Alexandra Long, Dietetic Intern Are you a fan of seafood? If not, hopefully I can convince you to give this health food another chance. Don’t write it off as a fancy, expensive food. Cheaper options include canned tuna, anchovies, and sardines, as well as frozen filets that are generally cheaper by the pound than fresh fish. This versatile ingredient has more to it than meets the eye! What are the health benefits?
Seafood is a great source of protein and omega-3 fatty acids. Protein is needed to sustain many physiologic functions and retain muscle mass. Not only that, but it helps you to feel full during a meal. Omega-3 fatty acids are thought to be anti-inflammatory, are important for neurological development, and provide cardiovascular benefits. Concerned about Sustainability? Did you know you could be helping the environment by eating fish? The Potomac River is now home to an invader species, the blue catfish. This catfish poses a serious risk to the native species of the Potomac. As it has no natural predator in the area, the only thing eating this fish is us! Make this fish a part of your weekly grocery list to help the Potomac while increasing your seafood intake. How much should I have? The recommended amount of seafood is 8-12 ounces each week. Don’t carry a scale with you? No problem! Next time you have fish, grab a piece that’s the size of your palm for an accurate serving size of about 4 ounces. Have 2-3 “palmfuls” of seafood every week to receive the listed health benefits! What about mercury? Yes, some seafood can contain mercury, but studies have shown that the benefits outweigh the risks, even in pregnant women. However, you can choose the variety of seafood you eat to limit mercury content. Seafood with the highest mercury content includes king mackerel, marlin, orange roughy, shark, swordfish, tilefish, and bigeye tuna. The best choices include catfish, anchovy, flounder, shrimp, tilapia, squid, salmon, and sardine just to name a few! Up for giving seafood another chance? You don’t have to get the seafood special for $25 at the restaurant down the street to enjoy the health benefits. Grab canned tuna, frozen shrimp, or some blue catfish during your next grocery stop, and get creative with cooking at home!
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