There will always be some common-sense advice that every well-meaning healthcare professional or friend has given us at some point. Drink less Use less salt. Eat more vegetables, less red meat, less sugar, make fewer stops for fast food, and exercise more. But few people remember advising you to add seafood to your diet.
In fact, unless you are lucky enough to live in a city with a prosperous coastline or where everyone eats fish, you may not be aware of all the benefits of eating more seafood.
15 reasons to eat seafood
While you don't have to give up all other forms of meat to reap its benefits, adding a few servings of salmon or trout and other forms of seafood to your diet each week will have positive effects on your physical and mental health.
1. They are a great source of nutrients
Seafood is a great source of omega-3 fatty acids, which are essential for heart, brain, and eye health. It is also a great source of vitamin D, iron, zinc, magnesium, and other minerals. They are a wonderful source of lean protein that is very healthy for anyone.
2. They are part of a heart healthy diet
Eating fatty fish like sockeye salmon is a great source of healthy fats. Healthy fats are important to help keep your arteries clean. By adjusting your diet, you reduce your risk of heart attack, stroke, and death from heart disease.
Contrary to popular belief, seafood can also be part of a heart- healthy diet. This is due to their high levels of omega-3 fatty acids, vitamin B-12, and vitamin D. But of course, the way they are prepared is also important. Just set aside the preparation methods that add salt, oil, or carbohydrates.
3. They help treat and prevent depression
You can add shrimp and fatty fish to your diet to help prevent depression. Numerous studies have linked dietary changes to alleviating symptoms of depression, increasing the effectiveness of antidepressants, and total prevention of depression.
While there is nothing unique to treat or cure depression, making lifestyle changes can help those suffering from clinical depression. Of course, this and any other lifestyle changes should be discussed first with your doctor.
4. They are a source of organic food
There are many seafood farms that produce a large supply in a sustainable way. Sustainable aquaculture techniques not only produce healthy harvests, but reduce the negative impact on traditional fishing grounds.
While most of the world's seas are currently overexploited, aquaculture can help us preserve or even save certain species while meeting the demand for seafood.
5. Reduce your risk of autoimmune disease
Autoimmune disease occurs when the immune system begins to attack healthy tissues in your body. Conditions like lupus, arthritis, and multiple sclerosis are examples of autoimmune diseases. Research suggests that diets rich in omega-3 fatty acids reduce the risk of type 1 diabetes in children and autoimmune diabetes in adults.
6. Improve your eyesight
Surely when you were a child, they told you to eat your carrots to get a better view. It turns out that as we get older, protecting our eyes requires a more dramatic menu change.
Age-related macular degeneration (AMD) is one of the leading causes of visual impairment in older adults. A diet rich in omega-3 fatty acids helps prevent this condition. One study found that women who ate fish regularly were 42% less likely to develop AMD.
Another found that eating fatty fish once a week leads to a 53% decrease in the risk of developing neovascular AMD. So, don't give up your carrots and be sure to add some seafood to your plate as well.
7. Prevent asthma
What does this food have to do with asthma? Recent studies have shown that children who eat fish regularly have a nearly 25% decreased risk of developing this disease.
It has not yet been confirmed that there are benefits for adult asthmatics or those who have already developed this disease, but it is still worth adding these foods to your diet. So, try to encourage your little ones to eat more seafood.
8. Seafood promotes brain health
All of us experience a loss of mental dexterity as we age. There are many things we can do to mitigate the effects of age on our brains. One of those things is to make a change in our diets.
Eating a few servings of fatty fish like salmon, trout, and sardines each week has been shown to help people lower rates of mental decline and has been linked to retention of gray matter. Gray matter is the most functional tissue in your brain, responsible for memory and the regulation of emotions.
9. Helps you sleep better
Do you have trouble sleeping well? Try to decrease your exposure to blue light, which is the most common type of light used in electronic devices. Exercise and stress relief are also helpful for getting a good night's sleep.
There are a variety of reasons why you may have a hard time getting a good night's sleep, and so many things you can do to improve the quality of your sleep. Adding fish like salmon to your diet is one of them.
10. Reduce your carbon footprint
If you are a climate change conscious consumer, getting more of your dietary protein from seafood is a great way to reduce your carbon footprint. Many of the most popular types of seafood have a lower carbon footprint than beef or pork.
You also need to be careful about where your food is processed and how it is harvested. The extra transportation miles can overshadow any environmental benefits you may have gained from making this change. So do your best to find locally harvested fish.
11. They can make you lose a few kilos
All of us fight in the battle against the kilos. Even if you are lucky enough to have reached your ideal weight, the struggle to maintain it is endless. Adding seafood to your diet is a way to not only lose unwanted pounds, but also to keep them off.
They are nutritionally dense and low in calories. Still, you should still be mindful of the way you prepare your food; breaded or fried fish contain excess carbohydrates and fat.
12. Decrease the risk of certain types of cancer
Reducing your intake of red meat and processed meats is linked to lower rates of cancer. Choosing other sources of lean protein helps you make these necessary adjustments. Additionally, DHA and EPA, the fats found in fatty fish, have been shown to reduce inflammation in the colon and improve the function of colon cells.
13. They reconnect you with nature
Many people have great concerns about the condition of the meat they eat. They feel insecure about the living conditions of the animals and the number of vaccines and chemicals used to treat them.
Today, most of us have realized that the image we have of cows and chickens in open pastures or clean pens is far from being true. Instead, the lives of the animals we commonly eat are short and cruel.
Aquatic farms can be just as dire, with overcrowded tanks, disease, and poor regulation. But there are other options.
You can go fishing! Fishing is a great way to reconnect with nature and helps teach young children where food comes from. And your seafood will not be limited to what you catch with your rod. You can find fish, shrimp, and other seafood available in places where you can harvest them yourself from the wild.
14. Seafood is a great source of lean protein
They are a great source of lean protein. Whether you're training for a marathon or just trying to live a healthier lifestyle, finding reliable sources of lean protein is important.
People who include sources of these in their diet such as shrimp and shellfish not only reduce their calorie intake, but also feel full longer after eating.
15. They add variety to your diet
The sea offers a large number of gastronomic options. You don't have to worry about ever getting bored. Adding more seafood to your dining options opens up a whole new world of flavors, textures, and flavors.
No more complaining about eating chicken over and over again. Heart-healthy shrimp, seafood, and fatty fish can be made quickly at home and add excitement and flavors to even a basic dinner.
Experts recommend at least 30 minutes of physical activity five days a week, but emphasize that the more you exercise, the better able you are to maintain a weight loss. Participants in the weight control survey walked for at least 60 minutes daily or burned the same calories with other activities so aim for 60 to 90 minutes of physical activity every day.