Why Eat Seafood?
To feel good, look good, and add fun and variety to mealtime!
Eating fish is a simple way to improve our diets and our health - it's delicious and nutritious! By now you've probably heard the latest research on beneficial omega-3 fatty acids, and that seafood is the primary source of omega-3s. Some fish are higher in omega-3s than others, but increasing consumption of all types of fish and seafood is recommended. Most studies suggest that by consuming two to three fish meals per week, you can reap health benefits.
Frequently Asked Questions about seafood:
Q. What are omega-3 fatty acids?
A. Omega-3 fatty acids are a subclass of polyunsaturated fats. The omega-3 fatty acids that are contained in fish and shellfish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Sure, these names may be difficult to pronounce, but what isn't difficult to see is that omega-3s appear to have a positive effect on heart rhythm, and according to one recent study, may even reduce the incidence of the most common type of stroke. Another intriguing area of research on omega-3 fatty acids pertains to their role in brain and visual function, as some research suggests they may have a role in preventing macular degeneration, a common form of blindness.
Continuing research looks into the role of omega-3 fatty acids and the immune system, and suggests a positive influence on rheumatoid arthritis, asthma, lupus, kidney disease and cancer, as well as promising research at the National Institutes of Health on depression. Fish that naturally contain more oil (e.g., salmon, trout, herring) are higher in EPA and DHA than are lean fish (e.g., cod, haddock, catfish), but eating more of all types of seafood is the recommendation.
Source: USDA
Q. How does the nutrition in fish compare with meat?
A. Fish and shellfish are excellent sources of protein that are low in fat. For example, a skinless 3-ounce cooked serving of Pollock is 90 calories, 1 gram of fat and 20 grams of protein, or about a third of the average daily-recommended protein intake. A 3-ounce cooked serving of 95% lean ground beef is 139 calories, around 5 grams of fat and around 22 grams of protein. The protein in fish is of high quality, containing an abundance of essential amino acids, and is very digestible for people of all ages. Seafood is also generally lower in fat and calories than beef, poultry or pork. Seafood is also loaded with minerals such as iron and zinc.
Source: USDA
Q. How do I get my kids to eat seafood?
A. Begin introducing fish and seafood to your children when they are young, so they get familiar with the taste and texture. You may consider starting with a mild flavored fish in a crunchy breading that kids find appealing. Try a simple switch to a tasty unbreaded fish or shrimp, to broaden your children's choices while adding nutrition, and forge the healthy habit of eating the nutrition-rich catch of the day. Lots of times children will want to try what you're having for dinner, so set a good example and make enough to share!
Q. Does eating seafood make you smarter?
A. There have been many studies linking fish intake and the consumption of omega-3 fatty acids to improved cognitive performance. While a direct link still needs to be established, the evidence of such a link is growing. Following is an article from the November 8, 2007 HealthDay News, which details new studies about the effects of eating fish on brain functions:
"There may be truth to old adage that eating fish can make you smarter, according to three new studies.
Each suggests that fish intake, particularly the consumption of omega-3 fatty acids in fish, may improve cognitive performance.
A Norwegian study of more than 2,000 elderly people found that those who ate more than 10 grams per day of fish had markedly better test scores and a lower prevalence of poor cognitive performance than those who ate less than 10 grams of fish a day.
The more fish a person ate, the greater the effect. People who ate about 75 grams a day of fish had the best test scores.
A Dutch study of 404 people, ages 50 to 70, found that higher plasma concentrations of omega-3 fatty acid at baseline were associated with a lower decline in several cognitive measures over three years.
Finally a New Zealand study of more than 2,400 people found a strong and consistent association between circulating concentrations of the omega-3 fatty acid eicosapentaenoic acid and physical health and a less compelling link between omega-3 fatty acids and mental health.
The studies were published in the November issue of the American Journal of Clinical Nutrition.
'While these are interesting observational studies, they don't establish a direct link between consumption of fish/omega-3 fatty acids and cognitive function,' Dr. Irwin Rosenberg, of the Friedman School of Nutrition Science and Policy at Tufts University in Boston, wrote in an accompanying editorial. 'There is growing evidence of such an association, but randomized clinical trials are needed to confirm the link,' he noted."
To read on about seafood and its health benefits, check these reputable links:
The National Fisheries Institute
American Dietetic Association
American Heart Association
United States Department of Agriculture
Chart comparing nutritional profiles of various types of fish