But, we ought to be eating considerably more. Here are several justifications for increasing the amount of seafood in your diet. The Roze Team members tried to eat a form of healthy fish, like wild-caught salmon, once a week.
The American diet has a bad reputation (and with reason). Yet, according to recent official figures, things may be improving: The annual Fisheries of the United States report from the National Oceanic and Atmospheric Administration states that in 2015, Americans consumed 15.5 pounds of fish and shellfish per person. That was the biggest increase in 20 years and a jump of almost four pounds from the previous year.
According to Cynthia Sass, RD, MPH, contributing nutrition editor for Health, the increase represents a significant win for public health: If Americans eat fish that is high in omega-3 fatty acids and is prepared and cooked healthfully, the trend toward eating more fish may help to lower obesity and chronic disease rates in the country.
Yet, there is still an opportunity for development. The current Dietary Guidelines recommend 8 ounces of seafood per week, which is less than our weekly average of 4.77 ounces. These are five great justifications to start including more fish in your diet right away.
Fish is a Heart-Healthy Food
Fatty fish (including salmon, mackerel, tuna, herring, and sardines) is a key source of omega-3 fatty acids, which are essential for heart health. According to studies, omega-3 fatty acids can reduce triglycerides, as well as the risk of atherosclerosis and arrhythmia (an abnormal heartbeat) (plaque build-up in the arteries). The American Heart Association advises consuming two servings of fish every week, preferably ones that are fatty.
Seafood Offers Important Nutrients
For instance, shrimp include two antioxidants that have been proven to help stave off aging and disease in addition to being high in protein. Clams have the highest amount of B12 of any food and are incredibly high in potassium. 32 mg of zinc can be found in six raw oysters, 400% of the daily required intake. Moreover, fatty fish is loaded with vitamin D. These are only a few instances of the nutritional advantages of seafood; according to Sass, it’s important to consume a variety of fish and shellfish in order to benefit. She advises you to occasionally substitute shrimp or clams for your go-to salmon filet.
Fish May be Beneficial for Depression and Anxiety
Eating seafood may provide some natural defense against depression and anxiety. Medical students who consumed 2.5 milligrams of omega-3 fatty acids daily for 12 weeks displayed lower levels of anxiety on the day of an exam than those who took a placebo, according to one study. Also, studies have indicated that habitual fish eaters are less prone to experience depression. Also, people tend to have lower rates of sadness in regions of the world where seafood is a mainstay of the diet.
Healthy Fish Can Protect Your Memory
Docosahexaenoic acid, or DHA, is an essential omega-3 that is abundant in fatty fish and plays a significant function in the brain. In a previous interview with Health, Martha Clare Morris, ScD, Director of Nutrition in the Department of Internal Medicine at Rush University in Chicago, said that DHA appears to be crucial for the health of neurons.
Also, a study from the University of Pittsburgh School of Medicine discovered that those who frequently consumed fish had higher levels of gray matter in the brain’s memory and cognition-related regions. However, keep in mind that the participants in this study consumed baked or broiled (not fried!) fish. Therefore, be sure to prepare your filets healthfully.
Fish May Protect Against a Variety of Diseases
According to Sass, the omega-3s in fatty fish help lower blood pressure, manage inflammation in the body, and lessen the risk of various illnesses like diabetes, irritable bowel syndrome, arthritis, asthma, and even some malignancies. Yet persuaded? Read below about the many benefits of cooking and eating healthy fish like salmon.
There Are Many Advantages to Eating Salmon
Salmon has heart-healthy properties and offers a range of nutrients that support healthy bodily functioning.
A tasty and wholesome way to enhance your health is by including more seafood in your diet. In fact, eating fish twice a week is advised by the American Heart Association (AHA). If you are mindful of your heart health, salmon, in particular, is a fantastic dish. Here are 13 advantages of salmon for your health, per licensed dietitians.
