Delicious Nutritious Seafood

Seafood can be a part of a healthy diet; it is a good source of protein and is low in saturated fat while containing vitamins A, B, E, D, B12 and minerals such as calcium, iodine, iron, phosphorus, selenium and zinc.

From the Experts: About 20-30% of energy should come from fat and yet, it's important which type of fat we choose. Both the American Dietetic Association and Dietitians of Canada recommend people choose unsaturated fat found in liquid vegetable oils, nuts and seeds, and omega-3 unsaturated fat found in fatty fish. The American Heart Association also recommends adults to eat fatty fish at least 2 times per week to benefit the heart of healthy people. Examples of fatty fishes are mackerel, lake trout, herring, sardines, albacore tuna and salmon; they are high in two kinds of omega-3 fatty acids: EPA and DHA which shown to be cardioprotective. DHA foods are especially important during pregnancy and breastfeeding for proper brain growth and development in infants.

Shunned Shrimp: A study in New York Rockefeller University found out that steamed shrimp, high in cholesterol but very low in fat, do not adversely affect the lipid profile in people with normal cholesterol levels. Five ounces (150 grams) of steamed shrimp provides only 1.7 grams of fat, 0.36 grams saturated fat and 150 calories.

Hairy Crab is rich in protein, calcium, iron, selenium, zinc. Since the hairy crab has a cooling effect on human body, it is best served with minced ginger and vinegar, followed by hot ginger tea or warmed rice wine. When enjoying a hairy crab, it's essential to purchase from reputable shops, clean and cook it thoroughly, and enjoy it in moderation.

Advice for pregnant women: The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) are advising young children, women who are pregnant or breastfeeding to avoid eating fishes with high mercury such as shark, swordfish, king mackerel, tilefish. Shrimp, canned light tuna, salmon, pollock and catfish are low in mercury and can be eaten up to 12 ounces per week.

*This article had appeared in VOle Health Tips.