Seafood : Health benefits, Vitamins, and Recommendationsmahesh kandakatla
Seafood is a healthy choice for people of all ages. It is a good source of easily dissolved, digested protein. Seafood is among the few foods that contain high portions of omega-3 and fatty acids. It helps in the development of nervous system and retina.
MARINE DIET HAS SEVERAL BENEFITS:-
BENEFITS RELATED TO HEALTH AND NUTRITION
The fat content in seafood is mostly liquid. Fats are present in the form of oil while red meat contains solid fats. The dietary guidelines recommend less intake of solid fats. They might increase the level of blood lipids, total cholesterol, and LDL cholesterol. Seafood is also a remedy for heart diseases, hypertension, stroke, and obesity. it has high contents of polyunsaturated fats including omega-3 which are “heart healthful”. Acids like the EPA and DHA play a pivotal role. EPA and DHA are useful for regulating blood pressure and heart rate. Seafood also decrease the risk of arrhythmias, which leads to sudden death in adults.
BENEFICIAL FOR PREGNANT AND LACTATING MOTHERS
The nutrients from seafood are necessary for the fetal growth. The DHA present in kinds of seafood is beneficial for the development of brain and vision of infants. However, some precautions need to be followed, wild fishes like tilefish, shark, swordfish and king mackerel have methyl mercury. Hence it is advised for women who are breastfeeding not to have more than 6 ounces per week of these fishes.
VITAMINS AND MINERALS
Marine diet is high in vitamins and minerals. it has very high contents of niacin, riboflavin, vitamin b6, vitamin b12, thiamin, zinc, potassium, iron, and selenium. Portions of vitamin a and d are also high. Bony fishes are a rich source of calcium while marine fishes are rich in dietary iodine.
AN ESSENTIAL DIETARY RECOMMENDATION
According to the dietary guidelines for Americans, eating 8-12 ounces of marine food is beneficial for pregnant women. Smaller amounts of seafood are beneficial for children. Eating oily fishes like mackerel, herring and sardines at least twice a weak can be beneficial for providing higher amounts of EPA and DHA. Farmed fishes have a higher content of omega -3 and other fatty acids compared to the wild caught seafood. Seafood satisfies the requirement of Alpha-Linolenic acid for all ages. Seafood is easily capable of fulfilling 250 mg of EPA per day. Sources like Canola oil, Soyabean oil, and walnuts provide our body with ala. Our body is only able to convert a small portion of it to EPA. Thus seafood remains a better dietary recommendation. In terms of fulfillment of epa when consumed in the right amount per week, it is still the best.