Our regular diets lack many of the essential nutrients that our bodies need to fight diseases, maintain an average weight, and age well. That’s why, in the US, there has been a significant rise in diet-related diseases and conditions, such as cardiovascular disease, diabetes, and obesity. A straightforward way to improve your health is to eat a diet that is rich in essential nutrients. Getting these nutrients from food is more effective than taking multivitamins and supplements, according to health experts.
Regularly eating seafood at least once a week can help you get the nourishment that your body requires. Whether you prefer saltwater and freshwater fish to marine shellfish, seafood is a beloved specialty. Besides being delicious, they are nutrient-rich, serve as a good source of protein, vitamins, and minerals, are rich in omega-3, and helps reduce common diseases.
So as you begin on yet another crawfish boil or fish fry, know that the seafood you’re devouring will bring you many benefits! The many health benefits of eating seafood often make us feel even better about putting it on the dinner menu. Be sure to look for some fast and easy seafood recipes at the end of this article!
Nutrients
Seafood provides essential nutrients. However, this depends on which type of seafood you consume. Seafood is known for being a natural source of vitamins and minerals. Some fish, such as salmon, are rich in vitamin A, which helps protect vision and boosts the immune and reproductive system’s capabilities. Another vitamin found in some seafood is vitamin D, which promotes healthy bone growth, and calcium absorption and encourages your immune system and cell growth.
A diet rich in seafood is especially beneficial for children while developing from their fetal stage through childhood. Omega-3 fatty acids and selenium are essential nutrients that pregnant women and growing children receive from seafood. Omega-3 helps in the evolution of the central nervous system, improves immunity, and reduces the risk of asthma in specific allergies and diabetes.
Selenium, which is an antioxidant found in fish, also boosts the immune system. Eating a 6 oz serving of omega-3-rich fish once or twice a week is recommended for pregnant and nursing mothers and children. However, expectant mothers and young children need to avoid eating raw or uncooked fish (such as sushi) that may contain microorganisms and fish that may have high levels of mercury, which blocks brain function and growth. The best way to accomplish this is to avoid fish such as tuna, mackerel, swordfish, northern pike, tilefish, and shark.
Eye Sight
I would consider eyesight to be the most important of our five senses, yet not many know how to preserve it. Our eyes are working at all times, and we need to prevent it from various diseases. People are constantly using their laptops or staring at their smartphones, and the results can impact our vision. The leading cause of vision impairment as we age is macular degeneration. Studies find that regularly consuming fish has decreased the risk of developing macular degeneration and neovascular macular degeneration.
Eating oil-rich fish can help to keep the eyes bright and healthy. Most people assume that eyesight only starts to decline as we age. Dimming of the vision can happen at any age, and it is not an inevitable part of old age. The omega-3 in seafood doesn’t just help developing kids’ eyesight, and they also help vision in adults.
Eating fish can protect our eyes from dry eye syndrome, which is an irritating condition (literally) because your eyes do not produce enough fluid. Dry eye syndrome can result in itchy red eyes and can be painful sometimes. The inflammation may irritate the eye and would occasionally contribute to blurry vision. However, you must eat fish or fish oil to reduce the soreness caused by a dry eye. It can even prevent that blurry vision episode.
Fun fact: Eating shell and finfish can also boost your night vision.
Joint Pain
At all stages of our lives, the necessary nutrients in seafood benefit us in one way or another. The anti-inflammatory effects of seafood can be particularly beneficial to people who suffer from an autoimmune disease. Autoimmune diseases cause the immune system to crash and attack healthy body tissues. Chronic pain from inflammation is a known symptom. Eating seafood frequently can help to manage inflammation and joint pain. It has also been known to ease the symptoms of arthritis.
Studies show that omega-3 may ease tender joints and reduce morning stiffness in patients with rheumatoid arthritis. Researchers credit these benefits to the combination of vitamin D and omega-3 fatty acids, both of which have anti-inflammatory and pain-relieving effects.
