Not All Seafoods Are Created Equal
It’s common knowledge that seafood pack a lot of health benefits. We know that omega-3 fatty acids found in fish contributes positively to heart health. Studies have shown that eating seafood also supports brain function. It’s also a storehouse of valuable nutrients, as vitamins and minerals. Many seafood have a relatively high protein to calorie ratio, like as high as 7 grams per ounce.
Although many people are aware of the health benefits of different types of seafood, not everyone knows which is best for their diet. Here are some seafood choices to fit a wide range of types and price points that can fit every palate, budget and diet.
Salmon is a fatty fish rich in heart-healthy omega-3 fatty acids, a good source of vitamin D for healthy bones, and which is not easy to find in many foods. The daily recommended value of vitamin D is 400 IU for adults and children ages 4 and older. Canned salmon with bones is an excellent source of calcium. Canned salmon is actually cooked in the can, so any liquid in the final product comes from the natural juices of the flesh when the salmon is cooked.
Tuna is also heart-healthy, containing omega-3 fatty acids, and niacin which helps lower cholesterol levels. Fresh yellowfin tuna contains almost 16 mg of niacin per a 3-oz serving. The same amount of canned tuna has an impressive 11 mg of niacin, an inexpensive way to stock up on lean protein. Mashed avocado is a healthier alternative to mayo as a compliment to tuna and other fish.
Medium-sized or jumbo shrimp brings in big benefits – 20 grams of protein from just 3 ounces of shrimp Besides protein, a serving of shrimp provides all of daily selenium needs, which helps support thyroid function, heart health, boost immunity and fight inflammation.
Cod is a mild-flavored fish with white flesh that can hold up to many different types of preparations without falling apart. It’s one of the leanest sources of protein. Cod is an excellent source of vitamin B12, with one serving containing a little more than 30% of the recommended daily value.
From sardines’ bones, there’s about 40% of recommended daily value of calcium per serving. Sardines are an excellent choice for many types of diets, especially those that can’t tolerate dairy. Sardines are also an excellent source of vitamin B12, selenium and phosphorus. Sardines are delicious right out of the can, served on top of a salad or mashed on top of a crusty piece of whole grain bread with a thick slice of tomato.
Scallops are a great source of magnesium and potassium, both important for heart and brain health. They also promote blood vessel dilation for better circulation, hence helping control blood pressure. A 3-oz portion of scallops is only 75 calories, 15 grams of protein and less than a gram of fat. They don’t take very long to cook and can easily be prepared. Only a touch of salt, pepper and avocado oil in a hot skillet can bring out the naturally sweet, buttery taste of seared scallops.
Oysters can boost iron intake. Oysters are very rich in iron, providing about 60% of daily needs in just one serving. There’s also vitamin C, vitamin E and plenty of zinc in oysters. There’s not much cooking when it comes to eating oysters. Slurping them down raw is best along with the addition of tangy sauces like mignonette or just a squeeze of lemon juice.
Clams provide a significant amount of vitamin B12 in just 3 oz of serving. Clams also provide iron and vitamin C, which all work together as vitamin C helps enhance the absorption of iron.
So which of the above is the healthiest of them all?
It depends on what nutrition you need. Each class of seafood presents its own blend of nutrients or the right combination can create a balance just for you. A word with your nutritionist and/or your doctor should be a lot of help. Next time you go to your grocer’s, ask about it.
Dining Out Healthy Japanese in Bellevue
Once you know, a Japanese dine-out might be able to help. At FLO, Japanese restaurant in Bellevue, we have a healthy combination of most of the best sources of nutrients for your diet. Enjoy our fresh seafood prepared in authentic Japanese style. Come by when you’re in Bellevue!