A well-balanced diet is crucial for good health and wellbeing. The body needs healthy fats, proteins, fiber, and a wide spectrum of vitamins and minerals to function properly. Different foods deliver different nutrients and their amounts. When it comes to a healthy diet, seafood is a great addition to your menu. In this post, we are going to focus on the 7 healthiest seafood items to eat. You’ll love them all.
The 7 Healthiest Seafood Items You Need in Your Diet
1.Salmon
Salmon happens to be one of the most nutritious foods in the world. This fatty fish is abundant in nutrients such as Omega-3 fatty acids, protein, B-complex vitamins, selenium, potassium, just to name a few. In fact, salmon is probably the best source of much-needed Omega-3 fatty acids EPA and DHA there is. These Omega-3s have outstanding health potential. They can decrease inflammation, lower blood pressure, reduce the risk of cancer, and improve the function of cells that line your arteries.
Besides Omega-3s, vitamins, and minerals, salmon is also abundant in astaxanthin, a powerful antioxidant that gives salmon the reddish pigment. Astaxanthin may decrease the risk of heart disease by reducing the oxidation of LDL or bad cholesterol and increasing the levels of HDL or good cholesterol. Astaxanthin may prevent skin damage and help you look younger.
Therefore, the consumption of salmon protects your heart and lowers the risk of cardiovascular diseases, promotes weight management, supports brain health, and boosts your general health and wellbeing.
Additionally, salmon is versatile and delicious. Make sure to add it to your diet, you’ll love it.
2. Oysters
The briny, flavorful meat of oysters is considered a delicacy around the world. When oysters come to mind we immediately think of their aphrodisiac effects, but they have many other health benefits. For starters, they are incredibly nutritious.
Oysters supply your body with protein, healthy fat, vitamin D, thiamine (vitamin B1), niacin (vitamin B3), vitamin B12, iron, magnesium, phosphorus, zinc, copper, manganese, and selenium.
Basically, oysters are low in calories but rich in all nutrients your body needs to remain healthy. Oysters also contain a powerful antioxidant, 3,5-dihydroxy-4-methoxybenzyl alcohol (DHMBA), which combats oxidative stress and supports liver health. Proper liver function is important for detox. When the liver doesn’t work properly it doesn’t flush out toxins and other compounds the way it is supposed to. That’s why when you’re looking for tips for THC detox and look for niacin flush benefits, you need to keep in mind that foods for liver health are crucial for its potential to eliminate toxins and pathogens.
Since oysters are abundant in vitamin D they are beneficial for bone strength. Their zinc content boosts the immune system and supports testosterone production in men.
3. Shrimp
Shrimp is, for sure, the fastest and easiest of all healthy seafood items to cook. It just takes two minutes per side and your meal is ready. Kids love shrimp, too. In other words, shrimp is a type of healthy seafood that the whole family can enjoy. And plus, they are versatile. You can add shrimp into different meals and the results are always delicious.
Deliciousness aside, but is shrimp healthy? Of course, it is, that’s why it’s on this list. Not only is shrimp low in calories, but it’s also an abundant source of protein, Omega-3 fatty acids, vitamin B12, and minerals such as iron and zinc.
Just like salmon, shrimp contains astaxanthin which neutralizes free radicals to address oxidative stress and prevent the damage it would cause. As seen above, this antioxidant can also alleviate inflammation.
Shrimp may lower the levels of LDL cholesterol and triglycerides and thereby support heart health.
4. Mackerel
Mackerel is a fatty fish, just like salmon, and it’s a wonderful source of Omega-3 fatty acids. As a result, it has anti-inflammatory effects. Consumption of this fish can improve cardiovascular health and brain health. Mackerel is also a great source of vitamin B12, which is essential for the immune and nervous system as well as the production of DNA in humans. What many people don’t know is that mackerel is a complete source of protein, meaning it contains sufficient quantities of all nine essential amino acids. Yet another useful thing to know about mackerel is that it contains low levels of mercury, unlike many other healthy seafood items around. Consumption of mackerel can promote weight loss, fight depression, and strengthen your bones.
5. Herring
The choice of best healthy seafood to add to your diet is truly massive. Next time when you’re wondering what to make for lunch or dinner make sure to choose herring. Herrings are not only good for your heart but beneficial for your brain health and function too. Similarly to other seafood items, herrings are a rich source of vitamin D to support the strength of teeth and bones. Additionally, herring is loaded with EPA (a type of Omega-3 fatty acid) which can reduce inflammation and promote the management of inflammatory conditions such as arthritis and Crohn’s disease. Regular consumption of herring can also support the health of red blood cells and nourishes the nervous system.
6. Cod
Cod is a great choice for people who want to eat more seafood, but don’t like the taste of fish. Atlantic cod, for example, is milky and flaky. It’s low in calories, but abundant in important nutrients such as Omega-3 fatty acids, proteins, vitamins, and minerals. Cod contains lower amounts of mercury than other seafood, but it’s also versatile and you can prepare it in many ways. Consumption of cod can support the immune system, healthy bones, and joints, heart health, brain health, among other things.
7. Sardines
Sardines are probably the most accessible and affordable type of seafood. You can easily find them anywhere and reasons to add them to your diet are numerous. Considering the fact sardines are abundant in calcium, they are ideal for older adults and pregnant women. Plus, they contain other crucial nutrients such as iron, potassium, and magnesium.
Conclusion
As you can see, there are plenty of seafood items to add to your diet. Regular consumption of seafood can support your general health and wellbeing and prevent various health conditions. Plus, they’re delicious.
