Updated: 10/5/23
Healthy living doesn’t need to be hard – You can improve your health and wellbeing while also helping the environment! Seafood is an excellent solution for a healthy diet. Not only is it rich in essential nutrients, including protein and omega-3 fatty acids, but it’s also an environmentally sustainable option since many species of seafood are both renewable and biodegradable. Seafood is a popular dietary component, but environmental changes may impact this source. The ocean is one of the most damaged areas from climate change and a significant number of species face extinction from habitat loss and overfishing. In this blog post we explore the possibilities of different types of seafood that you should consider adding to your meals, how those options benefit both yourself as well as mother nature. So keep reading if you want to incorporate delicious, nutritious and sustainable seafood dishes into your lifestyle today!
Is Seafood Healthy for You?
Seafood is considered an essential part of a healthy daily diet. According to the United Nations Food and Agriculture Organization (FAO), seafood supplies about 20 percent of daily lean protein requirements. Seafood may also cost less than other protein sources like pork and beef and it may be more efficient financially. Its nutritional benefits help maintain a fit and healthy body and deliver daily essential nutrients, including omega-3, cholesterol and lean protein.
Omega-3
Found in sources like salmon and mackerel, omega-3 helps to sustain vision. In some cases, the compound may also reduce inflammation to heal wounds or injuries and also boost brain function. A daily dose of omega-3 enhances a patient’s ability to learn and retain information, according to research. It is abundant in cold-water fatty fish, such as tuna, herring and sardines. It is also present in nuts and seeds, plant oils and some fortified foods—yogurt, juices, soy beverages and infant formulas.
Healthy Cholesterol
High-density lipids (HDL) from fish like salmon may prevent plaque buildup, protect the arteries and also reduce the risk of heart disease. Low-density lipids (LDL) come from high fat protein sources like bacon, chicken skin and processed snacks. They remain in the bloodstream because the body does not absorb them, which might cause blockage in the arteries and capillaries. HDL from seafood may help break down LDL that accumulates in the body and encourage better blood flow.
Lean Protein
Protein can help protect the muscles from damage, especially after exercise or an injury. Without adequate protein, the muscles weaken and tear and it makes it harder to repair themselves. Protein deficiency may result in difficulties recovering from exercise or injury. It can also increase the severity of infections and increase the risk of bone fractures. Protein and vitamin D deficiency increases the risk for conditions like osteoporosis.
Therefore, protein is essential for mobility and muscle health. However, not all proteins are ideal for health. Some protein has heavy lipid content, which can cause further problems. Seafood contains a healthy amount of protein without a heavy fat content.
Rich in Nutrients
Seafood is nutrient-rich and can provide numerous essential vitamins and minerals for the body. Fish, in particular, is rich in omega-3 fatty acids, which are essential for brain function and heart health. Additionally, seafood is a great source of protein which is excellent for building and repairing muscles.
Heart Health
Seafood can help reduce the risk of heart disease. Eating fish, especially oily fish, can help lower blood pressure and decrease bad cholesterol levels in the body. Studies have proven that eating seafood twice a week can significantly reduce the risk of heart disease.
Mental Health
Omega-3 fatty acids found in seafood can also contribute to better brain function, mood, and mental health. These fatty acids can help reduce depression, anxiety, and stress. Eating seafood on a regular basis can help increase the levels of these fatty acids and promote better mental health.
Brain Health and Cognitive Function
Do you want to improve your memory, concentration, and overall brain health? Then you should definitely consider eating more seafood. Studies have shown that omega-3 fatty acids, which are abundant in most seafood, can promote healthy brain function, preserve cognitive function, and slow down age-related cognitive decline. Additionally, seafood is rich in iodine, a mineral that’s essential for healthy brain development and function.
Weight Loss
For individuals who are trying to lose weight, seafood is an excellent option. It is low in calories, has high protein content, and contains healthy fats that can help kickstart your metabolism. Eating seafood can lead to feeling fuller for longer periods, making it an excellent option for those who are trying to control their appetite.
Boosts Immunity
Seafood is known for boosting the immune system. It’s packed with vitamins such as A, B, and D, that support the immune system and help to fight off infections and diseases. Moreover, seafood is also rich in selenium and zinc, which helps in the growth and repair of cells and tissues.
