Reasons you should really be eating more seafood

Seven reasons you really should be eating more seafood

It’s summertime, and healthy living is easier than ever. No one likes feeling bloated in the summer, so eating light, refreshing food is especially appealing—like fish! You may have heard the many health benefits of eating seafood (omega-3 fatty acids, vitamins, fish oil), but here are the specifics:

1. Fish, especially wild-caught fish and small, oily fishes, areincredibly nutritious

Dr. Steven Charlap, a specialist in Holistic Medicine, notes that fish like wild salmon, wild halibut, and sardines are an excellent source of vitamin B12, vitamin A, vitamin D, vitamin E, and omega-3 fatty acids (which help with brain function) that are anti-inflammatory and anti-coagulant. They also help lower cholesterol and are a healthy source of protein and saturated fat. Phlebologist Dr. Thomas Wright adds that sardines and other small fish that are eaten whole (bones included) are also a good source of calcium.

2. You don’t need to eat it raw!

Whether you’re a sushi fanatic or not, fish is nutritious and healthy both cooked and raw. For example, Dr. Wright says baked whole fish is very healthful and can go a long way. Dr. David Liu, a specialist in Internal Medicine and Pediatrics, does note that in general, eating raw food is riskier than eating properly cooked food. Pregnant women and other individuals with weaker immune systems (the very young and the very old) should avoid raw food. For the rest of us, so long as the raw food or sushi is properly prepared, the risk of illness is generally low.

3. Fish oil is known to lower cholesterol and decrease coagulation and inflammation.

Dr. Charlap references a recent study that showed pesco-vegetarians have the lowest mortality rates, so make sure to eat your fish! Consuming fish the natural way is also better for your health than taking fish oil supplements. No study has clearly shown that commercially available fish oil in pill form, as opposed to eating fish, has any real clinical benefit in preventing disease. Same goes for omega-3 supplements.Dr. Charlap strongly encourages eating wild fish like salmon, cod, trout, and sardines for a more natural source of nutrition. Cardiologist Dr. Christian Assad says, “The scientific evidence suggests that fish oil really does lower high triglycerides, and it also seems to help preventheart disease and stroke when taken in the recommended amounts. Ironically, taking too much fish oil can actually increase the risk of stroke.”

4. Eating fish is healthier than eating meat!

Because all known healthy dietary needs are available in other non-meat foods, eating meat is not a dietary requirement. Dr. Charlap notes that meat eaters have different bacteria populations, and a recent study showed that the L-carnitine from meat increases heart disease. Meat is also often factory farmed in ways that decrease its nutritional value, so eating more fish is both healthier and more socially responsible!

5. Shellfish is also very nutritious

Shellfish includes mollusks (clams, oysters, and mussels) and crustaceans (lobster, crab, and shrimp). Dr. Michael Sparacino, a specialist in Family Medicine, says shellfish are a great source of protein—if you aren’t allergic to it. Dr. Bac Nguyen, also a Family Medicine specialist, notes thatmollusks are very low in saturated fat and are a good source of magnesium, manganese, vitamin B12,phosphorus, potassium, copper, and selenium. Oysters, in particular, are great for protein, iron, omega-3 fatty acids, calcium, zinc, and vitamin C, according to psychiatrist Dr. Heidi Fowler. However, mollusks can be very high in sodium, so limit your consumption if you have hypertensionor congestive heart failure.

 

6. If you’re allergic to shellfish, you might still be able to eat fish

 Allergic to shellfish? Doesn’t mean you’re allergic to fish. Crustaceans and mollusks aren’t the same as fish. Dr. Douglas Berson, an Allergy and Immunology specialist, says fish and shellfish share few allergens. Typically, seafood allergies are divided into three categories:

1. Crustaceans like crab, shrimp, and lobster
2. Mollusks like clams, oysters, and mussels
3. Finned fish like salmon and tuna

Within each category, people often react to many or all of the individual allergens: For example, if you’re allergic to crab, you’re probably also allergic to shrimp and lobster. While you can be allergic to all three seafood allergen categories, there is little cross-reactivity between them. In other words, a crab allergy doesn’t mean you’re also allergic to salmon.

7. There are several kinds of seafood that have low levels of mercury

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While you should limit your consumption of certain high-mercury seafood, there are many more seafood options with healthier mercury levels. Dr. Fowler suggests avoiding or limiting your consumption of ahi tuna, shark, swordfish, marlin, king mackerel, bigeye tuna, orange roughy, and tilefish—these fish have very high potential mercury levels. Same with yellowfin and white albacore tuna, Spanish and gulf mackerel, grouper, bluefish, and Chilean sea bass. Healthier seafood choices include crabs, crawdads/crawfish/crayfish, haddock, flounder, salmon, shrimp, oysters, anchovies, herring, mullet, sole, freshwater trout, tilapia, whitefish, hake, and clams.