Why You Should Include Fish in Your Diet
Taking fish oil supplements has become a popular trend. However, if you want the full benefits of fish oil, medical experts recommend adding more seafood into your diet. Fish and shellfish are loaded with essential nutrients like high-quality lean protein, vitamin D, and vitamin B12, along with omega fatty acids. As you get older, few habits can improve your health more than eating at least two servings of seafood a week.
There have been numerous studies on the impact of eating seafood. Based on these studies, there are over 12 health benefits of eating fish, including lowered risk of heart attack, stroke, & cognitive function such as dementia and Alzheimer’s.
While researchers attribute many of the benefits of eating a seafood-rich diet to omega-3 fatty acids, taking fish oil supplements alone has not proven as effective. It may be that the full health benefits come from the combination of omega-3 fatty acids with other essential nutrients in fish, such as iodine, selenium, zinc, vitamin B12, and vitamin D.
What are the healthiest fish to eat?
The American Heart Association recommends fish that are high in omega-3 fatty acids. Their list includes:
Salmon
A well-cooked salmon filet practically melts in your mouth. There are many benefits to eating salmon besides its delicious flavor. It has the highest content of omega-3 fatty acids. It is also an excellent source of calcium, iron, selenium, vitamin A, vitamin D, and B vitamins.
Mackerel
Mackerel tastes like a cross between tuna and salmon. It’s a rich source of omega-3 fatty acids, selenium, and vitamin B12.
Trout
Trout is a mild white fish that tastes divine with a citrus sauce or marinade. It is a wonderful source of omega-3 fatty acids, niacin, potassium, vitamin B12, and potassium.
Tuna
Tuna is one of the most popular fish in America because of its versatility. It’s also an excellent source of omega-3 fatty acids, vitamin B6, iron, vitamin B12, and magnesium.
Sardines
These salty little fish taste delicious on toast or tossed in pasta. They are full of nutrients, including omega-3 fatty acids, vitamin D, selenium, vitamins B2 and B12.
What are the healthiest shellfish to eat?
Fish aren’t the only seafood that are good for your health. Eating a serving of shellfish once a week is as beneficial as any other fish. These are the top three shellfish to include in your diet.
Oysters
Oysters can be a tasty appetizer, snack, or meal. Along with being a good source of omega-3 fatty acids, oysters are the highest dietary source of zinc. They also contain a healthy dose of copper and vitamin B12.
Shrimp
Shrimp is one of the most beloved and versatile shellfish. These small shellfish are packed with nutrients: omega-3 fatty acids, zinc, niacin, vitamin E, vitamin B6, selenium, and vitamin B12.
Crab
The slightly sweet, buttery flavor of crab tastes lovely on its own or tossed in a creamy sauce. In addition, crabmeat is filled with essential nutrients like omega-3 fatty acids, selenium, vitamins B12 & C.
None of us can turn back the clock, but we can incorporate healthy foods, like fish and shellfish, into our diet that help us look and feel younger. You can find the best selection of fresh seafood on the east coast at City Fish Market.