Salmon Has a High Omega-3 Fat Acid Content
Omega-3 fatty acids are abundant in salmon. RDN Keri Gans from New York said to Health. The ODS, Office of Dietary Supplements, part of the National Institutes of Health, says that research shows omega-3s may help with a number of health problems. For example, they may reduce the symptoms of dry eye disease, help manage the symptoms of rheumatoid arthritis, and improve cognitive function.
Because Salmon Provides a Fantastic Protein Source
Salmon has about 20 grams of protein per 100 grams (or 3.5 ounces), according to the U.S. Department of Agriculture (USDA). Protein is crucial for the health of your body. In addition to its many other functions, protein helps with infection prevention, muscle health promotion, and cell growth and repair. Muscle loss can occur if protein intake is insufficient.
What Can Assist Your Body in Controlling Your Sleep – Salmon
Tryptophan is an amino acid that is also present in salmon, according to Gans. As tryptophan is an essential amino acid, your body cannot generate it; therefore, you must obtain it from food. Tryptophan contributes to a number of vital physical processes, including mood regulation and the sleep-wake cycle, by aiding the body’s production of melatonin and serotonin.
Salmon has Vitamins, including Vitamin A
Salmon should be added to your weekly food if you lack vitamin A, a fat-soluble vitamin. According to Gans, salmon is a good source of immune-boosting vitamin A. The fat in salmon has an added advantage in that it can aid in the absorption of this particular vitamin. Vitamin A is important for healthy reproduction and vision, and it also helps the immune system.
Let’s Remember How Salmon Helps Your Immune System with Vitamin D
According to Gans, salmon is a good source of vitamin D. Another fat-soluble vitamin is vitamin D, which can be derived from diet and sunlight. It aids calcium absorption in the body. Gans stated that vitamin D is a substance that strengthens the immune system.
Salmon Contains the Important Vitamin B12
Vitamin B12 is another component found in salmon, according to Maxine Smith, a registered dietitian at Cleveland Clinic’s Institute for Human Nutrition. Getting enough B12 is important because not getting enough can cause a number of health problems, such as fatigue, neurological problems, weakness, and loss of appetite.
Another Benefit of Salmon is its Source of B3 (Niacin)
Salmon has vitamin B3, often known as niacin, which Smith explained is responsible for turning food into the energy your body needs. It’s important to note: Your cells depend on vitamin B3 to remain functional.
Let’s Remember How Salmon Helps Thyroid Hormone Regulation
Another component in salmon that strengthens the immune system is selenium, according to Gans. Due to the nutrient’s involvement in DNA synthesis, reproduction, thyroid hormone metabolism, and other processes, selenium-containing foods have a number of positive health effects.
Another Immunity Benefits of Salmon is Zinc Content
Zinc, which is present in salmon, should be consumed on a daily basis. This necessary mineral contributes to biological metabolism. This involves boosting immunological function, protein and DNA synthesis, and wound healing.
Salmon Has a Lot of Glutamine
Salmon contains glutamine as well, according to Gans. This amino acid, which is a component of protein, aids in the generation of energy and might speed up muscle repair.
Salmon Contains Iron and Supports Cellular Activity
He emphasized that iron, which is necessary for numerous body functions, is present in abundance in salmon. Iron boosts muscle metabolism and aids in the transmission of oxygen from your lungs to other tissues.
Salmon Contains Antioxidant Astaxanthin
Wild-caught salmon also contains the carotenoid pigment astaxanthin. Antioxidant and anti-inflammatory properties of astaxanthin. Antioxidants help cells operate properly and can shield your body from sickness.
Salmon Benefits Its Local Environment
Finally, salmon is a fantastic food option for those who are concerned about the environment because it not only improves your health but is also excellent for the environment, according to Gans. Whether broiled, baked, lightly grilled, or sautéed, eating nutritious fish, like wild-caught salmon, more often is the health and nutrition message the Roze Team wanted to share with readers.