Edible foods that come from the marine environment provide various health benefits. Here are the reasons to eat more often.
Many government health officials now recommend Western countries, even pregnant women and breast-feeding, eating seafood at least twice a week to strengthen the heart and brain. Formerly, this recommendation was limited to patients with cardiac disease .
Recall that the term "seafood" is usually edible marine species:
The shells and mollusks with a shell oysters, mussels, clams, scallops, mussels St. Jacques, etc..
The molluscs without shells: cuttlefish, octopus, squid, etc..
Sea snails: winkles, whelks, whelk, etc..
The crustaceans : crabs, shrimps, lobsters, prawns, etc..
The echinoderms : sea urchins, etc..
Fish: Many countries (including USA) include fish in "seafood". In contrast, other countries do not include them in this category. You are free to include or exclude them, but know that in the rest of our article, the term "seafood" refers to both products Marine listed above and fish.
HEALTH BENEFITS
Broadly, experts say the lines of evidence indicate that consumption of about 230 grams every seven days (slightly less for younger children) of a variety of seafood, which provides an average of 250 mg per day of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) , is associated with fewer cardiac deaths in people with or without preexisting cardiovascular disease (by reducing blood clotting factors and increasing relaxation beneficial in large arteries and blood vessels).
Besides the benefits available to the public health, the nutritional value of seafood is of particular importance during growth and development of the fetus and during infancy and childhood.
According to a report, in 2010 by dozens of U.S. experts in nutrition, weekly consumption of two servings of seafood is associated with reduced cardiac mortality (due to coronary heart disease or sudden death) in people with or without cardiovascular disease.
According to Dr Shawn Somerset, professor of human nutrition at Griffith University (Australia), PhD student and qualified dietitian, the benefits of seafood to human health are well-established and internationally recognized, especially in relation to heart health. Switch to these foods (and to the fruits and vegetables, whole grains) and eat less of other foods nutritionally speaking unattractive ( foods low in nutrients but high in calories ) can significantly extend the life and improve the quality of life.
Dr Somerset ideal set for consumption four times a week. "Eating seafood twice a week, the minimum level of consumption with the goal of a lack of important nutrients such as omega-3 and iodine to prevent. However, to achieve optimum nutrition, I would like at least four meals per week based on recommended servings of 200 to 250 g of fish or other seafood it is quite possible, given the potential for 21 meals week, "said the doctor.
Foods from the marine environment are a source of high-quality protein and are low in fat (less than 2% fat on average, and you do not need to grease). You can maximize this advantage in terms of fat by choosing healthier cooking methods like grilling, baking, cooking steam, poach, etc....
In addition, these foods are marine low cholesterol (an essential part of any tissue of live animals). Cholesterol may be too high if we eat too much saturated fat. However, seafood contained very little saturated fat. They have mostly unsaturated fat (which is beneficial). Be careful with oysters, which contain a significant amount of cholesterol (2.5% each oyster provides the daily requirement of cholesterol).
These marine species are less caloric than almost all other meats (even compared with the leanest cuts of red meat or poultry). They are advantageous in the context of dieting, in particular, which is useful given that the obesity rate climbs in highly-developed countries.
In addition, seafood is a very good source of essential nutrients, particularly omega-3 fatty acids (a polyunsaturated fat highly recommended that the body cannot manufacture, including regular consumption allows among others to reduce the risk of macular degeneration ), iodine, selenium, zinc, calcium, potassium, phosphorus and vitamin B12. The fresh sea foods also contain vitamin D ( a micronutrient that has anticancer properties and bone builders). And the more you eat this food category you will get more benefits. Eat lots of shellfishes and fish can also become less dependent on iodized salt and to reduce the iodine content in dairy products.
Other health benefits of fresh marine foods related to brain function, skin problems, the ability to fight infection, and improvements: the immune system, the functioning of the eyes, neurological function, brain development Infant, intelligence, the problem of psoriasis, concentration.
HOW TO EAT THESE FOODS MORE OFTEN?
