These nine advantages of seafood are hard to ignore if you’re seeking for an excuse to include more seafood in your diet.

There are many delicious methods to satisfy your craving for seafood, such as uni spaghetti and seafood stew. Furthermore, you may feel secure knowing that fish is healthy for you when you find yourself yearning for it for your next meal. Seafood, according to medical nutrition therapist Misti Gueron, M.S., RDN, of Los Angeles, “may be one of the premier foods to maximize your health” because it is low in overall calories and dangerous saturated fat. So why not have seafood for supper if you’re unsure what to eat? These nine advantages of seafood will persuade you to include it in your weekly diet.

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1. Eating seafood aids in losing weight

Consuming seafood on a regular basis as part of a balanced diet can help you stay in shape. One of the best things you can eat to lose weight is seafood. According to Karen Ansel, M.S., RDN, co-author of “Healthy in a Hurry: Simple,” “It’s incredibly low in calories.” Think of a steak of tuna. Just 185 calories may be found in a substantial six-ounce tuna steak, which provides 41 grams of satisfying protein. When weighed against a six-ounce sirloin steak, which has 342 calories and just 35 grams of protein, the fish comes out on top. Steamed white fish, like halibut, is really one of the most satisfying foods; the only thing higher on the list is the fullness factor of boiling potatoes, according to a research published in the European Journal of Clinical Nutrition. Because white fish has a high protein content and affects the hormone serotonin, which is partly responsible for hunger signals, researchers believe that white fish may be especially satisfying.

2. Seafood is good for the heart.

A great source of omega-3 fatty acids, which are necessary for maintaining heart health, is seafood. “The most widely used forms of omega-3s in the human body are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). According to Misti Gueron, M.S., RDN, “They are found in seafood, especially in fatty fish like salmon, tuna, and trout.” Furthermore, because the body cannot effectively create EPA and DHA on its own, it is critical to obtain these nutrients from diet, particularly cold-water fatty fish, or premium omega-3 supplements. You can do this by taking a daily supplement or two portions of omega-3-rich seafood each week.

3. Fish consumption benefits the eyes

Fatty fish’s omega-3s, DHA and EPA, are also crucial for maintaining eye health. The retina of the eye contains the greatest quantity of DHA in the body. Your ability to see in different lighting conditions—such as when a room changes from dark to bright and your eyes have to immediately adjust—is facilitated by high concentrations of DHA in the retina. As you age, omega-3s can also help protect your eyes. According to Misti Gueron, M.S., RDN, “many studies have indicated that those with a higher intake of omega-3s in their diet may have healthier eyesight well into their late years.”

4. Fish can increase IQ

The Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA) both stress the importance of seafood intake for mothers of small children and women who are pregnant or nursing. Regular fish consumption aids in children’s brain development and growth, and it may even raise IQ. According to FDA studies, infants of reproductive age can increase by an estimated 2.6 IQ points when their mothers eat the recommended two to three servings of fish each week. Regretfully, due in part to worries about the mercury level, the majority of expectant and nursing mothers do not consume the appropriate quantity of seafood. Women are advised by the FDA and EPA to stay away from four fish species due to their high mercury content: king mackerel, shark, swordfish, and tilefish from the Gulf of Mexico. However, the FDA states that there are other safer fish varieties to consume, such as cod, tilapia, catfish, salmon, pollock, and light canned tuna.

5. Seafood is high in protein.

Consuming enough protein in your diet is crucial for maintaining a healthy metabolism, steady blood sugar levels, and a high level of energy. The good news is that seafood has a high protein content. It is, in fact, a complete protein supply that includes every necessary amino acid needed to support tissue growth and repair. Seafood is also simpler to digest than red meats and fowl because it has less connective tissue. About one-third of the daily necessary amount of protein may be obtained from a standard three-ounce portion of cooked fish or shellfish.

6. Fish relieves sadness

Although further study is necessary, some studies indicate that those who consume more fish may be less likely to experience depression. Eating a couple meals of fish a week might be beneficial, according to Karen Ansel, M.S., RDN, “although it’s not clear whether this is because people who are depressed have lower levels of omega-3 fats or because people who are depressed don’t consume sufficient omega-3s.” Additionally, vitamin B-12 may be beneficial. “Vitamin B-12, which also helps protect against dementia and depression, is packed into many types of seafood, especially clams, mussels, and crab,” says Ansel.

7. Fish can strengthen the immune system

Not only is vitamin D crucial for healthy bones, but new studies suggest it may also help stave off colds. Unfortunately, you could not be getting enough vitamin D if you don’t spend enough time in the sun or if your body has problems absorbing it. Vitamin D may be found in fatty fish, and the best seafood to get this vitamin from the sun is probably wild-caught seafood. Twenty wild-caught fish and twenty farm-raised salmon were evaluated by Harvard researchers, who discovered that the vitamin D level of the farm-raised salmon was only around 25% of that of the wild-caught salmon. The researchers hypothesize that this is because the vitamin D content of the edible meat of farm-raised salmon is lower due to inadequate dietary intake.

8. Sustainable seafood is beneficial.

Making the decision to only consume seafood that is sustainably farmed will assist, since one third of the world’s fish population is perilously low. And happily, it’s not hard to obtain seafood that is sustainable. You are probably buying fish from abroad unless you are in a seaside location. In actuality, imports account for about 90% of the seafood consumed in the US. The country-of-origin label (COOL), which is present on all seafood sold in the US, may tell you where your fish is originating from. Although the origin of your seafood may offer some insight into its farming practices, it doesn’t quite paint the full picture. According to Misti Gueron, M.S., RDN, “sustainable seafood is caught or farmed in ways that consider the long-term vitality of specific harvested species as well as the well-being of the oceans and the communities that depend on fisheries.” The Monterey Bay Aquarium’s Seafood Watch program provides downloadable consumer guides for all 50 states, which are ideal to have on hand for whether you’re traveling or at home, to learn about the sustainability of seafood. The instructions offer three categories to make ordering from the menu simple: “Best Choices,” “Good Alternatives,” and “What to Avoid.” They assist you in selecting seafood that is suitable for the ocean depending on the area and time of year.

9. Seafood in cans can be reasonably priced.

Canned seafood, such albacore tuna, salmon, and sardines, is less expensive than fresh fish if cost and convenience are your main concerns. Additionally, cans have a lengthy shelf life, which makes it simple to store them in your cabinets and utilize them whenever it’s convenient. Try ready-to-eat flavored fish pouches or cans that don’t need to be cooked or prepared for the utmost convenience. According to Karen Ansel, M.S., RDN, “you can enjoy a protein-filled snack or lunch just about anywhere if you buy the kind in portable pouches.”