive development of their children. As we age, omega-3s may help prevent mental decline and diseases like Alzheimer’s.
What Is Rich In Seafood?
Which seafood should you cast your net for? Salmon, specifically wild-caught, along with sardines, rainbow trout, and herring, top the list of healthiest choices. These selections are not only abundant in omega-3s but are also lower in mercury, making them safer and more sustainable options.
Which Seafood Is Healthiest?
Some of the healthiest seafood choices include wild-caught salmon, sardines, rainbow trout, herring, and oysters. When it comes to packing a protein punch, fresh tuna leads the list, offering a whopping 30.7 grams of protein per 100-gram serving.
What Seafood Is Highest In Protein?
When it comes to highest protein seafood, not all seafood is created equal. Tuna, for instance, is the heavyweight champion, offering about 30.7 grams of protein per 100 grams – making it the highest protein provider among its peers. Versatile in preparation, it can be seared, baked, or enjoyed raw in sushi and sashimi.
Following A Healthy Diet: Impact of SeafoodÂ
Regularly consuming fish has been linked to a reduced risk of heart attacks, strokes, and death from heart disease. Studies show that people who eat fish frequently can have a 15% lower risk of heart disease. Fatty fish are especially beneficial due to their high omega-3 content and fat-soluble nutrients like vitamin D, which are vital for healthy bones and immune function.
Promoting A Healthy Heart and Brain
Incorporating seafood into your diet has been linked to numerous health benefits, including a lower risk of heart-related issues and a healthier brain. Eating fish regularly is associated with slower mental decline, improved memory, and emotional regulation. Additionally, it can have a protective effect against depression and may enhance the effectiveness of antidepressant medications.
Benefits Of Omega-3 Fatty Acids
Omega 3 EPA and DHA are like the multi-purpose cure of heart and mental health—they have various roles aside from seafood high protein:
- They have been shown to lower the risk of heart disease, heart attack, and stroke.
- They support cognitive function and may help reduce the risk of depression and other mental health conditions.
- They are anti-inflammatory, potentially reducing the risk of arthritis and chronic diseases spurred by inflammation.
The Takeaway
Seafood is more than just tasty—it’s a nutrient goldmine that supports a healthy heart, a sharp mind, and overall vitality. By incorporating a variety of seafood into your diet, you’re not just indulging in delicious flavors; you’re also making a choice that reverberates with positive impacts throughout your body.
Remember to choose low-mercury fish for the safest consumption, which is especially important for pregnant women who should limit their intake to 12 ounces per week. With seafood on your side, you’re well on your way to a healthier, happier you.