What are the benefits of seafood? How to eat seafood more healthy?

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We have written many longevity articles . Japan is a well-known longevity place. They have a lot of living habits and let many people continue to study and learn.

Today in this article, we analyze their habits and love to eat seafood.

Those who insist on evolution have speculated that if it were not seafood, humans could not even evolve into intelligent life.

This is because when humans began to incorporate fish, shellfish, and other meat into their daily diets, their brain capacity gradually increased and their level of intelligence increased.

Image courtesy of Bundaberg Region
In other words: the reason why human beings are smart is very much related to the early life of the sea.

This is of course only a guess, but it is not a hole in the wind. The relationship between man and the ocean seems to have been engraved in the gene.

Imagine that when you see the sea and walk along the beach, are you happy like a child?

In the face of the red lobster, the octopus, the shells of different shapes, the sea fish that shuttles the geeks, are there all kinds of ecstatic feel?

What makes people more enjoyable is the taste experience brought by these seafood:

When fresh and incomparably, the tender and smooth sea flavor falls into the entrance, the fat gravy instantly blasts between the lips and teeth.
Move your tongue and move your emotions, sweet, full-bodied, rich… These feelings are rushing into your mouth, breaking into your heart, and then turning back thousands of times, endless aftertaste.
This ultimate savory experience is not the only benefit that seafood brings to you. Their nutritional value has long exceeded the expectations of most people, such as these common umami flavors. ↓

Nutritional elements of various types of seafood
→Salmon (wild)

Salmon contains a range of impressive beneficial nutrients, as well as some interesting biologically active compounds such as astaxanthin .

Astaxanthin is a carotenoid compound with superior antioxidant activity , which can effectively remove free radicals in cells, enhance cell regeneration, and reduce accumulation of aging cells.

Image courtesy of Nutritious Life
In addition, many people know that salmon is rich in omega-3 fatty acids.

So, what nutrients are included in every 100 grams of salmon? 1

Omega-3: 1424 mg
Omega-6: 113 mg
protein: 27 g
vitamin B12: 97% DV (DV refers to the daily recommended intake, then the data here means: 100 g of vitamin B contained in salmon, 97% of daily intake)
Selenium: 54% DV
Vitamin B3 (nicotinic acid): 33% DV
Phosphorus: 28% DV
Vitamin B1 (thiamine): 14% DV
→Oyster

Oyster is one of the healthiest seafood choices. It is one of the most nutritious foods except for organ meats such as the liver. It provides a lot of zinc .

Zinc-rich foods can increase the amount of semen and sperm motility, helping to improve male fertility , which is why the oysters have a so-called “aphrodisiac” effect.

The nutritional value per 100 grams of oysters is as follows:

Omega-3: 672 mg
Omega-6: 58 mg
Protein: 7 g
Zinc: 605% DV
Vitamin B12: 324% DV
Copper: 223% DV
Selenium: 91% DV
Vitamin D: 80% DV
→Squid

Squid is the cousin of salmon, the two fish look similar, but the squid tastes milder than salmon.

Image courtesy of HunterAngler Gardener Cook
The squid is also rich in omega-3 , and the vitamins and minerals are very rich. Each 100g squid contains:

Omega-3: 1068 mg
Omega-6: 175 mg
Protein: 20.8 g
Vitamin B12: 130% DV
Manganese: 43% DV
Phosphorus: 24% DV
Vitamin B3 (nicotinic acid): 23% DV
Vitamin B1 (thiamine): 23% DV
→Abalone

Similar to oysters, abalone is another shellfish that provides a lot of beneficial nutrients.

In addition, abalone is an excellent source of iodine, iodine is an essential trace element, and many people do not have enough consumption.

Abalone has a soft and chewy texture and is an excellent source of iodine. In addition, the nutrients provided per 100 grams of abalone are:

Omega-3: 90 mg
Omega-6: 7 mg
Protein: 17.1 g
Selenium: 64% DV
Vitamin B5: 30% DV
Vitamin K: 29% DV
Vitamin E: 20% DV
Phosphor: 19% DV
→ octopus

Octopus is always a bit weird in traditional Western cuisine, but it is a significant part of the food world in many regions (such as Singapore, South Korea, etc.) .

