Sea food can be considered as a healthy option as it contains essential nutrients such as protein and vitamin D. Incorporating seafood into your diet can offer a variety of health benefits due to the unique nutritional profile of fish and shellfish. Here are eight compelling reasons why you should consider adding seafood to your regular meals:
Rich in Omega-3 Fatty Acids
Seafood, especially fatty fish like salmon, mackerel, and sardines, is an excellent source of omega-3 fatty acids. These essential fats are known for their heart-healthy benefits, including reducing inflammation, improving cholesterol levels, and supporting brain health.
According to WebMD, not only does your body require omega-3 fatty acids to function properly, but they also provide several health benefits, including those for your brain and heart.
Also read: Health Benefits of Omega 3 Fish Oil Capsule
High-Quality Protein
Seafood is a rich source of high-quality protein, essential for muscle growth, repair, and overall body function. Fish and shellfish provide complete proteins containing all the essential amino acids necessary for optimal health.
Heart Health
Regular consumption of seafood is linked with a lower risk of heart disease. The omega-3 fatty acids in fish can help lower blood pressure, reduce triglycerides, and prevent the formation of blood clots, promoting cardiovascular health.
Brain Health and Development
Omega-3 fatty acids, particularly DHA, play an important role in brain development and maintenance. Including seafood in your diet, especially during pregnancy and early childhood, is beneficial for cognitive function.
Vitamins and Minerals
Seafood is a natural source of essential vitamins and minerals, including vitamin D, vitamin B12, iodine, selenium, and zinc. These nutrients play key roles in bone health, immune function, and overall well-being.
Reduced Risk of Chronic Diseases
Regular consumption of fish has been linked to a reduced risk of chronic diseases, including certain cancers, Alzheimer's disease, and age-related macular degeneration, a leading cause of vision loss in older adults.
Weight Management
Seafood is a nutrient-dense and low-calorie protein source. Including fish in your diet can be beneficial for weight management and can help satisfy hunger while providing essential nutrients.
Anti-Inflammatory Properties
However, a 2016 study by American Journal of Clinical Nutrition, shows that DHA may improve immunological function instead. DHA is more effective at lowering inflammation than EPA, but both play a role. Including fish in your diet can contribute to reducing inflammation throughout the body.
When including seafood into your diet, choose a variety of fish to ensure a diverse range of nutrients while also considering sustainability. Select wild-caught, responsibly sourced fish wherever possible to benefit both your health and the health of the seas.
While seafood provides numerous health benefits, those with allergies or other dietary restrictions should speak with a doctor or a competent nutritionist before making significant dietary adjustments. Pregnant women should be aware of mercury levels in specific types of fish and choose low-mercury options.