Seafood is an excellent source of lean protein and is rich in vitamins and minerals like iron, zinc, iodine, niacin, and B-vitamins. Fish and shellfish are also both low in saturated fat, which is known as the “heart breaker” fat.
Seafood is rich in omega-3 fatty acids, which may help reduce hypertension, prevent cancer, relieve arthritis symptoms, and reduce our risk for heart disease. This is why the Dietary Guidelines for Americans and the American Heart Association recommend that we eat at least two four-ounce servings of fish per week to lower our risk for heart disease. Research shows that even consuming a small amount of foods rich in omega-3 fatty acids on a consistent basis can provide both heart-protective benefits and help with healthy brain function. Fish that are highest in heart-healthy omega-3s include tuna, salmon, herring, sardines, and mackerel. Even fish that are lower in fat, like crabmeat and cod, are still good choices for a lean protein source rich in vitamins and minerals.
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