Including a portion of seafood in your weekly diet plan proffers immense health benefits. These delightful treats from the sea are excellent sources of lean protein. They also contain vast caches of health benefitting vitamins and minerals. Health conscious individuals can choose from a variety of healthy seafood. Read on to discover the top healthy seafood which you must include in your diet plan.
Here Are 5 Top Healthy Seafood To Eat:
The vast caches of Omega-3 fatty acids which are found in salmon, makes it top notch, heart healthy seafood. The high quality lean protein (20g per 100 g) in this seafood is ideal for promoting weight loss, boosting metabolism and in building muscles. It also contains numerous important vitamins like vitamin B6, vitamin B12, vitamin D along with minerals like selenium and phosphorous.
Tuna offers a host of health benefits ranging from improving cognitive function, to preventing heart disease, fighting cancer and reducing risk for mood disorders. The essential omega-3 fatty acids in tuna (which includes 89 mg DHA and 13 mg EPA), revs up the body’s natural inflammatory response function. The EPA and DHA which are present in tuna, support heart health by slowing down plaque formation, lowering blood triglyceride levels and reducing the formation of blood clots. The lean protein in tuna is highly beneficial for individuals who are on a weight loss diet plan. The high potassium content of tuna (323mg per 100g) lowers blood pressure levels as well.
A hundred grams of oyster yields nearly 9 g of high quality protein. Proteins are essential to build strong muscles and bones. The high amount of iron (7mg per 100g) in oysters makes it one of the best sea foods to combat iron deficiency anemia. The omega-3 fatty acids in oysters help to lubricate the joints, to reduce blood cholesterol levels, lower the risk of heart diseases and to boost brain function. This seafood also contains high amounts of vitamin C (3.8mg per 100g) along with minerals like zinc and calcium.
Sardines contain a wealth of key nutrients which help to prevent heart diseases, bone degenerative diseases, age related macular degeneration and different types of cancer. The Omega-3 fatty acid which is present in sardines fights chronic inflammatory conditions like arthritis. This slim, torpedo shaped fish has a host of essential vitamins including vitamin A, vitamin B12 and vitamin D. Some of the important minerals which are present in this seafood include phosphorous, magnesium, potassium and zinc.
Since the late 1970’s mackerel has been touted as one of the healthiest seafood for it immense heart health benefits. Besides omega-3 fatty acids, mackerel is a rich source of proteins, vitamins (vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E and vitamin K), minerals (calcium, sodium, potassium, selenium, phosphorous, magnesium, zinc and iron) and antioxidants like Coenzyme Q10. Consuming mackerel regulates hormonal levels, lowers cancer causing agents, reduces LDL cholesterol levels, lowers high BP and prevents heart disorders.