Omega 3 fatty acids, Omega-3s are a type of polyunsaturated fat and are essential nutrients that play many critical roles in our bodies. And, just like minerals and most vitamins, our body cannot make them.
Long chain Omega-3s are found in oily fish, non-oily fish and shellfish, and to a lesser extent in meats and eggs. Long chain Omega-3s are used effectively in the body.
Five of the most commonly eaten fish that are low in mercury are:
- Canned light tuna*
“You Must Eat Healthy!” does not mean that you see yourself surrounded by vegetables and fruits! There are a lot of other interesting food categories and mixes that have a positive impact on your health. One of these categories is SEAFOOD
Did You Know?
A single 150 gram serving of fish or other seafood provides from 50%-60% of daily protein needs of an adult. All seafood is low in fat, generally less than 5%. The majority of fish types are low in cholesterol with the exception of prawns, squid and fish roe. However the higher amounts of cholesterol in these foods is offset by the higher levels of beneficial EPA and DHA omega 3 oils that they contain.
Grill it, poach it, broil it, or bake it. Any way you cook it, fish really is brain food. Not only that, but according to research, also food for your heart, prostate and more. Fish, particularly fatty fish, is an excellent source of the Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
They also provide the body with iron and important minerals like potassium and magnesium. Besides the omega-3 fatty acids, protein, selenium and natural sodium, crabs are a great source of vitamin B12 and Zinc, which helps the immune system
The American Heart Association recommends two servings of fish each week. The American Heart Association recommends eating fish at least two times a week and offers recommendations for Omega-3 fatty acid intake for different members of the population. For more details, please check Seafood Nutrition Chart.
DHA (a long chain Omega-3 fatty acid) is a major building block of the brain, and the retina in the eye is very concentrated in DHA. Other vital organs, such as the heart, are rich in long chain Omega-3s.
Research has also shown that regular consumption of Omega-3 fatty acids can reduce the risk of developing macular degeneration (MD). The MD Foundation encourages people to eat fish regularly to ensure that their intake of Omega-3s is adequate.
Seafood, besides the fact that is delicious, is a very good source of minerals, vitamins and proteins. Many seafood categories are low in cholesterol and sodium, low in fat (most of this fat is unsaturated – like omega -3 fatty acids – which is a good type of fat), rich in vitamins like A, B6 and B12 and minerals like phosphorus, iron, zinc and potassium.
Seafood is high in protein
Seafood is an excellent source of top quality protein, and compares favorably with meat and chicken.
Seafood is high in vitamins & minerals
Seafood is an excellent source of many important minerals, including iodine, zinc, potassium and phosphorus. It is also rich in many vitamins, especially the B group.
Shellfish are rich in Vitamin B12 which helps the nervous system.
· Lower Blood Pressure
· Reduce the Risk of Heart Diseases and Improve Heart Function
· Support Optimal Brain, Eyes and Nerves Development for Children
· Provide Protection Against Bronchitis
· Provide Protection Against Emphysema (associated with smoking)
· Help People in Depression
· Boost Immune System
· Prevent Cancer
· Prevent Osteoporosis and Arthritis
· Lose Weight
Seafood is low in fat, seafood averages less than 2% fat. For slimmer’s, seafood is all good news. All seafood is low in kilojoules, with fewer kilojoules than even the leanest meat or chicken.
Fish is low in cholesterol, cholesterol is an essential part of all living animal tissue. But levels of cholesterol can be too high if we eat too much saturated fat. Seafood has very little fat of any kind and what it does have is mostly unsaturated fat. Eating fish two or three times a week can help lower cholesterol and reduce the risk of heart disease.