Why we should eat Seafood





The next set of menus you will find here starting next week will be for seafood lovers - something we should all strive to be.  I have already given you several delicious recipes for preparing seafood ( check out Recipes above ) and in the next couple of weeks I will be giving you some more, so hopefully everyone will be able to find one or two that really appeal to them.

Seafood is one of the healthiest sources of protein that you can eat.  When scientists compare diets around the world, the healthiest of them have one thing in common - lots of seafood.  For instance, the people of Iceland have one of the world's highest per capita consumption of seafood, and they also have one of the longest life expectancies of any nation.  


What makes seafood so good for you is that it's first of all a very lean protein option with very little saturated fat, so if you are trying to loose weight eating lots of seafood is a great way to go.  

Also the fat it does contain is mostly good for you omega 3 fatty acids, polyunsaturated fats that have been shown to protect against heart disease and some forms of cancer, to reduce blood pressure, and to help control inflammation.  Eating seafood helps protect against heart disease and can even help prevent cancer.

Not only is it very rich in omega 3s, it also contains some of the very essential minerals like iron, calcium, selenium and phosphorus and vitamins A,B and D.  Selenium, which is very necessary for building tissues, hair, nails etc., is best obtained from animal proteins and among these seafood is one of the best.  This makes it a great substitute for people who prefer not to add meat to their diet.

Here are a few examples of the most commonly found seafood in my area and their nutritional values.


Salmon

The most recommended seafood is salmon.  You should always buy wild salmon only since those raised in fish farms are fed things you don't want to be eating . They also endanger our wild sources, and now they are even talking about introducing genetically modified salmon into salmon farms which will be even more harmful. To read more about this go here.

Nutrients in
Salmon
4.00 oz-wt (113.40 grams)
Nutrient%Daily Value


vitamin D264.7%

vitamin B12109.6%

tryptophan109.3%

protein61.9%

omega-3 fats61.2%

selenium61.2%

vitamin B337.8%

phosphorus31.2%

Calories (244)13%

www.whfoods.com


Shrimp

Another common seafood is Shrimps. These are a nutritional powerhouse supplying many nutrients and very few calories.

Nutrients in
Shrimp
4.00 oz-wt (113.40 grams)
Nutrient%Daily Value

tryptophan103.1%

selenium64.1%

protein47.4%

vitamin B1228.1%

choline21.5%

iron19.4%

phosphorus15.5%

omega-3 fats15.4%

vitamin B314.7%

zinc11.8%

copper11%

magnesium9.6%

Calories (112)6%

www.whfoods.com


Scallops

Scallops are another popular seafood which also have great nutritional value. 

Nutrients in
Scallops
4.00 oz-wt (113.40 grams)
Nutrient%Daily Value

protein52.6%

selenium45.2%

phosphorus38.3%

vitamin B1224.5%

zinc22.6%

choline21.6%

iron18.8%

omega-3 fats17%

copper17%

magnesium15.5%

potassium15.4%

calcium13%

Calories (127)7%

www.whfoods.com


Halibut

Among the different species of fish, halibut is one of the most enjoyed and also one of the healthiest.  These huge fish are also a huge powerhouse of nutrition.


Nutrients in
Halibut
4.00 oz-wt (113.40 grams)
Nutrient%Daily Value

tryptophan106.2%

selenium75.8%

protein60.5%

vitamin B340.4%

phosphorus32.3%

magnesium30.3%

omega-3 fats25.8%

vitamin B1225.8%

vitamin B622.5%

potassium18.6%

Calories (158)8%

www.whfoods.com


Tuna

Yet another huge fish and a long popular standby for sandwich fillings, tuna is also a very healthy choice. Fresh tuna is especially delicious and tastes completely different from the canned version.


Nutrients in
Tuna
4.00 oz-wt (113.40 grams)
Nutrient%Daily Value

tryptophan118.7%

selenium75.8%

protein67.9%

vitamin B367.7%

vitamin B659%

vitamin B137.9%

phosphorus27.7%

potassium18.4%

magnesium18.1%

omega-3 fats13.7%

Calories (157)8%

www.whfoods.co



Sardines

On the other side of the scale size-wise, sardines also pack a nutritional punch.  SInce this fish especially promotes bone health, it is worth adding to your menus.


Nutrients in
Sardines
3.20 oz-wt (90.72 grams)
Nutrient%Daily Value

vitamin B12135.1%

tryptophan78.1%

selenium68.3%

omega-3 fats55.8%

protein44.6%

phosphorus44.4%

vitamin D43.7%

calcium34.6%

vitamin B323.8%

choline16%

Calories (188)10%

www.whfoods.co

As you can see by these charts, the calories are all minimal.  We don't count calories when eating Paleo but we do know that calories nevertheless do count, so eating a lot of seafood can be very beneficial for weight loss as well as for your health.


For more detailed information on all the health benefits of each of these seafoods, as well as many others, check The World's healthiest Foods.

Many people are afraid to eat seafood because of the highly publicized pollution problems.  The truth is that many of these are non-issues.  Mercury, for instance, though found in many fish, is not the problem it's made out to be.  This is because mercury binds with selenium (which is also found in fish) preventing any damage.  The only fish where this is a concern are fish that contain more mercury than selenium such as Marlin and Swordfish.

The other concerns people have are about PCBs and Dioxins.  Again, studies have shown that there are actually more of these present in beef, chicken and pork than there are in fish and seafood.

And just taking fish oil supplements is not  the answer either because just as in fruits and vegetables, there are many nutrients in seafood that are not present in supplements.

To get the best benefits from seafood, eat it at least 2 to 3 times a week, and make fatty cold water fish (such as salmon, mackerel, oysters and mussels) a frequent choice.  




 “Life isn't about finding yourself.  Life is about creating yourself.”   - George Bernard Shaw




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