I’m a big seafood guy. No doubt about it. I know for some of you, the smell of fish alone turns you off to it. You’re truly missing out though. I feel bad for you. Not only do a lot of these options taste great, but they are LOADED with a plethora of health benefits. The AHA (American Heart Association) recommends that you eat 2 servings of fish per week. That’s not asking a lot. Now, let’s DIVE in, hahahaha, see what I did there?!?…I’m corny…Let’s go!
Crustacea – This group includes shrimp, lobster, crayfish, and prawns. We’ll start with shrimp and lobster being that they are probably the 2 that you’re used to seeing. Shrimp are all jacked up on protein! 17 grams per 3 ounce serving and only 90 calories per shrimp. On top of that, they’re stacked with all 9 amino acids needed for your body. Throw in a bunch of antioxidants that you can’t pronounce, and these little guys give you some serious bang for your buck.
Lobsters contain 19 grams of protein per 3 ounces, all 9 amino acids, and give you 95 calories. Throw in high amounts of selenium, zinc, and vitamin B12, and you’re riding the healthy bus. Don’t get off!
Crayfish are miniature lobsters and prawns are super-sized shrimp. Moving on…
Mackerel – Think tuna when you’re milling over your decision of whether or not to eat this fish. 3 ounces of mackerel contains 20 grams of protein and, depending on whether it’s Pacific or Atlantic caught, 3-6 grams of monounsaturated fat/1-2 grams of Omega-3. Also packed with a little over 50 percent of the Daily Value of selenium and vitamin B12.
Mollusks – These are the other version of shellfish. Mussels, clams, scallops, and oysters make up the Mollusk group. Mussels, clams, and scallops all have virtually the same makeup. 3 ounces of any of these contain 100 percent of the Daily Value of vitamin B12. They also land over the 50 percent marker for iron and selenium. 15 grams of protein are found within those 3 ounce servings.
Oysters are loaded with zinc. 1 cup will deliver over 100 percent of the Daily Value. Why’s zinc important? It’s the largest factor in keeping your immune system strong.
Sardines – Gross right? I’m not much of a sardine guy. But, I’ll try anything once and you should too! They’re loaded with Omega-3’s. A 1/2 gram of these babies will significantly help to decrease your risk of cardiovascular disease. They also have a ton of the following: manganese, copper, zinc,iron, magnesium, phosphorus, potassium, and calcium.
Tuna – Tuna, to me, is the ribeye of the fish world. I’ll take a great tuna steak any day of the week and twice on Sunday’s! Like the rest of the previously mentioned fishy friends, tuna is loaded with Omega-3’s. In terms of canned tuna, go with water instead of oil. Canned tuna contains 42 grams of protein PER CAN! That’s why (those of you who see me at BucksFit crushing cans of tuna regularly) I eat them! Tuna is also loaded with vitamin B6 and 12, niacin, and selenium.
White Fish – These are a very lean fish. 3 ounces of any of these (rockfish, flounder, cod, halibut, pollack, orange roughy) will give you 20 grams of protein for around 90 calories. B vitamins, selenium, and Omega-3’s are also found at high levels in these beauties of the sea.
Salmon – Salmon is the best source of Omega-3’s on Earth. Wild salmon will help with inflammation risks. They also help with circulation, memory, and blood sugar regulation. Always eat salmon (and every other fish) from the wild, not farm raised. Farm raised fish are loaded with hormones and chemicals that destroy the “good” that comes from the fish.
That’s all for today! Bottom line: Eat more wild fish. If you can do it twice a week, you’re helping yourself in the long run. See you later this week and thanks for stopping by!