(NC) - In addition to being rich in healthy omega-3 fatty acids, seafood provides a number of other important health and nutritional benefits:
Seafood is heart-healthy since it is naturally low in saturated fat. Seafood is lower in saturated fat than many other animal protein sources including beef and lamb.
Seafood is a source of high-quality protein. Protein is important for providing satiety or fullness in a meal. Protein also helps to slow down digestion of carbohydrates in a meal, which improves blood sugar control for individuals with diabetes.
Seafood provides important vitamins and minerals needed for long-term health. Vitamins A, B and D, as well as calcium, iodine and selenium are just a few of the vitamins and minerals you will find in seafood.
A new study by the Harvard School of Public Health, believed to be the most comprehensive of its kind, concludes that the consumption of one or two servings of fish per week reduces death from coronary heart disease by 36 per cent, and death from any other health-related cause by 17 per cent. According to the lead researcher from the Harvard team, "Seafood is likely the most important food one can consume for good health."
According to the Heart and Stroke Foundation of Canada, "All fish can fit into a healthy diet. Omega-3 fatty acids help reduce the 'stickiness' of the blood so you're less likely to develop clots. Studies show that people who consume fish on a regular basis significantly lower their risk of heart disease and stroke."
Food sources of omega-3 fatty acids
Food
EPA (g)
DHA (g)
ALA (g)
100g canned white tuna in water*
0.2
0.6
trace
100g canned light tuna in water*
trace
0.2
trace
100g canned salmon pink*
0.6
0.7
trace
100g canned sardine (Atlantic) in oil*
0.5
0.5
0.5
100g halibut fresh (Atlantic/Pacific)
* trace
0.3
trace
100g salmon (Atlantic farmed)*
0.6
1.3
trace
100g salmon (Coho wild)*
0.4
0.7
0.2
100g mackerel (Pacific and Jack)*
0.6
0.9
trace
100g trout (mixed species)*
0.2
0.5
0.2
100g herring (Pacific)*
1.0
0.7
trace
2 omega-3 enriched eggs
-
-
0.8
1 tbsp. ground flax seeds
-
-
1.8
1 tbsp. canola oil
-
-
1.3
1 tbsp. soybean oil
1.0
-
-
1/4 cup walnuts
2.4
-
-
Data from: www.nal.usda.gov/fnic/foodcomp, www.canolainfo.org www.burnbraefarms.com/product/omega.html, www.flaxcouncil.ca
*100g (3.5oz) serving of fish is approximately the size of a deck of cards.