Protects Against Disease
The nutrients in seafood may also help protect against a range of health problems. For example, omega-3 fatty acids have been shown to reduce inflammation and may help prevent or reduce symptoms of conditions like rheumatoid arthritis, Crohn’s disease, and certain types of cancer.
Seafood is Delicious and Versatile
Finally, let’s not forget that seafood is absolutely delicious and versatile! From grilled salmon to shrimp scampi, lobster bisque, crab cakes, and tuna salad, there are countless ways to prepare and enjoy seafood. Moreover, seafood can be cooked relatively quickly, making it a convenient choice for busy weeknights or meal prep.
What Healthy Fish to Eat
Seafood is a delicious and versatile food that can be enjoyed in a variety of ways. Whether it’s a succulent shrimp cocktail, a rich salmon fillet, or a tasty tuna salad, seafood can be a healthy addition to your diet. In fact, eating seafood is one of the best things you can do for your health.
Salmon
Salmon is a fatty fish that is rich in omega-3 fatty acids, which play an essential role in promoting heart health. Omega-3 helps reduce inflammation, lower blood pressure, and prevent the build-up of plaque in the arteries. Salmon also contains high levels of vitamin D, which aids in the absorption of calcium and promotes strong bones and teeth. One of the most versatile seafood, salmon can be prepared using a wide range of cooking methods, including grilling, baking, and sautéing.
Sardines
If you are looking to add more nutrients to your diet, sardines are a go-to seafood. Sardines are an excellent source of protein, vitamin B12, and vitamin D. They are also rich in calcium, phosphorus, and omega-3 fatty acids. Sardines are perfect for salads, sandwich spreads, and pasta dishes.
Tuna
Tuna is another fatty fish that is rich in omega-3 fatty acids, protein, and B vitamins. It also contains high levels of selenium, a mineral that helps protect against cancer and other chronic diseases. Tuna is a popular choice for sushi but can also be enjoyed grilled, pan-fried, or canned. If you are buying canned tuna, choose the one that is packed in water as opposed to oil to avoid unwanted fat.
Mussels
Mussels are a type of shellfish that is high in protein, vitamins, and minerals. They are an excellent source of iron, which promotes healthy blood circulation, as well as B12 and zinc. Mussels also have very low levels of mercury, making them a safer seafood option for people who are concerned about mercury contamination. Mussels are often steamed and served with garlic or white wine sauces.
Cod
Cod is a lean white fish that is low in calories, making it an excellent choice for people who are trying to lose weight. It is also rich in protein, vitamin B12, and omega-3 fatty acids. Cod can be prepared in a variety of ways, such as pan-fried, poached, or roasted. It is also a popular ingredient in fish stews and chowders.
Pompano
Pompano attracts the eye with its shiny, edible skin. Unlike other fish, the scales do not need to be removed, so it is safe to eat it whole. It looks round from the side, but pompano is known for its flat body.
Its skeletal structure makes it easier to devour. Its meat is usually white with a moderate fat content, mostly monounsaturated and polyunsaturated. With large amounts of B-vitamins, pompano can enhance metabolism and supply boosts of riboflavin, niacin and thiamine to regulate bodily functions. The fish also enhance cognitive health and brain development.
Arctic Char
Experts usually praise salmon as one of the best fish for people to eat because it’s packed with nutrients. However, salmon can be costly. To rectify, sustainable fishermen have discovered a substitute: arctic char. Arctic char has the same pink flesh but with a more delicate texture and a milder flavor.
It offers omega-3 fatty acids that may help lower the risk for heart disease. Research also shows that the acids are essential in improving brain function and development in infants. Omega-3 fatty acids can boost cognitive health and also help maintain it. Healthy brain function may help decrease the risk for Alzheimer’s disease and other forms of dementia.
Arctic char delivers high-quality protein nutrients. It is saturated with fats, which makes it a healthier source of protein. It also slows down muscular degeneration and improves muscle regeneration after workouts and injuries.