Image courtesy of Eater NY
The nutritional content of every 100 grams of octopus is also amazing:

Omega-3: 163 mg
Omega-6: 9 mg
Protein: 14.9 g
Vitamin B12: 333% DV
Selenium: 64% DV
Iron: 29% DV
Copper: 22% DV
Phosphor: 19% DV
→Squid

Squid is a small, nutritious oily fish that lives mainly in the Atlantic and Pacific Ocean, but also has some freshwater species.

The meat is soft, delicious and comes with a touch of saltiness. It has been part of the traditional breakfast in some parts of the UK and North America.

Yisrael-kristal, a long-lived grandfather from Israel, died in 2016 at the age of 112.

He has a habit of eating salted squid every day .

She also told the New York Times that he eats to live rather than lives to eat. That said, he has pickled herring every day

Salmon is one of the best sources of vitamin D. It can provide 407% DV of vitamin D per 100 grams of salmon. In addition, there are:

Omega-3: 1729 mg
Omega-6: 130 mg
Protein: 18.0 g
Vitamin B12: 228% DV
Selenium: 52% DV
Phosphorus: 24% DV
Vitamin B3 (nicotinic acid): 16% DV
→Squid

Squid is a very popular food, but it also provides super rich nutrition (per 100g) :

Image courtesy of The Daily Meal
Many people are afraid that the squid is high in calories and does not dare to eat. In fact, squid is a very good diet food, full of satiety, nutritious, and really delicious.

Omega-3: 496 mg
Omega-6: 2 mg
protein: 15.6 g
copper: 95% DV
selenium: 64% DV
vitamin B2: 24% DV
phosphorus: 22% DV
vitamin B12: 22% DV
→sardines

The sardine omega-3 is very rich and very common.

Sardines can be supplied fresh or frozen depending on the location, but there are canned options around the world.

The nutrients provided by every 100 grams of sardines are very rich:

Omega-3: 1693 mg
Omega-6: 123 mg
Protein: 20.9 g
Vitamin B12: 150% DV
Vitamin D: 120% DV
Selenium: 58% DV
Phosphorus: 37% DV
Calcium: 24% DV
→Marine vegetables

In addition to fish and shellfish, there is another type of nutritious marine product: marine vegetables.

They are the most iodine-containing foods on the planet and one of the best choices for iodine deficiency.

There are many types of marine vegetables, but the most common ones include kelp, kelp, seaweed and wakame .

Image from Eating Rules
Take wakame as an example. The nutrients per 100 grams are as follows:

Omega-3: 188 mg
Omega-6: 10 mg
protein: 3 g
manganese: 70% DV
folic acid: 49% DV
sodium: 36% DV
magnesium: 27% DV
calcium: 15% DV
→Shrimp

Shrimp is a shellfish crustacean that is rich in high-quality protein and various micronutrients.

For every 100 grams of shrimp, the nutrients provided are:

Omega-3: 540 mg
Omega-6: 28 mg
Protein: 20.3 g
Selenium: 54% DV
Vitamin D: 38% DV
Phosphorus: 20% DV
Vitamin B12: 19% DV
Iron: 13% DV
→蛤蜊

蛤蜊 belongs to soft shellfish, soup, stew, or eat alone is very delicious.

Image courtesy of Serious Eats
In terms of nutrition, 蛤蜊 provides some excellent benefits, especially vitamin B12 , which contains:

Omega-3: 198 mg
Omega-6: 16 mg
Protein: 12.8 g
Vitamin B12: 824% DV
Iron: 78% DV
Selenium: 35% DV
Manganese: 25% DV
Vitamin C: 22% DV
→Anchovy

Anchovies is one of the world’s smallest edible fish, with a unique flavor, fried or made into cans.

The nutrients contained in every 100 grams of anchovies are:

Omega-3: 1478 mg
Omega-6: 97 mg
Protein: 20.4 g
Vitamin B3 (nicotinic acid): 70% DV
Selenium: 52% DV
Iron: 18% DV
Phosphor: 17% DV
Calcium: 15% DV
→贻贝

Mussels are soft shellfish and are an important source of B vitamins and mineral manganese .

