Seafood is a broad term that encompasses a wide variety of edible aquatic animals, such as fish, shellfish, crustaceans, and mollusks. These sea creatures have been a vital part of the human diet for centuries, providing essential nutrients and various flavors and textures.
Fish, the most popular types of seafood, are white fish (such as cod, haddock, and tilapia), oily fish (such as salmon, mackerel, and sardines) and shellfish (such as shrimp, crab, and lobster). Each variety has its distinct nutritional profile and is suited for different culinary applications.
Eating fish, i.e. seafood, certainly provides us with various benefits. Its nutritional composition provides a variety of health benefits. Let us know some of the major benefits that tell the reasons why you should have seafood in your diet.
Essential Nutrients of Seafood
Seafood is a rich source of certain nutrients as it contains vitamins, minerals, and healthy fats.
Protein:Â Seafood is often considered to be very healthy for the body because it is rich in high-quality proteins. Fish and seafood products offer highly digestible proteins that contain complete proteins and are rich in amino acids that are required for the growth, maintenance, and repair of our body tissues.
Omega-3 Fatty Acids:Â Another key nutritional component of seafood is its abundance of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They are crucial as they have a lot of benefits such as reducing inflammation and improving heart health and the brain and its functions.
Vitamins and Minerals: Seafood is also rich in vitamins and minerals that are necessary for the body. Several kinds are high in vitamin D which is essential for bones and a strong immune system. It is rich in vitamin A, vitamin B6, vitamin B12, niacin, iron, Zinc, and selenium.
Healthy Fats:Â Fish and other seafood are generally low in saturated fats, which have been considered a cause of heart disease and other diseases. However, seafood is rich in unsaturated fats which are good for the heart and therefore is very healthy for the heart.
Benefits of Seafood
Reduces the Risk of Heart Disease
Omega-3 fatty acids are important for heart health and are found in abundance in seafood, especially fatty fish such as tuna, mackerel, salmon and sardines. These polyunsaturated fats lower triglyceride levels, reduce inflammation and prevent plaque build-up in the arteries, all of which reduce the risk of heart disease.
Additionally, omega-3 fatty acids have been found to lower blood pressure, a significant risk factor for heart disease and stroke. Omega-3 fatty acids promote the production of nitric oxide, a compound that helps to dilate blood vessels, improving blood flow and reducing stress on the heart. Reduces the risk of abnormal heart rhythms. Improves overall cardiovascular health.
Boosts Brain Function
Seafood plays an important role in brain development and cognitive function throughout life.
During infancy and childhood, omega-3s play a significant role in supporting the growth and development of the brain. Research has indicated that children with higher levels of omega-3 fatty acids have better cognitive performance, including improved attention, memory and problem-solving skills.
Also, seafood may help prevent age-related cognitive decline and neurodegenerative disorders such as Alzheimer’s, and may also support cognitive function with age. These fatty acids improve neural communication and support healthy brain cell membranes —all of which improve cognitive function and brain health.
For adults, regular seafood consumption has been associated with enhanced memory, focus, and overall cognitive function.
Helps Fight Inflammation
Seafood, especially fatty fish such as sardines, mackerel and salmon, is a good source of omega-3 fatty acids, especially EPA and DHA. Due to the anti-inflammatory properties of omega-3 fatty acids, they can help reduce inflammation in the body. By including seafood in your diet, you can potentially reduce your risk of inflammation and inflammation-related chronic diseases.
Promotes Healthy Skin
It is good for healthy skin as it is high in omega-3 fatty acids, zinc and vitamin E. Omega-3 fatty acids help to improve hydration, reduce skin inflammation and protect healthy cell membranes. Zinc is essential for collagen synthesis, aids in wound healing, and protects against acne.
Vitamin E, a potent antioxidant, shields the skin from damage caused by free radicals. Including seafood in your diet, can cure various skin problems and promote glowing, healthy skin.
Helps Combat Mental Health
Eating seafood can be very beneficial for mental health. Omega-3 fatty acids play an essential role in brain function and have been linked to better mood management, improved cognitive performance, and a lower likelihood of mental health conditions including anxiety and depression.
These essential fats promote communication between brain cells, reduce cerebral inflammation, and help the development of brain structures. According to research, a diet rich in seafood can help maintain mental health and prevent cognitive decline.
Supports Weight Loss
Seafood’s high protein content, low-calorie density, and beneficial ingredients make it a wonderful addition to any diet plan for weight loss. High-quality protein, found in fish and shellfish, helps increase satiety and reduce overall calories by keeping you fuller for longer. This kind of food is also low in fat and calories, making it a healthy and satisfying option for anyone trying to lose weight.
It contains omega-3 fatty acids, which can promote weight loss efforts by increasing metabolism and reducing inflammation. By incorporating it into a balanced diet and focusing on lean cooking techniques such as grilling or baking, you can benefit from its weight-loss properties while enjoying a tasty and nutritious meal.
Supports Sexual Health
Omega-3 fatty acids may have a positive impact on sexual disorder and reproductive health. Research has shown a possible link between omega-3 fatty acid intake and enhanced testicular function in men, as well as reduced severity of symptoms associated with premenstrual syndrome in women. Additionally, supplementation with omega-3 fatty acids during pregnancy is associated with increased female sexual function.
Supports Healthy PregnancyÂ
The abundance of vital nutrients in seafood makes it an important dietary supplement for a healthy pregnancy. Omega-3 fatty acids, mainly DHA, are abundant in fish, especially fatty fish like salmon, which are important for the development of a baby’s brain and eyes.
In addition, seafood provides high-quality protein, which is important for fetal growth and development. Eating it is also a good way to get nutrients like iron, zinc and iodine, which help a baby’s growth and development.
Remember: It’s important to choose low-mercury seafood and limit certain types during pregnancy, but incorporating it into a balanced diet provides essential nutrients for a healthy pregnancy and the well-being of both mother and baby.
Risks and Precautions
People who consume seafood should be aware of the risks and precautions to protect their safety and health. Some species contain contaminants such as polychlorinated biphenyls (PCBs) and mercury, which can be harmful to your health if you consume too much.
To reduce these risks, it is advised to reduce the consumption of high-mercury fish such as shark and swordfish and choose low-mercury sea food such as shrimp, salmon and catfish, especially for pregnant women and children. Additionally, some shellfish may contain toxins such as domoic acid, which can cause paralytic shellfish poisoning (PSP).
By being aware, choosing seafood sources wisely, and following safe eating recommendations, people can reap the benefits and reduce their risk of illness.
