Health Care

Jimmy Faro

They say balance is the key to life, and with that comes a well balanced diet. All meals should include the necessary measurements and ingredients from all parts of the nutritional pyramid, like fats, proteins, vegetables, carbohydrates and dairy. But regarding how much seafood to eat in order to maintain a healthy diet, and when you’ve had too much, a question remains on everyone’s mind. This article will answer many questions pertaining to the nutrients, benefits and risks involved with seafood, so that at last you can enjoy seafood worry free!

More than ever before, humans are at risk of developing heart disease, which is the number one killer of Americans today. Therefore, the FDA recommends that people should eat 8oz, or two servings, of seafood weekly. Consuming these servings of either fresh fish or shellfish can
significantly reduce occurrences of sudden deaths due to heart failure up to 90% more than humans who do not include seafood in their overall diet. After ongoing controversies, the FDA has finally put the risks and benefits involved with seafood to rest. According to the FDA Center for Food Safety and Applied Nutrition, “the benefits involved with the consumption of seafood significantly outweigh the risks.”

Why, you ask? Many types of seafood contain an important ingredient called Omega-3, which is a fatty acid that must be consumed through food, as the body does not produce it on its own. Don’t let the words “fatty acid” scare you! This is a healthy fatty acid that has a number of benefits including improving cardiovascular health and neurological development, reducing tissue inflammation, correcting heart arrhythmia, and preventing weight gain, heart failure, strokes, and diabetes, as well as lowering blood pressure and cholesterol.

Who should avoid consuming seafood? Many publications and articles in the past have noted that pregnant and breast feeding women should stay away from seafood, however it is no longer recommended that these women stay away from seafood entirely. According to Bill Hogarth, a Ph.D. administrator from National Marine Fisheries, “The scientific evidence explored today is clear and solid. Eating more fish and shellfish will lead to a healthier, smarter and long-lived U.S. population.” In fact, it is noted that pregnant or breast feeding women eating omega-3 fatty acids, like tuna, shrimp and salmon, leads to higher intelligence in their offspring. However, they should limit their diet to seafood that does not contain high levels of mercury, like swordfish or shark. In conclusion, seafood is made for anyone who is seeking a healthier diet, but pregnant or nursing mothers should avoid seafood that is high in mercury…again, balance is key!
Below, we have provided a list of many types of fresh fish and shellfish, with their nutritional and beneficial information, as well as how they are cooked. Enjoy!!

Lobster: A very popular item on everyone’s menu, lobsters are freshest in the Northeast, but can be shipped overnight anywhere in the country.

Nutrients- Vitamin B12, Omega-3, Pantothentic Acid, Zinc, Copper, Phosphorus and Selenium
Benefits- Lobster is a huge source of protein, is low in saturated fat, and did we say delicious?
Cooking- This seafood favorite can be baked stuffed, steamed and boiled just to name a few

Scallops: A scallop is a muscle that is found inside two shells. Although cooked various ways, scallops always contain a mild and sweet flavor.

Nutrients- Tryptophan, Omega-3, Vitamin B12 and Magnesium
Benefits- Scallops are very high in protein and helps maintain healthy blood vessel walls that avoid blood clots. Scallops also are great for cardio vascular health, prevention of osteoporosis and lowering blood pressure
Cooking- Various cooking techniques are used including; seared, grilled, broiled, baked and fried

Salmon: An All-American favorite fish with a light pink coloring. With a distinct flavor, salmon is one of the highest consumed fishes in the US. Sold both farm-raised and wild.

Nutrients- Selenium, Omega-3, Niacin, Vitamins B6 & B12, Phosphorus and Magnesium
Benefits- Improves cardio vascular health, prevents blood clots in arteries and improves overall cholesterol
Cooking- Salmon can be grilled, broiled, poached and smoked. Tastes great grilled and on salads

Swordfish: A light and delicate flavoring fish that turns white when cooked. Contains a fair bit more mercury than other fish.

Nutrients- Zinc, Selenium, Niacin, Vitamin B12
Benefits- Contains many antioxidants that help protect against cancer and improves immune system functionality
Cooking- Swordfish tastes great in the summer on the grill, can be made into kabobs as well as baked or broiled

Tuna: A new American favorite fish served in all the finest restaurants! This fish is served as a delicacy and has a meaty flavor. It can be used to make homemade sushi or thrown on the grill.

Nutrients- Selenium, Magnesium, Potassium, Niacin and Vitamins B1 & B12
Benefits- Tuna is high in protein, lowers cholesterol and blood pressure as well as reduces the chances of developing asthma and heart disease.
Cooking- Great on the grill and on top of salads, raw for sushi or a little of both and pan Seared; lightly cooked with a pink center

Haddock: The most commonly eaten white fish with a non-oily texture. This fish is also known as the scrod fish, has a flaky texture and is high in protein.

Nutrients- Vitamins A & D, Omega-3 and Polyium Saturates
Benefits- Haddock is high in protein, low in fat and is a good source of healthy Omega-3 fatty acids that the body cannot produce on its own.
Cooking- Served fried but can also be broiled and baked.

Cod: Another white fleshed fish whose name is similar to “cold”, which is no surprise because it is found in the cold waters. Because Cod contains a mild flavor it is very versatile and can take on the taste you chose depending on how you prepare it.

Nutrients- Omega-3, Tryptophan, Selenium, Protein, Vitamin B6, Phosphorus
Benefits- Helps control high blood pressure, very low in calories and high in protein, helps with cardiovascular health and reduces risk of developing asthma
Cooking- Cod is a basic fish that can be either fried, broiled or baked. When cod is baked or broiled with various seasoning, it takes on the flavors of the marinade or spices you put on it.