Through several studies, these fatty acids have been linked to reducing the pain and inflammation for patients who have lupus, osteoarthritis, rheumatoid arthritis, and inflammatory bowel disease. Though an omega-3 rich diet does not seem to slow the progression of autoimmune disorders, it can reduce your discomfort.
Depression
Depression is an extreme mental disorder that is one of the most significant health issues around the world. According to the World Health Organization, it affects the quality of life of about 350 million people who suffer from different physical and psychological symptoms. Several types of research have shown that eating fish on a regular basis can help improve these depression symptoms or increase the effectiveness of prescribed antidepressants, along with the potential to treat depression altogether.
The antidepressant advantage of eating seafood is attributed to the omega-3 fatty acids in fish. Studies on the effects of omega-3 have noted that consuming this fatty acid may also protect against postpartum depression. Eating seafood is not a sure-fire cure for depression or bipolar, but it may help to increase the effectiveness of your treatment.
A clinical study found that patients who took fish oil supplements over four months experienced fewer mood swings and relapses for bipolar disorder patients. The bottom line is that consuming more seafood can help you have a more positive outlook on life!
Healthy Heart
Close to half of the adult population in the Us suffers from heart disease, and heart attacks and strokes are leading causes of premature death worldwide. More extensive studies have found that people who regularly eat fish lower the risk of a stroke or heart attack. Studies show that the omega-3 fatty acids in fish play a huge role in decreasing the risk of a stroke or heart attack and can cut down the risk of developing heart disease.
While seafood is healthy enough to be short on saturated fats and high in protein, its most significant health benefit lies in its abundant source of omega-3 fatty acids. While several studies have been conducted on the benefits of omega-3 fatty acids, they are most notably known for their usefulness in heart health. They can significantly reduce the risk of cardiovascular events occurring, such as arrhythmias, strokes, and heart attacks.
Though many prefer to acquire their omega-3 fatty acids with capsules, scientists and doctors choose the consumption of actual seafood. Your best bet for omega-3 fatty acids is found in salmon, mackerel, sardines, herring, albacore tuna, and lake trout.
Skin
Around our mid-twenties, our skin starts to produce less collagen. Thanks to this, wrinkles, fine lines, and dark spots begin to show on our faces and bodies. If you’ve taken down all the calendars and tried stopping the clocks, you know this method of controlling time doesn’t work! No matter how many beauty products you put on, your diet impacts your skin. But in the wintertime, we can use some extra help!
Instead of creams, we recommend aging beautifully by slowing down the process of collagen loss and preserving current collagen levels. Much of how our skin functions come from our body’s production of hormones and proteins. So why seafood? By adding seafood to your diet, you can fuel the largest organ in your body, your skin, with beneficial nutrients like omega-3s, B vitamins, and amino acids. Fish have an ample supply of amino acids that act as building blocks for our existing collagen levels.
Eating seafood helps contain moisture in the skin. Your skin’s natural glow is affected more by what you eat than what you apply to it. The omega-3 in seafood protects your skin against UV rays, and recent research suggests fish oil can help reduce acne.
Vitamin D
Vitamin D is such an essential vitamin that it deserves its own page. Our bodies need vitamin D to soak up and keep healthy calcium levels, manage cell growth, and promote neuromuscular function. It also reduces pain and inflammation. Unfortunately, more than half of the US population suffers from vitamin D deficiency.
A severe deficiency in vitamin D can lead to osteomalacia and osteoporosis in adults, and rickets in children. Our bodies get this vital nutrient from soaking up ultraviolet rays from the sun, which triggers the fusion of vitamin D to our bodies. This becomes tricky if you live in areas where you barely see the sun for long periods, it can be hard to get enough vitamin D.
In addition to sun exposure, we can get vitamin D through our diet. Some foods have vitamin D added to them during processing. But, some seafood like salmon, trout, and tuna offer natural levels of vitamin D that may be higher than fortified foods, like cereal. So make sure you stock up during the winter months!
