The Healthiest Seafood Items to Order from a Restaurant

When dining out, many people have questions about the healthiest choices available on the menu. In this article, we will explore the healthiest items you can order from a seafood restaurant, focusing on their nutritional benefits and the medical advantages they offer.

Nutritional Benefits of Seafood

Seafood is renowned for its nutritional value, particularly for its high-protein content while being low in calories, saturated fats, and cholesterol. It is also rich in essential vitamins and minerals, making it a vital part of a balanced diet. Regular consumption of seafood has been shown to reduce the risk of cardiovascular disease, stroke, obesity, and hypertension, among other health issues. Fish also plays a crucial role in maternal and child health, providing vital nutrients for proper development.

Calories and Protein

Seafood is considered a low-calorie protein source. For instance, common low-fat fish such as cod, tilapia, and sole contain less than 100 calories per 3-ounce cooked portion. Even the fattier varieties, like mackerel, herring, and salmon, have approximately 200 calories per serving. Seafood is a complete protein source, ensuring that you receive essential amino acids necessary for healthy growth and optimal fetal development. A 3-ounce serving of most fish and shellfish provides around 30-40 grams of the recommended daily protein intake. The protein content in seafood is easily digestible due to its lower connective tissue compared to red meat and poultry.

Fats and Cholesterol

Seafood is generally recognized for its low total fat and saturated fat content. Most fish and shellfish contain less than 5% total fat, and even the fattier fish like mackerel and king salmon have close to 15% fat. A significant portion of the fat in fish is polyunsaturated, including omega-3 fatty acids, which provide additional health benefits.

Polyunsaturated fats, specifically omega-3 fatty acids, are essential fats required for healthy human development. These complex compounds cannot be produced by the human body and must be obtained through diet. Scientific evidence supports that marine-derived omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can help reduce the risk of heart disease and contribute to brain and vision improvement in infants. Fish and shellfish are the principal dietary sources for EPA and DHA, while plant-derived omega-3 fatty acid alpha-linolenic acid (ALA) is a precursor to EPA and DHA and is only converted at a rate of about 0.1-9% in the human body. The American Heart Association recommends 1000 milligrams of EPA/DHA daily for patients with coronary heart disease and two meals of fatty fish each week for those without coronary issues. Fish with moderate to high levels of omega-3 fatty acids include oily sea fish such as salmon, herring, mackerel, and sardines, further detailed in the description of omega-3s and their role in human health.

Cholesterol content varies among different animal foods. Current dietary recommendations suggest limiting cholesterol intake to 300 mg per day. Most fish and shellfish contain well under 100 mg of cholesterol per 3-ounce cooked serving, with many of the less fatty varieties having less than 60 mg.

Conclusive Review and Further Information

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