Offers 10 tips to help you eat more seafood:
1) Eat a wide variety
Incorporate some of these foods that are rich in omega-3 and less loaded mercury, like salmon, trout, oysters, mackerel, herring, sardines, tuna. Salmon are particularly suitable as they contain astaxanthin, a powerful antioxidant that provides many health benefits.
2) Keep lean and tasty
Try grilling, roasting or baking. These cooking methods that do not overburden the excess fat. Avoid eating fish or bake bread or even dipped in creamy sauces that add calories and fat. Use herbs or spices (chili powder, dill, paprika, lemon juice, cumin) can add flavor without adding salt.
3) The crustaceans have also.
Oysters, mussels, clams, squid, etc.... all provide healthy omega-3. Try the mussel's marinara, stewed oysters, clams stew, or pasta with calamari.
4) Have them on hand
The transcribed seafood (such as salmon, tuna or canned sardines) are quick and easy to use. Albacore tuna transcribed is richer in omega-3. As for canned light tuna, it is lower in mercury (which is positive).
5) Bake them carefully
Check oysters, mussels and claims before cooking. If the shells do not huddle close, discard them. After being cooked, discard any that also did not open (because it would mean they cannot be eaten without risk).
Cook shrimp, lobster and scallops, Jacques until they become opaque (milky white). Bake the fish at 63 ° C, until it flakes with a fork.
6) Be creative with them
Think beyond the simple fish fillet. Try the salmon cakes, fried shrimp, broiled fish tacos, or claims on whole wheat pasta. Add creativity and variety by trying a new fish like mackerel from the Atlantic or Pacific broiled herring on a salad, baked pollock, etc....
7) Put them on a salad or a sandwich
Top a salad with grilled scallops, shrimp, crabs instead of steak, chicken or bacon. Use tuna or canned salmon for sandwiches instead of meat (which is often high in sodium).
8) Make smart purchases
Eat more seafood need not be expensive. Fillet of whiting, tilapia, sardines, canned tuna and some frozen seafood choices are usually cheaper. See if the local press, websites and local stores near you offer coupons, coupons and other special discounts to save money on this type of food.
9) Develop your body with these benefactors
The omega-3 from seafood may help improve the development of the nervous system in infants and children. Serve such foods to children twice a week in portions appropriate to their age and appetite. A variety of foods from the marine environment containing less mercury should also be part of a healthy diet for women who are pregnant or breast-feeding.
10) Know your portions
For 230 grams of seafood a week, use our bearings:
A small round box of canned tuna provides about 100 grams (after having passed all the liquid),
An average round box provides approximately 150 g,
A large round box provides about 300 g,
A salmon steak ranges from 110 to 170 g,
A small trout weighing about 80 g.
THE MARINE FOODS TO KEEP THE LINE
Everyone knows that red meat can be fatty, and processed meats can be nightmarish nutritionally speaking. However, studies have shown that crustaceans / shellfish / shellfish / fish may be best for weight loss than poultry, even when you make the same consumption level of calories (that is to say, is to say if you compare 100 calories of food from marine sources with 100 calories of chicken). Indeed, and we have said previously, seafood provided many essential nutrients without making bad fats and cholesterol.
Scientists speculate that this is due to anti-inflammatory properties of fish and also to Antibiotic and hormones that are usually added to ruminant animals. Farmed fish and non-organic poultry can as well be a problem because the food data these animals are not as healthy and natural as they would have eaten in the wild there for decades. So you incorporate more fish and seafood to your diet, the better off you will be (either your health or your body).
If you do not like baked fish, remember that there are plenty of other choices. We have already suggested several tracks earlier in this article, but you can eat tuna or salmon, canned (rinse before eating), shrimp with a little cocktail sauce and a piece of fish for dinner, the scallops Jacques-grilled or fried with mixed vegetables. Occasionally, enjoy lobster in butter but not abuse.
If you eat canned tuna, use a light mayonnaise dressing or low-fat dressing, this will help keep the line. Furthermore, think about a hot red pepper sauce (such as a hot pepper sauce) on tuna if you want to avoid mayonnaise. If you simply cannot bear to eat seafood or fish no matter how to prepare, taking fish-oil supplements (capsules) to get the omega-3 fatty acids which your body needs.
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