We’ve all heard the news that seafood is great for your health, but it’s sometimes hard to figure out exactly why. Keep reading to find out the many benefits of eating fish.
At the top of our list of benefits of eating fish is the huge amount of omega 3 in fish. Consumption of omega 3 has been found to help eyesight and fight inflammation. Recent studies have shown that frequently consuming omega-3 can even help treat depression symptoms—but more on that in a bit.
2) Good cholesterol
There are actually two types of cholesterol: Low Density Lipids (LDL) and High Density Lipids (HDL). LDL is in foods like bacon, muffins, and egg yolks. LDL is usually considered bad—it builds up in your arteries, increasing your risk of heart disease and stroke. HDL, however, is considered good. It comes from nuts, olives, and certain fish like salmon, one of the healthiest fish to eat. HDL helps break down LDL, helping to decrease your risk of cardiovascular illness.
3) Very lean source of protein
Without a healthy source of protein, your muscles will not heal properly after injury or a strenuous workout. While protein comes from any type of meat, seafood is a low-fat, low calorie protein option. Even fatty types of fish are often healthier than other meats! With such an immense variety of fish to choose from, you have many options to decide which is the best fish to eat to suit your individual protein needs.
4) No hormones, antibiotics, or filler
Hormones, antibiotics, and fillers in some meats have been known to cause allergic reactions, and have been linked to increases in cases of antibiotic-resistant bacteria. Luckily, when you consume US-processed wild seafood there will be no contamination, antibiotics, hormones, or fillers. Some fish, like Blue Fin Tuna, have a naturally higher level of mercury, but for the most part, US-processed wild seafood will not have anything added to it.
5) Helps prevent Type 2 diabetes
Combined with all the positive points in this list, fish, like salmon and black cod, can help people who are at risk of type 2 diabetes stay healthy. Consuming these types of fish has been linked to lower glucose concentrations, and replacing red meat with fish can lower diabetes risk by up to 35%.
6) Slows cancer growth and curbs cancer risk
Studies have found that inflammation can prompt the growth of tumors and can speed up the growth and spread of cancers that have already developed. Since many types of seafood, like chum salmon, have a healthy amount of Omega-3 and LDL, they can help decrease inflammation, possibly helping slow down or prevent certain types of cancer.
7) It helps treat depression
Doctors believe that adding certain foods to your diet can help in the fight against depression, and increase your positive mood. The omega-3 fatty acids in fish play an important role in brain function, so adding more fish to your diet will increase your omega-3 intake effortlessly. With a boost of omega-3, your brain will get what it needs to help battle mild to moderate depression.
8) Vitamin D
Vitamin D is necessary for absorbing calcium and promoting bone growth and health. A deficiency in this vitamin has been linked to cancer, heart disease, depression, and obesity. It can be hard to get sometimes, especially if you live somewhere that sunshine is hard to find. But if you know where to look in your meals, you won’t have any issues getting this essential nutrient. Yup, you guessed it. Fish is an excellent source of vitamin D, and since it’s oil soluble, fish is, in fact, one of the very best ways to get it.
9) Better sleep
Most fish contain a good amount of vitamin B6, which is required to make melatonin. Melatonin is a hormone which induces sleepiness and helps you fall asleep faster. Increase your seafood consumption, and you may start to enjoy more restful nights!
10) It’s Delicious!
Seafood health benefits go beyond the facts and figures and scientific studies listed above. Frankly, seafood is just delicious! You hear “heath food” and might instantly think of bland, boring, tasteless foods. But seafood is chock full of succulent flavor, and with its incredible versatility, you can easily eat seafood at least once or twice a week, maybe even more, without getting bored.
No matter what reason you have for adding more fish to your diet, be sure to follow all food safety recommendations. Now’s a great time to grab some top-quality seafood and start yourself on the road to healthier, more flavorful meals.
Overall, the nutritional value of seafood is incredibly high, while remaining low in fat and calories.
But is caviar good for you?
Keeping in mind that caviar was never meant to be a main course, yes it is very good for you. Those little eggs are packed with vitamins, minerals, healthy fats, and so much more. That’s a powerful punch in a tiny, delicious package! Serve it with the right accompaniments and you’re serving up the fanciest multivitamin known to humankind.
Caviar nutritional benefits
Caviar benefits are surprisingly varied for such a compact food. But, considering each egg had the potential to turn into an entire fish, it shouldn’t be a big surprise. Most notably, the large dose of omega-3 fatty acids alone have been shown to improve overall health, support healthy brain function, help alleviate some depression symptoms, and even help with impotence. The high vitamins and minerals in roe have positive anti-aging effects on the skin, and may help ward off disease by providing a nice boost of nutrients. Low calorie, high protein, packed with goodness, caviar is an incredible powerhouse of health. While the price may seem high at first, seeing all the health benefits it can provide make adding caviar to your menu well worth every penny.
Caviar nutrition facts in a 1 tablespoon serving:
- Calories: 40 – low calorie
- Omega-3 fatty acids: 1.086g – supports brain function
- Protein: 4g – fuel for the body, building blocks for muscles
- Fat: 3g – fuel for your body, good for your brain
- Carbohydrates: 1g – fuel for your body
- Cholesterol: 94.1mg
- Vitamin B12: 3.2mcg – healthy blood cells, prevents anemia
- Selenium: 10.5mcg – immune system support
While the cholesterol seems a bit high for such a small serving, the benefits definitely outweigh the downsides. Considering caviar was meant to be an appetizer or a garnish, eating more than a single serving of caviar isn’t common anyway. The omega-3 fatty acids alone make this well worth it. Add the large boost of selenium for a healthy immune system, and vitamin B12 for preventing anemia, and you can see why caviar is good for you.