Are you having trouble picking between the usual chicken or beef options for dinner? Can you even recall the last time you consumed seafood for a meal? If your recollection is blurry, you should consider incorporating fish into your weekly meals. China and Japan are some of the world’s largest consumers of seafood, while the USA still lags behind.
If you want to boast about your health, fish should be an essential part of your diet. Fish is high in protein and lower in fat than other usual sources of protein. It is a great source of vitamins and minerals. Fish is rich in vitamins D and B2. Vitamin D aids the body in calcium absorption which is important for promoting bone growth. Vitamin B2, also known as riboflavin, helps the body produce energy by breaking down fats, proteins, and carbohydrates. Essential minerals like zinc, selenium, and calcium are found in fish. Zinc is needed for cell growth while selenium defends cells from damage. Calcium is vital for strong bones and teeth. It is a healthy dietary addition for children, adults, and the elderly.
The United States dietary guidelines recommend eating 8 to 12 ounces of seafood each week for a healthy diet. Fish is nourishment for your heart, body, and mind. Many types of fish contain omega-3 fatty acids, researchers link these essential nutrients to increased memory and higher cognitive abilities. Eating fish has been linked to reducing the risk of getting heart disease, lowering blood pressure, and preventing cancer.
Fish to eat:
- Tuna
- Trout
- Sardines
- Salmon
- Cod
- Mackerel
- Herring
Moderation is key. It is not safe to eat more than 12 ounces of fish per week because it could lead to mercury poisoning. It is favorable to keep fish consumption down to only once or twice per week. If possible, try to find locally sourced fish to ensure optimal freshness and quality of the catch.
