Seafood is a rich source for a number of nutrients with added health benefits for the body. Here are 11 things that you never knew about seafood.
1. I AM THE OMEGA BABY!
Seafood is high in omega-3 fatty acids, which are categorized as essential fatty acids, meaning the body doesn’t produce its own and has to rely on external sources. Omega-3 is required for healthy human development and can help reduce the risk of heart disease and contribute to brain and vision.
2. MOST SEAFOOD ARE LOW IN CALORIES
Watching that waistline. Seafood maintains a low calorie rate. Fish such as cod and sole contain less than 100 calories per 120g, where even fattier fish such as mackerel and salmon have about 200 calories per serving.
3. A GOOD SOURCE OF PROTEIN
Protein-alicious! A complete protein source, seafood, contains enough of the essential amino acids which our bodies need for growth and repair.
4. LOW IN TOTAL FAT AND SATURATED FAT
Good natural fats. Seafood is low in total fat and saturated fat. Most fish and shellfish contain less than 5% total fat, and even the fattier fish, such as mackerel and salmon have no more than 15% fat.
5. TIP FOR COOKING FISHES LIKE SALMON AND MACKEREL
Helpful Tip: If considering to shallow fry some fish, particularly salmon and mackerel, do not add any extra oil or butter for it to cook in. These types of fish contain enough oil for it to cook in, therefore making it a much healthier oil to use. Additionally it allows the fish to maintain its natural fresh taste.
6. CHILLI CRAB IS HIGH IN PROTEIN AND OMEGA-3
This ten-legged crustacean is well known in Singapore, it’s high in protein and omega-3. For a change, try eating alongside wholemeal bread and a salad, this gives a perfectly balanced meal full of lots of essential nutrients such as zinc (immune system), calcium (bone health) and selenium (metabolism)
7. SALMON AND HERRING ARE PACKED FULL OF NUTRIENTS
Salmon and herring, amongst many other fishes used in sushi are packed full of the aforementioned nutrients. To add to this, the thin sheets of seaweed or nori contain iodine, which is essential for proper hormone function.
8. THE SAFEST WAY TO HANDLE THE SEAFOOD IS TO THOROUGHLY COOK IT
Seafood safety; Salmo-never! Raw fish and shellfish may contain naturally occurring pathogens or parasites, such as salmonella and listeria. By freezing at low temperatures prior to serving raw seafood, can help kill any parasites present; however freezing does not kill all pathogens. The safest root is to thoroughly cook the seafood.
Additionally, studies have shown that the health benefits of seafood outweigh the risks from contaminants such as mercury.
9. STUDIES HAVE SHOWN THAT FISH AND SHELLFISH MAY HELP TO PROTECT OUR LUNGS
Take a deep breath. A number of studies have indicated that fish and shellfish may help to protect our lungs. Not only can seafood relieve the symptoms of asthma in children, but it has shown signs of preventing it. Eating a lot of fish can also keep your lungs stronger and healthier as you age in comparison to those who don’t eat a lot of fish.
10. LOBSTER IS RICH IN NUTRIENTS SUCH AS OMEGA-3 AND B-VITAMINS
Alike most seafood, lobster is rich in nutrients such as OMEGA-3 and B-vitamins. However these nutritious marine species are a perfect contributor to a low-carb diet as well as maintaining a healthy immune system through a good dosage of selenium.
11. OMEGA-3 IS A NATURAL FORM OF ANTI-INFLAMMATORY
DING DING Bonus Time! As an added bonus, omega-3 is a natural form of anti-inflammatory and therefore may be good for those with conditions such as arthritis and even inflammatory bowel disease. Also omega-3 is great for your skin, protecting it from UV damage and helping with symptoms caused by psoriasis or eczema.
About the writer:
Lewis Clarke is a UK registered osteopath. He moved to Singapore in 2013 to appreciate a different culture and to experience the fast-paced Singaporean lifestyle. He has a passion for sports and specialises in sports injuries, pain management and exercise prescription. He frequently treats common conditions like back pain and neck pain as well as deal with more complicated cases like arthritis, slipped disc, disc bulge, scoliosis and hip impingements. His aim is to provide drug-free treatments in a safe effective manner. For more information, go to www.orchardhealthclinic.com/.