Other Benefits
Seafood boosts your metabolism, therefore, reduces the risk of obesity. Depending on how it’s cooked, seafood tends to be a lean source of protein, so it’s nutritionally dense and low in fat. Protein is also satiating, leaving you feeling fuller for longer, which helps you maintain healthy body weight. The omega-3 fatty acids help lower your cholesterol and your blood pressure.
Fish can even reduce the risk of certain types of cancer. People who have a higher consumption of fish have a reduced risk of digestive cancers, such as oral cavity, colon, pharynx, and pancreatic cancer, compared to those who ate lower to no amounts of fish, according to The American Journal of Clinical Nutrition.
Takeaway
In conclusion, omega-3 fatty acids seem to be the answer to all your health needs. In every stage of our lives, the key nutrients in seafood benefit us in one way or another. If you are trying to make changes to your diet to improve your health, eating seafood 1-2 times a week is a great idea!
If you need help picking out the healthiest choice at the fish counter, ask your local seafood experts at the Fish Market! Who doesn’t like having options, right? There is a tremendous variety of seafood to choose from, and while one of the biggest obstacles of eating seafood is “that sea taste,” there are a lot of different and healthy ways to make your meal without that fishy impression.
Keep reading to see some great “fishy” recipes!
Tequila Lime Shrimp Noodles
Ingredients:
- 3 tablespoons of butter
- 1 minced shallot
- 2 minced garlic cloves
- 1/4 cup of tequila
- 1-1/2 teaspoons of grated lime zest
- 2 tablespoons of lime juice
- 1 tablespoon of olive oil
- 1 pound of uncooked shrimp (31-40 per pound), peeled and deveined
- 2 medium spiralized zucchini (about 6 cups)
- 1/2 teaspoon of salt
- 1/4 teaspoon of pepper
- 1/4 cup of minced fresh parsley
- Additional grated lime zest as needed
Directions:
- In a large cast-iron or skillet, heat two tablespoons of butter over medium heat. Add the shallot and garlic. Cook 1-2 minutes. Move it away from the heat and add in the tequila, lime zest, and lime juice. Continue cooking over medium heat until your liquid is almost evaporated, 2-3 minutes.
- Add the olive oil and remaining butter and stir in the shrimp and zucchini. Sprinkle with salt and pepper. While it cooks, keep stirring until your shrimp begin to turn pink, and the zucchini is crisp-tender, 4-5 minutes. Sprinkle with parsley and add some more lime zest.
Pan-Roasted Salmon with Cherry Tomatoes
Ingredients:
- 2 cups cherry tomatoes, halved
- 1 tablespoon olive oil
- 1/4 teaspoon kosher salt
- 1/4 teaspoon pepper
SALMON: - 4 salmon fillets (6 ounces each)
- 1/2 teaspoon kosher salt
- 1/4 teaspoon pepper
- 1 tablespoon olive oil
- 2 garlic cloves, minced
- 3/4 cup reduced-sodium chicken broth
Directions:
- Preheat your oven to 425°. Place the tomatoes in a foil-lined baking pan, and drizzle it with oil. Sprinkle it with salt and pepper. Toss them to coat. Roast until the tomatoes are softened, 10-15 minutes, stirring occasionally.
- Meanwhile, sprinkle your fillets with salt and pepper, and in a large cast-iron skillet, heat the oil over medium-high heat. Add your fillets, and then cook for 3 minutes on each side. Remove from the pan.
- Add in your garlic to the pan and cook for about a minute while stirring. Add the broth, constantly stirring to loosen the browned bits from the pan. Keep cooking until the liquid has decreased by half, 1-2 minutes. Stir in the roasted tomatoes and return the salmon to the pan. Bake until your fish begins to flake easily with a fork, 5-7 minutes.
You may also want to read 10 Things Considered Healthy in the Past That Are Definitely Not.