Carp
The largest member of the minnow family is the carp. It grows up to 30 inches and weighs about 60 pounds. Carps have bronze-silver skin and large scales that can make it a little challenging to eat. However, it is a very common type of fish in the human diet. It promotes heart health because it is filled with omega-3 fatty acids and the unsaturated compounds in the meat improve cardiac function. Some studies suggest that it may also have the power to reduce the risk of heart attacks. It has an ideal fat to protein ratio and its lipid content is lower than lean beef.
Mackerel
Mackerel belongs to the Scombridae family and it is related to tuna. It mostly lives in deep waters like the Atlantic and Pacific Oceans. On average, it can grow up to 16 inches long and weigh up to 2.2 pounds and miniature scales cover its blue-green and silver body. It has a cylindrical shape, but it is slender and meaty. Mackerel makes a delectable source of food. Like most fish, mackerel also has omega-3 fatty acids, which help increase blood flow. Mackerel provides vitamin B12, which decreases the risk of anemia and nervous system damage.
Shellfish
Shellfish in general are quite impressive. They can be fried, steamed and boiled. However, they also contain large amounts of allergens and food allergies to shellfish are very common. They are rich in lean protein, healthy fats and micronutrients. They can help improve and maintain brain function and heart health, thanks to its vitamin B12 and omega-3 content.
Selenium is a lesser-known essential nutrient for humans and it is also present in shellfish. It is a crucial factor for reproductive health, thyroid hormone metabolism, preventing infection and DNA synthesis.
Healthy Fish for Weight Loss
If you’re looking to lose weight, it’s important to choose healthy foods. Including fish in your diet can be a great way to add essential nutrients, high-quality protein, and healthy fats. The five fish varieties mentioned, including salmon, mackerel, tuna, trout, and cod, are all excellent options for weight loss. They’re low in fat, high in protein, and provide essential nutrients. However, it’s important to keep in mind that choosing the right type of fish is just one aspect of a healthy diet. Incorporate other healthy foods and physical activity to achieve the best results in your weight loss journey.
Sustainable Fishing
Sustainable fishing refers to the practice of catching fish in a way that minimizes harm to the environment and ensures the long-term viability of fish stocks. It involves using fishing methods that do not damage the ocean floor, target specific species, or result in high levels of bycatch. Sustainable fishing also involves maintaining the health and diversity of fish populations, ensuring that they can continue to reproduce and thrive over time.
Bait Traps
Most of the time, these snares are made from steel wires linked together for large hauls. Fishermen put bait, like worms and minnow shrimp, into each trap with buoys or float tags. Typically fishermen use this practice to catch shellfish such as crabs and other crustaceans. Some states in the U.S. require a license to use this method. State laws also limit the size of the catch and it changes over time.
On-Bottom Culture
The on-bottom culture method is often designed to catch mussels and oysters. Fishermen spread oyster shells on the bottom of the ocean floor so that the shells do not get lost or buried. Then the fishermen transfer the oysters to the beach so they can grow. They collect the oysters once they reach the desirable market size.
Since the farmers farm on a state-governed territory, there is often a lease from the state to prove ownership. The lease grants permission to farm the oysters and create a natural oyster reef in the area. This method often lowers production costs because it utilizes natural ocean water and does not need a column to prosper. Still, farmers can properly care for their crops as any other aquaculture.
Hanging Culture
Similar to the bottom culture, hanging culture is for catching shelled marine life. Farmers hang the mussels and oysters inside dredgers on a stake or rod. The crustaceans rise and fall with the tide and this technique promotes better and faster growth. It prolongs the mollusks’ feeding time. However, it also brings greater costs.
Land-Based Fish Farming
By building an enclosed farming system, farmers have a better chance of keeping contamination, if any, in one area. There is also a smaller risk of interfering with other ecosystems. As fish grow, farmers transfer them from one chamber to another to accommodate their needs as they increase in size. Aside from saving more ecosystems, sustainable fishing also provides nutrient-filled food sources for humans .
How to Identify Sustainable Seafood
One of the easiest ways to support sustainable fishing is to look for seafood that has been certified by an independent organization like the Marine Stewardship Council (MSC) or the Aquaculture Stewardship Council (ASC). These organizations set strict standards for fishing and farming practices, and only seafood that meets these standards can display their logos. You can also check for sustainability information on product labels and menus. If you are not sure about the sustainability of a particular seafood product, ask questions of the staff and look for resources from reputable organizations.
