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The fats included in the polyunsaturated fatty acid (PUFA) family are known as ‘essential fatty acids’ and these are the good fats for health.
The number of scientific researches has been done on omega-3 and results have clearly indicated that they have an important role in fetal growth and also in brain development in infants and unborn babies. According to dietary guidelines, women who consume omega-3, particularly DHA, not less than eight ounces of seafood per week, may have their babies with sharp cognitive and visual development. Fish and other seafood are good source of B vitamins, including B-12, B-6, biotin and niacin.
The minerals like potassium, iron, phosphorus and zinc are also contained by seafood in good amount. Most fish contains about twenty milligrams of cholesterol per ounce serving, similar to poultry and red meat.
Some fish contain methyl mercury which may be harmful for the developing nervous system of an infant or unborn baby.
Fish and other seafood are an essential part of a balanced diet as they are great low-fat sources of many nutrients. Studies have shown that children who consume more fish may have slightly higher IQs than those who consume less.
All these vitamins are essential for a good digestion, energy production, healthy nervous system and healthy skin, nails and hair. Some fishes which are obtained from some lakes and streams may contain damaging levels of polychlorinated biphenyls. The health benefits of a fish and seafood rich diet is also connected to a considerable reduce in the symptoms of inflammatory diseases like colitis and arthritis.


Fishes like Atlantic salmon, Australian salmon, Blue Mackerel, Blue Eye Trevalla, Silver Perch, Blue Warehou, Pilchards, Redfish, Sea Mullet, Tailor, Threadfin Bream, Rainbow Trout, and Yellowtail Kingfish are high in Omega 3.
Shark, king mackerel, swordfish and tilefish contain high levels of methylmercury so pregnant women and nursing mothers are advised to stay away from these fishes.
Oysters, crab, clams, tuna, and other seafood offer high-quality protein yet low in cholesterol and fat.
Also, they significantly decrease the risk of some forms of cancer, heart disease, and stroke.
Some seafoods like Pacific oysters, sardines, herring, and anchovies are best sources of Omega 3.
Vitamin A protects the body against disease and vitamin D helps to maintain phosphorous and calcium levels in the body.
The dietary guidelines say that pregnant or breast-feeding women can consume any type of tuna they like but should not consume greater than six ounces of white tuna per week as it contains more mercury. Also, they are low in calories and saturated fats, which make it ideal food for any weight loss eating plan. They also deliver other important nutrients like B vitamins, potassium, calcium, iron, niacin, and phosphorus. Some new studies have shown that these healthful fatty acids may help to prevent age-related macular degeneration (AMD), a disease that responsible for impaired vision.
When the flesh of shrimp scallops and lobster turns into pearly-opaque and firm, they are ready to consume.
Recently, the federal government has updated the official guide to healthful eating list, which enlists increasing intake of seafood amid its key recommendations.


A lot of evidence suggests that people who regularly consume fish and seafood in their diet have a reduced risk of unwanted weight gain. A fish and seafood are rich sources of Omega 3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Avoid addition of tartar sauce or butter to your fish and in place of this, you can use herbs like curry powder, paprika, oregano or basil, to improve their flavors. The American Heart Association also recommended in 2002 to consume at least 2 servings of fish in a week, specifically fatty fish.
To people who are following some fat and cholesterol-restricted diets, shellfish may be allowed. They also help to prevent cardiovascular disease as they reduce triglycerides level and blood pressure and prevent formation of blood clots that responsible for heart stroke.
Most fish contain below 5 g of fat per one serving, the amount is less than 5 % of your recommended daily intake. Seafood provides high levels of B vitamins and minerals and also contains a reasonable amount of cholesterol.



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