SEAFOOD: The Health Food from the Sea

Seafood is the perfect choice for health-conscious people. Two servings of seafood a week is the best way to get omega-3 fatty acids which are beneficial to health.

• An excellent source of protein
• Low in calories
• Low in total fat, saturated fat, and cholesterol
• High in polyunsaturated fat
• The highest source of omega-3 fatty acids
• Low in sodium
• A great source of vitamins and minerals
• Nature's “Fast Food”

Most seafood contains only 100 calories for a 3½ ounce serving. This is 20 grams of protein-almost half the protein that the body needs in a day.

Seafood is naturally low in total fat, including cholesterol. In general, fish has about 15 mgs cholesterol/ounce compared to chicken and lean beef at 20 mgs and 30 mgs cholesterol, respectively. The type of fat that fish does have is unique polyunsaturated fat called omega-3 fatty acids. These special fats have protective benefits against heart disease, cancer, and inflammatory conditions.

The omega-3 “eicosanoids”
• Oppose clot formation by reducing the “stickiness” of platelets
• Lower triglycerides in the blood
• May reduce the progression of atherosclerosis
• May decrease blood pressure by relaxing blood vessel walls
• May help maintain the normal rhythm of the heart
• May inhibit tumor growth and help healthy cells resist damage by tumor-producing cells
• May increase resistance to asthma attacks
• May limit inflammation of intestinal tissues
• May control auto-immune disease progression in rheumatoid arthritis, lupus, MS and psoriasis
• May reduce migraine headaches due to blood vessel dilation

Requirements for omega-3 fatty acids in pregnancy have not been established. However, during the last trimester DHA concentrations (an omega 3 FA) increase 3 fold in the fetus to promote optimal mental acuity. After that, for the first 3 months of life the newborn increases DHA concentrations another 3-5 times. The pregnant woman and new mom can supply this demand easily by eating fish twice a week. Breast milk is the only infant food that provides available forms of DHA. Formula should be supplemented with DHA.

The Mercury Issue in Fish
We know that some varieties of fish contain this industrial contaminant, but giving up fish means missing out on omega-3 fatty acids that help foster brain development. Therefore, women who may become pregnant, pregnant women, nursing mothers, and young children have been advised by the Food and Drug Administration and the Environmental Protection Agency to be concerned about eating certain types of fish. A new study published this May in Environmental Health Perspectives has found that the benefits of eating fish outweigh the risks, as long as fish that are low in mercury are chosen. These are:

For more information: http://www.thegreenguide.com, www.epi.stat.nc.us/epi/fish or call (919)707-5900.