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/.

Eggs are not only rich in protein, but they also contain B-complex vitamins. Although there has always been debates over their effect on heart problems, recent research has shown that moderate egg consumption—up to one a day—does not increase chances of contracting heart diseases.

Also, the majority of the eggs fats are ‘good’ fats (monounsaturated) of which are essential for a healthy balanced diet. Eggs are something that we eat almost every day, and we all know that they are delicious. And we need them in our diets. Here are 11 things you never knew about eggs, including some fun facts and its health benefits.

1. HIGH IN B-COMPLEX VITAMINS

The yolk of the egg is high in B-complex vitamins, specifically choline which plays an important role in cell metabolism and nervous system function, including brain development.

2. COOKED EGG PROTEIN IS MORE READILY ABSORBED BY THE BODY

Another common misunderstanding is that raw eggs have a higher protein potency than cooked eggs of which cooking ruins the proteins. However this is incorrect because cooked egg protein is actually more readily absorbed by the body.

3. HOW AN EGG COMPARES WITH DONUT

An average medium egg has an energy value of around 66-70 kilocalories (277 kilojoules) compared to one original glazed doughnut of the same weight being 160 kilocalories.

4. EGG WHITE IS RICH IN PROTEIN

The egg white is rich in protein, an essential nutrient that every person needs to maintain a strong and healthy body. Protein is needed for the growth and repair of all body cells and tissues.

5. FOR THOSE WHO WORK OUT A LOT, EATING 3-5 EGGS IS A CHEAPER ALTERNATIVE THAN DRINKING PROTEIN SCOOPS

Gym go-ers take note! One cooked egg will provide you with roughly 6-7g of protein. Protein scoops range from 25-30g depending on your intention, meaning 3-5 eggs will provide you with a cheaper alternative!

6. NO RELATIONSHIP BETWEEN THE AMOUNT OF EGGS CONSUMED AND HEART DISEASE

A danger to your heart? Fear not! Studies have shown that there is no relationship between the amount of eggs consumed and coronary heart disease and strokes.

7. WHICH IS THE BETTER TYPE OF EGG?

Eggs can be categorised into different types depending on the chicken’s living conditions. Pasteurised or free range eggs are better, meaning during the chicken’s life they have been able to roam around a farm to live a healthier life which in turn means their eggs are jam packed full of goodness.

On the contrary, cages hens have had less of an active lifestyle and have squeezed into small cages for the duration of their lives.

Consider this, athlete vs a couch potato. Which is healthier?

8. THE MAJORITY OF THE EGG FATS ARE ‘GOOD’ FATS’

The general misconception with eggs is that they are very high in fat. Around 9% of the eggs content is fat of which is almost entirely in the yolk. The majority of the eggs fats are ‘good’ fats (monounsaturated) of which are essential for a healthy balanced diet.

9. BROWN VS. WHITE SHELLS

An egg’s shell colour doesn’t indicate the quality or nutritional value of an egg, but rather the breed of the hen that laid it. Hens with white feathers tend to lay white eggs and hens with red feathers tend to lay brown eggs.

10. HOW TO TEST FOR THE FRESHNESS OF AN EGG

A good way to test for freshness of an egg is to float it in water. The ones that float are bad, yet the ones that sink are lovely and fresh. Reason being is that the shells, over time, will allow air into it. So the more air it has in it the more buoyant it is thus not as fresh.

11. HOW TO TELL IF AN EGG IS RAW OR HAS BEEN COOKED

To tell if an egg is raw or has been cooked hard, spin it! If the egg spins easily and smoothly, it is hard-cooked. However if it wobbles whilst trying to spin, it is raw.

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/.

Health is one of the most precious things in life, but we often neglect it. Dr Martin from Orchard Health Clinic shares with us 10 Simple Health Tips that everyone should know, and must incorporate into our daily lives.

Move

You can spend a small fortune on the right chair. One of the best ways to save your back and body from the stresses of long hours sitting at work is just move. Every 45 minutes or so stretch, get a drink of water. This improves blood supply, improves concentration and refreshes your body.

