10 Types of Seafood That Can Drastically Improve Your Health
Fish is a nutritious food that is high in protein and particularly essential because it contains omega-3 fatty acids, which are necessary fats that our bodies cannot generate on their own.
There are certain types of seafood that maintain good heart and brain health, and omega-3 fatty acids are required. It has been demonstrated that omega-3 fatty acids lower inflammation and lower the risk of heart disease. They are crucial for a baby's prenatal development as well.
It is advised to eat fish at least twice a week, especially fatty fish that is high in omega-3s, such as salmon, lake trout, sardines, and albacore tuna.
Fish, especially oily fish like salmon and tuna, has significant levels of minerals and protein. Fish is a mainstay of the wholesome Mediterranean diet and frequently has less cholesterol and saturated fat than meat. Iron, zinc, and B vitamins are fish's vitamins and minerals.
The following types of seafood have made it onto our list of the "best seafood" not only because of their excellent nutritional and safety profiles but also because they are eco-friendly due to their ethical capture or farming practices and lack of overfishing.
Mahi-mahi is a tough tropical fish that can withstand practically any preparation. Because it also goes by the name "dolphinfish," people occasionally mistake it for a dolphin-like mammal. But fear not—they are entirely different.
For dinner, have some tacos with blackened mahi-mahi and chipotle mayo.
Mackerel is an oily fish that is high in good fats, in contrast to white fish which is leaner. Because king mackerel has a high mercury content, stick to smaller or Atlantic mackerel instead.
Tuna is a popular food, whether it is fresh or tinned. Pick a piece of fresh tuna that is shiny and smells ocean-fresh. It only requires a quick sear over high heat to prepare it.
When eaten in moderation, tuna is generally safe. The abundance of omega-3 fatty acids in tuna fish may contribute to a decrease in the amount of LDL cholesterol and omega-6 fatty acids that can build up in the heart's arteries.
More omega-3 fatty acids are linked to lower incidences of cardiovascular illness, including heart attacks, according to studies.
Given that it was raised free from toxins, farmed rainbow trout is actually a safer alternative than wild rainbow trout. It's also one of the fish varieties with the lowest environmental impact, according to the Monterey Bay Aquarium Seafood Watch.
Sardines, another oily fish, are a good source of vitamins. The canned variety is simple to find and, because you consume the entire fish, including the bones and skin (don't worry, they're mostly dissolved), it is actually more nutrient-dense.
There is disagreement over whether wild salmon or fish raised on farms is preferable.
Salmon that is farmed is substantially less expensive, but depending on whether it has been fortified or not, it may have fewer vitamins, minerals, and omega-3 fatty acids.
Overall, salmon is a fantastic food to include in your diet; but, if your budget permits, select wild salmon. Try this quick and simple recipe for grilled salmon with a sweet-tangy sauce.
Cod is a low-fat source of protein, making it a great option for those looking to cut back on fat and strengthen their heart health.
These three nutrients—phosphorus, niacin, and vitamin B-12—are abundant in this flaky white fish. A cooked 3-ounce serving has 15 to 20 grams of protein. For a wonderful accompaniment, try serving cod with piccata sauce, like in this dish.
Lean protein can be found in abundance in herring. Herring has a massive 20 grams of protein in every three-ounce serving. Herring provides a lot of essential nutrients, including Omega-3 fatty acids, in addition to its high protein level.
Halibut is a white, firm fish that is believed to be kid-friendly because of its moderate flavor (try it grilled or use it for fish sticks). Selenium, phosphorus, magnesium, and vitamins B6 and B12 are all present in good amounts.
However, because it contains more mercury than alternative choices, the FDA only rates it as a "good," once-weekly option.
Protein, vitamins, and minerals, along with other essential components, are abundant in eels. The omega-3 fatty acids in unagi are thought to contain the highest concentration of unsaturated fatty acids of any sea species, and they may help to decrease cholesterol, enhance blood pressure, and maintain bone health.
This, together with vitamin A, is thought to keep the skin supple and minimize wrinkles.
Now that you know the healthy types of seafood, here is a healthy recipe to cook your favorite seafood:
This is for spice lovers who love the added flavor of spice in fish. Of course, you can increase or decrease the flavor of spice based on your preferences:
- 200g of four tiny, fresh beets
- 1.2 tablespoons rapeseed oil
- 1 teaspoon of lightly crushed coriander seeds
- 2 salmon or trout fillets without skin
- 2 ½ small oranges, juice of 1 ½ orange
- 3 tbsp. pumpkin seeds
- 1 clove of garlic
- 1 red onion, diced finely
Oven: Heat to 180°C, 160°C fan, gas 4. Beetroot stems should be cut, and any tender leaves that are good for the salad should be saved. The beetroots should be diced before being mixed with 1/2 tablespoon oil, coriander seeds, and seasoning.
The mixture should then be piled in the middle of a large sheet of foil and wrapped up like a parcel. Bake the beetroots for 45 minutes, or until they are soft, then top with the salmon, sprinkle with half the orange zest, and bake for another 15 minutes. Put the pumpkin seeds in the oven for 10 minutes to roast them.
Peel and pith from two oranges, then use a sharp knife to cut out the segments over a basin to capture the juices. Garlic should be finely grated and left for 10 minutes to allow the enzymes to work. To make a dressing, combine the remaining oil, orange juice, and garlic in a bowl. Season to taste.
Take the container out of the oven, then carefully peel the fish out. Put the beets, red onion, remaining orange zest, pumpkin seeds, and spinach leaves in a bowl and toss to combine. Mix the orange segments lightly with any remaining beetroot leaves, arrange them on plates, and top with the warm salmon. The dressing should be drizzled over and served warm.
These types of seafood not only boost heart health but are also suitable for skin and hair. A couple of times a week, eat fish for a delicious method to receive lean protein and essential elements.
It is important to understand that some types of seafood are preferable to others because they are less likely to contain pollutants like mercury.
For youngsters, women who are pregnant or nursing, or individuals who have medical issues, a doctor can provide personalized advice about eating mercury-containing fish.
Which seafood is healthiest?
There are different types of seafood that contain a variety of nutrients. So it is safe to say that if consumed properly and in proportion, all the above-listed types of seafood are healthy. Although, Salmon is regarded as the most nourishing food as it contains a lot of beneficial omega-3 fatty acids. Additionally, compared to tuna, it often has less mercury when canned.
What seafood is good for diet?
Of all the types of seafood, Lean fish helps in weight loss. Compared to fatty seafood, lean seafood offers fewer calories and more protein. For instance, low-fat fish with plenty of protein, cod, and sole, contain less than 120 calories per 3-ounce meal.