The Benefits of Eating Fish and Seafood
The journey to improving health and wellness may seem difficult and overwhelming. But, it doesn’t have to be. Remember the old saying; you are what you eat? Science has long confirmed that it’s not just a proverbial saying but a fact. Improving your diet is the simplest way to improve your health and wellness and reduce your risk of developing various chronic diseases.
There are plenty of ways to improve your diet. Incorporating fish and seafood is one of the best ones.
Why Include Fish and Seafood in Your Diet?
There are plenty of great reasons to consume seafood. But, let’s start with the top four to convince you to bring it to your table at least twice a week:
Fish is a Great Source of Omega-3
Omega-3 fatty acids play a vital role in maintaining a healthy heart, brain, and immune system. They also function as an energy source and are an integral part of cell membranes. Simply put, omega-3s are essential fatty acids. However, our bodies cannot make them. Therefore, we must get them from the food we eat.
While many types of seafood contain omega-3, they are particularly found in abundance in fatty fish, like salmon, sardines, cod, lake trout, and herring.
Omega-3 fatty acids help lower blood pressure and elevated triglyceride levels, prevent inflammation, and help with abnormal heart rhythm. All these factors reduce your risk for heart attack, stroke, and sudden death. Omega-3s also play a great role in maintaining healthy brain function, improving eyesight, and reducing the risk of arthritis.
It’s a Great Dietary Source of Vitamin D
Vitamin D was designated as the “nutrient of public health concern” by the 2020 Dietary Guidelines Advisory Committee because Americans are not getting enough of this essential vitamin. Research tells that 94% of Americans do not meet the estimated average requirement (EAR) for vitamin D whereas about 42% have vitamin D deficiency.
There are only a few natural food sources of vitamin D, and seafood is the best of them. Oily fish, like salmon and mackerel, provide the highest amount of vitamin D. A 4-ounce serving of cooked salmon is enough to fulfill the daily recommended amount of vitamin D.
It’s Great for Skin and Hair
If you have been struggling to achieve or maintain healthy skin and hair, including seafood in your diet can help. The nutrients found in seafood can help with skin issues, like acne and dry, dehydrated skin. It also helps improve skin elasticity, strengthen hair and give them a gorgeous natural shine.
How Much Seafood Should You Eat?
The Dietary Guidelines for Americans 2015-2020 recommend consuming at least 8 ounces of seafood every week as part of a 2,000 calorie healthy diet. However, pregnant and breastfeeding women should incorporate 8 to 12 ounces of a variety of low-mercury seafood into their diet per week.
The Final Word
Seafood is not only healthy and nutrient-rich; they also come in a wide variety and flavor. Amp up and diversify your meals with a variety of seafood to eat your way to health.