Image courtesy of Heather Ogg Blog
The nutritional value per 100 grams of mussels is as follows:

Omega-3: 483 mg
Omega-6: 18 mg
Protein: 11.9 g
Vitamin B12: 200% DV
Manganese: 170% DV
Selenium: 64% DV
Iron: 22% DV
Phosphor: 20% DV
→Crab

The crab tastes mild, with a light sweet taste, soft texture, and the Chinese love.

The micronutrients contained in every 100 grams of crab are:

Omega-3: 320 mg
Omega-6: 12 mg
Protein: 18.1 g
Vitamin B12: 150% DV
Selenium: 53% DV
Copper: 33% DV
Zinc: 24% DV
Phosphor: 23% DV
Rich in nutrients, seafood can bring a lot of health benefits to human beings in addition to its delicious taste.

Eat more seafood, may bring you benefits?
→ Improve cognitive ability and reduce the consequences of aging to the brain

Aging can lead to a decline in cognitive ability.

But many studies have found that people who eat more fish have a slower decline in cognitive ability. 2

Researchers believe that this may be related to the gray matter in the brain, which is the main functional organization in the brain and contains functions such as processing information and storing memory.

Studies have shown that people who eat fish every week have more gray matter that can control emotions and memories. 3

→ Improve depression and make you happier

Depression is a serious and extremely common mental illness.

It is characterized by low mood, sadness, reduced energy, loss of interest in life, and so on.

Studies have long confirmed that people who regularly eat fish are much less likely to suffer from depression. 4

Image courtesy of Dr. Weil
In other words, eating seafood can make you happier and improve the quality of your life.

→ Improve your vision and make your eyes brighter

Macular degeneration is the leading cause of visual impairment and blindness with age.

In 2014, a study published in the Investigative Ophthalmology & Visual Science Journal of the Journal of Ophthalmology and Visual Science found that:

Those who regularly eat omega-3-rich seafood are less likely to have macular degeneration . 5

In another study, women who regularly consumed fish reduced the risk of macular degeneration by 42%. 6

In addition, certain fish and shellfish can enhance people’s night vision.

→ Reduce the risk of autoimmune diseases such as type 1 diabetes

Autoimmune diseases occur when the immune system mistakenly attacks and destroys healthy body tissues.

For example, type 1 diabetes, when the immune system attacks the pancreas, it is easy to eventually cause the disease.

A number of studies have found that seafood has a reduced risk of type 1 diabetes in children.

Image courtesy of ModernMom
Scientists explained that this may be related to omega-3 fatty acids in seafood, as well as vitamin D.

In addition, selenium is a potent antioxidant in seafood and is known to improve the immune system.

→ Promote heart health and reduce the risk of heart disease and stroke

Heart disease and stroke are the two most common causes of premature death.

In 2008, a study of more than 40,000 men in the United States found that those who ate 1 or more fish a week had a 15% lower risk of heart disease . 7

→The protein contained in seafood is easier to digest and reduce the burden on the stomach

Proteins contained in fish and shellfish are more easily digested and have higher bioavailability than birds, beef and mutton .

Some friends, I feel that eating meat is not easy to digest. It is recommended to eat more seafood with more fat.

Therefore, if you have enteritis, autoimmune gallbladder disease, autoimmune pancreatic disease and other diseases that affect digestive function, you can use seafood as your main source of protein.

In addition, people who eat seafood often have better skin condition, high quality sleep , and low inflammation …

However, in fact, we are often warned to eat less seafood because many people worry that these foods contain heavy metal mercury, which can be fatal.

Worried about mercury in seafood? You care too much
I have to admit that the mercury content of some fish may be relatively high, and those who fear seafood will tell you:

Fish absorb mercury from water and remain in their muscles in the form of methylmercury, which accumulates over time.
When ingesting methylmercury, it is almost completely absorbed by the gastrointestinal tract and affects body tissues.
Moreover, methylmercury also easily crosses the blood-brain barrier and placenta, and high levels of methylmercury can cause damage to the nervous system.
It sounds terrible, but in fact you overestimate the risk.

First of all, there are some fish that contain high levels of methylmercury, such as whales, swordfish, sharks, squids, marlins, etc., which can be avoided .