Stop

One of the posture tips I give my clients is to remember why standing on two legs is an advantage over animals that stand on four. We can see further and so find food or avoid predators. Nowadays we hardly look further than 6 inches in front of our faces. This strains our eyes and hurts our spine.

Stand up, look out a window or better yet, stand somewhere with a great view and just look as far as the eye can see. Relax your shoulders, body and just stand in the more comfortable position to look far and wide and your body will do the rest.

Drink more water.

Not so called ‘healthy waters’ with added vitamins, normally they are just full of sugar or worse. You want vitamins get them from your diet, not stealth junk drinks that have been fortified to appear healthier.

Stop AGE!

We need sugar for energy, that’s true. What we don’t need is the excess hidden sugar. We will get enough sugar in our normal diet. Too much sugar can damage your skin, cause age spots, diabetes and make you fat. Advanced Glycation End products (AGE), toxins produced by amino acids reacting with sugars, especially High Fructose Corn Syrups bind to collagen and become sticky messes which create wrinkles and skin problems.

Hold the latte.

While having calcium is good, those lattes, even the skinny ones add up. In 2000, Tom Hanks had to go from an overweight man to a thin one with all the help of Hollywood’s top trainers and dieticians. What was his big secret? A splash of milk is fine, but ditch the lattes.

Watch out for LIGHT versions.

Don’t be fooled by so called healthy versions. 99% Fat free might mean 99% full of sugar. Low in calories might mean packed for of salt or chemicals. I remember looking at a bottle of water claiming to be 100% fat free and wondering why they would even put that there. Often companies just want to appear healthy, but for their benefit not yours.

While people argue about the effects of sugar free chemicals on the body, try giving your cat the ‘diet version’ of a drink and see how far that gets you. If it’s not good enough for your pets, it is NOT good enough for you.

Being green is good, being mean is not.

While its great to save the Earth, reusing plastic bottles for storage or water is not smart. BPA’s are often found in plastic containers, especially water bottles and are chemicals that act like estrogen a female sex hormone. This can have damaging effects on males and fertility and cause imbalances to women’s own natural hormone cycles. Degrading plastics are a prime culprit and they build up over time. Stop being lazy clean those cups.

Health food bars.

I remember being amazed watching people taking their protein bars, sports drinks and energy boost packs, then complaining about not being able to lose weight. Unless you really are competing for the Olympics, it’s your profession or you are already in excellent condition do you really need that double chocolate chip cookie dough ultimate energy boost bar?

Eat Fat!

Yes, you heard right. Eat fat. No, not trans fats, not oily junk food but essential fatty acids (EFA’s). I once asked a patient who was complaining of poor health and skin issues to eat more vegetables and reduce junk food. She came back a week later saying she ate more vegetables but still feel bad. I asked her what vegetables and she said McDonalds Fries twice a day. My jaw literally dropped open.

So, let me be specific here. Eat more good fats called EFA’s.

EFA’s are called essential as your body cannot make its own source. EFA’s are mostly all those strange coded words we see nowadays. Omega 3’s, ALA’s help to protect the heart, lower cholesterol, improve your skin, improve your immunity. We get good sources of these in fish such as Salmon, nuts like walnuts, Soya and Flaxseeds.

So sprinkle some flaxseeds on your food as honestly, they don’t really taste of anything. They will boost your health, improve your skin and improve concentration levels.

MSG in a bottle. Once you pop you can’t stop is what a well known brand of chip makers claim. There is very good scientific evidence while most brands of chip are hard to resist and that is because of MSG. Monosodium Glutamate not only makes food extra yummy to us, it also suppresses are desire to stop eating. Great news for the people making the product, not so great for you or your waist. Also MSG is hidden, various names it goes under are: Hydolyzed Protein, Hydrolyzed Animal protein, Hydrolyzed Vegtable Protein, Hydrolyzed oat flour, Plant Protein Extract, Calcium caseinate, Yeast extract, textured protein, autolyzed yeast, and often called a flavour enhancer.

About the writer Martin John is a UK registered osteopath who has been living in Singapore for the past 13 years. With over a decade of professional experience, he is well-versed in the Singaporean lifestyle. He 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 and is also a strong advocate of lifelong learning. For more information, go to http://www.orchardhealthclinic.com/.