Fish Oil Supplements
Seafood is a great source of nutrients, including protein, vitamins, minerals and fatty acids. Consuming an adequate amount of these minerals can help promote good health and possibly reduce a patient’s risk of disease. Supplements are also a good way to get these nutrients, especially fish oil supplements. They can help patients increase their vitamin intake on a consistent basis. However, they are not a cure for any medical condition. It is important to consult a physician before starting a supplement regimen.
Omega-3-6-9
Fatty acids make up the fat content in food and the natural fat in the human body. Omega-3, omega-6 and omega-9 are three main types. The fatty acids contain alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega 3-6-9 is a great way to benefit cardiovascular health and possibly reduce the risk for heart disease, stroke and heart attacks. It also helps with brain development and mental health, potentially helping patients manage bipolar disorder and depression. It may also help reduce inflammation in disorders like arthritis. Omega 3-6-9 softgels are a great way to get all of these nutrients in a consistent dosage. The recommended dosage is three softgels once or twice a day, with a doctor’s approval.
Fish Oil
Fish oil contains healthy fats, specifically DHA and EPA, which are very important for health. This supplement can boost mental and physical health. Research claims that it may help fight depression and fatigue. Fish oil may also help heal skin conditions like acne, psoriasis and skin cancer. It may also help balance cholesterol and prevent blood clots. The recommended dosage for fish oil supplements is one to two softgels two to three times per day, unless a doctor advises a different dosage.
Green-lipped Mussels
Green-lipped mussels, also known as perna canaliculus, are shellfish typically found in New Zealand. They are known to be a rich source of omega-3 fatty acids, amino acids, minerals, and vitamins, making them a natural source of anti-inflammatory and immune-boosting properties. Green-lipped mussel capsules are a dietary supplement sourced from these mussels.
Hydrolyzed Collagen (Fish) Capsules
Fish collagen is a premium source of collagen and is easily absorbed and utilized by the body. The benefits of hydrolyzed collagen (fish) capsules include: glowing skin, stronger joints, enhanced athletic performance, and support for healthy bones. Hydrolyzed collagen capsules are a great choice for anyone looking to support their overall wellness. However, it may be especially beneficial for those experiencing joint pain or stiffness, athletes, and people over the age of 30 who may experience a decline in collagen production.
They can be easily incorporated into your daily routine. Simply take 2-3 capsules per day with water, preferably on an empty stomach. For best results, take collagen supplements consistently for at least 4-6 weeks. They are generally considered safe with few side effects. However, some people may experience mild digestive issues such as bloating or upset stomach. It is also important to note that collagen supplements are not regulated by the Food and Drug Administration (FDA), so it’s important to purchase from a reputable source such as Bulksupplements.com.
Krill Oil
Krill is a small crustacean similar to shrimp that lives in the Antarctic Ocean. Like other fish supplements, krill oil benefits heart and immune health with its omega-3 fatty acid content. It may also help balance cholesterol and manage high blood pressure. It may also support the joints and relieve bone and joint pain, osteoarthritis and rheumatoid arthritis. The recommended dosage for krill oil supplements is two softgels one to three times a day, after consulting a physician.
Salmon Oil
Salmon oil is a popular supplement that has been shown to improve heart health, reduce inflammation, and support brain function. The omega-3 fatty acids in salmon oil can help improve immune function by reducing inflammation and promoting healthy cell function. Salmon oil may also have a positive impact on mental health, particularly in reducing symptoms of depression and anxiety. Try Salmon oil soft gels as they are an excellent way to support overall health and wellbeing.
The Bottom Line
The ocean is home to a vast marine life and researchers have not even explored all of it. Seafood provides a tremendous amount of nutrients, vitamins and minerals that are essential to the human body. It contains healthy fats, lean protein and healthy cholesterol that can boost brain function and heart health.
In addition to preserving our natural resources, sustainable fishing practices can have numerous benefits for fishermen, seafood retailers, and consumers. By promoting sustainable practices, we can ensure that the seafood we eat is healthier and safer, while also providing economic stability and security for coastal communities that depend on fishing. Additionally, supporting sustainable fishing fosters positive relationships between consumers and the seafood industry, helping to create a culture of mutual respect and collaboration.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease
