Seafood: How Healthy Is It?
The Food Standards Agency in the UK says:
We should be eating at least two portions of fish a week including one of oily fish. But most people aren't eating enough fish.
White fish and oily fish
White (non-oily) fish, cod, haddock and plaice, are an excellent source of lean protein which contains essential vitamins and minerals, including selenium and iodine.
Oily fish, such as sardines, herring, mackerel, trout and salmon, are rich in omega 3 fatty acids (which help prevent heart disease, and may also boost brain power). You can find a useful table of oily fish verses white fish on the Food Standard Agency's site. Note that fresh tuna counts as an oily fish, but canned tuna doesn't (due to the canning process).
What about pollutants and mercury?
Some people worry about eating oily fish because they've heard it contains pollutants and can be harmful. However, these pollutants (dioxins and PCBs (polychlorinated biphenyls)) are only present at a very low level, and are associated with most foods containing fats. The Food Standard Agency's recommendations are that:
- Men can safely eat up to four portions of oily fish per week
- Women past child-bearing age, or who are never going to have a baby, can also eat up to four portions of oily fish per week
- Girls, women who might get pregnant and pregnant woman should eat a maximum of two portions of oily fish per week
Children of mothers who had eaten lots of fish during pregnancy had better communication and social skills at seven years old.... and the benefits were shown to outweigh any risk from pollutants.
All fish contains a small amount of mercury , but some types of fish (large ones which eat other fish) contain high levels of mercury - this may damage an unborn baby, so these fish should be avoided by pregnant women:
- Shark
- Swordfish
- King mackerel
- Tilefish
The FDA (US Department of Food and Drug Administration) has advice to pregnant women about mercury in fish.
Most government guidelines say that these types of fish are fine for adults and older children (though some more conservative guides suggest not giving them to children under 16). More recent studies, though, may suggest health risks to adults from eating a lot of these fish (see this BBC news article).
Shellfish
Prawns, crab, squid, mussels, lobster and other sea-creatures that have a shell are collectively known as "shellfish". It's good to include these in your diet, as well as fish, since they're low in fat and high in protein and minerals. (Prawns, for instance, contain just 67 calories per 100g.)
Because shellfish can harbor harmful bacteria, and pollutants from the water they lived in, it's important to cook them thoroughly. Some shellfish, such as oysters, are often served raw - make sure you buy these from a reputable outlet, and don't give raw oysters to elderly people, children or anyone who's unwell.
What if I don't like seafood?
It's not uncommon for people to dislike seafood. You might find that there are some varieties you like, though; tuna is a very different taste and texture from prawns, for instance! Try eating a type of seafood you've not tried before - or including seafood as part of a dish such as putting rice in a paella, or prawns in a stir-fry.
Some people are allergic to seafood, and shellfish in particular can trigger a deadly reaction from some people. You might be able to safely eat white or oily fish but it's best to avoid all types of shellfish if you know you're allergic to one of them.
Do you have a favorite type of fish, or a great tip for cooking with seafood? Share it with us in the comments.
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mmm fish.
ReplyWOW~! Interesting! Thanks for sharing, i will avoid large fish and eat more small fish in the future pregnant period.^^
Im especially love steam fish with tomato, mushroom shitake and a little bit chili.and eat with rice em...healthy and tasty.
Rgds
Suki
~ quick diet program with Japanese plum weight loss product
ReplyIn addition to the GREAT points you make about the nutritional value of Omega3 fatty acids, seafood can be prepared in more ways than almost any "protein" on a meal plan. Not all fish need be left whole. It makes a wonderful stock, small flaked pieces of white fish makes a nice surprise in a rice dish or salad, and most seafood items can be served hot or cold!
ReplyI enjoy salmon mostly, sometimes with a pecan meal over the top.
ReplyFish consumption is not the only way to increase the amounts of omega-3 fatty acids in your body. Researchers noticed that foods that come from animals that consume grass, insects, and other green foods can also be a great source of omega-3 fatty acids. Omega-3 acids usually come from plants with green leaves, not only fish as many people would think, and they are accumulated in the animals that consume those leaves. I read about this at http://www.projectweightloss.com/index.php.
ReplyWe buy cooked crabs from the local market - they clean them for us, then we just scoop out the meat from the shell and use pliars to crack open the claws and legs. You can get a full meal for two from a crab costing £6 or £7 - tastes delightful with a little lemon juice and eaten with an avocado and tomato makes a great meal for pretty much anyone except strict vegetarians!
ReplyIt's sashimi for lunch!! Yum!
ReplyI don't have a lot of money, being a grad student and all, but I do stock up on canned salmon and sardines. Even though it's from a can, it's wild alaskan salmon and is still good for you. Better than farmed salmon. Also, I try to eat sardines. When I eat more fish, I definitely notice a change in my mood.I also drink cod liver oil, a teaspoon a day and when I don't, I do notice a rise in my anxiety or depression.
http://lilasweightlossblog.blogspot.com/
ReplyI am very fond of cedar plank salmon. Its very interesting how so much of the great flavour is absorbed into the fish through the wood.
ReplyCould you talk a little bit about which fish to eat in regards to not harming the environment?
ReplyChristine,
The Environmental Defense Fund has an excellent website and a printable pocket guide for selecting fish that is designed around the ideas of selecting safe fish to eat for both health AND the environment.
The website is www.edf.org
ReplyI like just about all seafood except most white fish (cod, haddock, etc.). I live in the Midwest and cheap, fresh seafood is tough to come by. Unless you go lake fishing for crappie, sunfish, bluegills, muskies, etc., you really can't get cheap fresh fish. On special occasions, I'll buy a nice salmon or tuna steak or shrimp or something like that. Lobster's usually out of the question because it's super expensive, but when I was in El Salvador, we stayed in a hotel that was near a great seafood place that had a whole lobster dinner for something like $7. I ate there just about every night while I was there! I'm also a big fan of mussels, crab, clams, and oysters. I've had octopus and squid and they're OK, but the texture's a bit weird to me.
Another thing you have to realize about seafood: Even though it's very healthy, you have to be careful about how you prepare it. Lots of people deep-fry all their seafood and that sort of defeats the health benefits it has. You're better off steaming, grilling, or baking your fish/seafood.
ReplyI wish I liked fish more. Here in Texas we mostly eat fried fish, so I am trying to avoid it for now. My family never cooked it any other way, so now when I try baked or broiled fish, it just doesn't taste right. I don't even want to think about fish stew!
ReplyYou just haven't found seafood cooked the right ways. Don't give up! Trust me, it's out there. Go to a decent restaurant on the beautiful Texas gulf coast and enjoy! Just wait until after "Ike" leaves the neighborhood.
ReplyThis is good information. Fish has many health benefits, and can make great meals due to the variety. As Spectra mentioned, it is important to consider how you prepare the fish though. Fried fish can taste good, but it is probably better to prepare it in other manners.
ReplyNothings more satisfying than earth-cooking a fish you caught yourself
Replyrice in a paella??
mussels in paella...
Reply... More recent studies, though, may suggest health risks to adults from eating a lot of these fish (see this BBC news article).
The link of the BBC news article is wrong... so could you lead me to the right place. Thanks in advance.
Yuji from Japan
ReplyI'm still interested in the BBC article. Could you tell me where this link was supposed to jump to...
ReplyI love eating "unagi" japanese term for "eels". Yummy! The best of all I have ever eaten was unagi steak (I ate when travelling to Osaka, Japan) I wish I knew how to cook it.
ReplyFor people that don't like seafood, could they not just take a fish oil supplement to get the benefits of omega 3s?
Reply"What if I don't like seafood?"
This should be something more like 'What if I can't afford seafood?'
I just so happen to love seafood, but my penny-pinching just won't allow me to have it regularly. I'm sure there may be others in the same boat as I.
ReplySeafood is one of my favorite food. The other reason is to increase the amounts of omega-3 in my body. I also try to give seafood to my child.
ReplyI'm not much of a sea-food person, but I have found where to get healthy recipes!
Replytuna, salmon, mackerel... delicious foods, good quality protein, pack with omega 3s. could you share those recipes with us sally?
Replywhat is the difference in terms of meat quality and composition when you compare a bony fis (fish with scales at their skin and vertibral column) like salmon with a non- bony fish like shark,( cartelegenous fish with no scale on the skin)?
ReplyAnwar