Seafoods containing very low methylmercury include oysters, clams, scallops, mussels, salmon, crabs, shrimps, squid, squid, squid, flounder, lobster, Atlantic salmon, etc., and can be chosen at will.

Image from Weber
Second, any fish with a higher selenium content than methylmercury is actually very safe , including most marine fish and about 97% freshwater fish.

This is because selenium combines with methylmercury to form inactive substances that are not effectively absorbed by the body.

So, don’t worry about the mercury content in seafood, just be bold and eat as long as you choose the right seafood.

Many people should have another question, that is, the problem of raw seafood.

Can you eat seafood?
There are many people who eat raw seafood, such as Koreans swallowing Octopus, Japanese people chewing sashimi, eating salmon, and many Chinese are also eating oysters…

Is there any risk of raw seafood?

In 1950, a collective food poisoning broke out in Osaka, Japan, killing a total of 272 people, 20 of them died.
The culprit of the incident was Vibrio parahaemolyticus, a pathogenic bacterium that had a great relationship with the semi-dry sardines they ate. 8

Image courtesy of Italian Food Forever

In July of this year, a 71-year-old man from South Korea, after eating raw seafood, caused serious complications and eventually needed amputation to save his life. 9

Therefore, raw seafood has certain risks. In order to avoid these risks, some people do not recommend raw seafood. It is recommended to cook or cook at low temperatures.

Small knowledge
, people who are not at high risk of eating seafood, people with impaired immune system, pregnant women with too little stomach acid , infants, and elderly people who
are not well digested
However, the human body is not so fragile. We have stomachic, intestinal, and immune system barriers. Even if there are parasites, it is not so easy to harm the human body.

For healthy young people, as long as the source of seafood is reliable and properly handled (fully frozen), under normal circumstances, there will not be too much risk. If the Japanese are not, Koreans have long forbidden to eat raw seafood.

I usually only eat salmon, other seafood, such as oysters, I am still familiar with it, I feel that cooked does not affect the taste.

In addition, there is a legend that is more widely spread about seafood: after eating seafood (especially shrimp), you can’t eat vitamin C.

This is because shrimp contains high concentrations of arsenic compounds, which are not toxic to humans, but vitamin C can convert it into toxic arsenic trioxide, commonly known as arsenic, which causes poisoning.

Is this statement credible?

Vitamin C + Shrimp = arsenic?
Westerners like to squeeze lemon juice when cooking shrimp, and Chinese people also use shrimp or green tea to fry shrimp.

Lemon, tomato, and tea all contain a lot of vitamin C. If shrimp and vitamin C produce toxic substances, isn’t the poisoning report reported every day?

Image courtesy of With Peanut Butter on Top
In fact, most of the arsenic contained in shrimp is stable organic arsenic with an inorganic arsenic content of less than 4%.

Vitamin C does not have the ability to convert non-toxic organic arsenic into toxic inorganic arsenic.

The state also has restrictions on the inorganic arsenic content of seafood. For example, the inorganic arsenic content per kilogram of shrimp and crab should not exceed 0.5 mg.

According to this measurement, if you want to achieve the amount of arsenic poisoning, you must eat at least 105 kg of shrimp at a time.

I am afraid that it has not been poisoned before it is broken.

The key thin dragon said
This seafood science article, delicious, strongly recommend that you eat more seafood in the future, inland friends eat seafood is really expensive, really envious of friends in coastal cities.

I know a friend of the original diet, who is at the beach all year round, and who is still changing places, really envious of him.

Regarding seafood, in addition to delicious, the health benefits that most people can think of may be omega-3 fatty acids.

But in fact, its other nutrients are also rich to the point that you may not be able to imagine, really nutritious and delicious.

However, it should be noted that people who are allergic to seafood must be cautious.

In addition, for gout patients, if you do not change the diet structure, you should pay attention to the amount of seafood , because the high content of strontium in these foods will increase the body’s uric acid content, which may induce gout.

But the root cause of gout is not seafood. In fact, seafood also has anti-inflammatory effects.

The root cause of gout is here, related reading → can not cure gout without eating seafood? It’s awkward to cure the gout.

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