The health benefits of eating seafood are well known, but so are health risks. In stark contrast to healthy lean protein and various vitamins, minerals and omega-3 fatty acids in fish are a threat to metals, chemicals, harmful microorganisms and other substances such as pesticide contamination. “Despite this, many scientists have weighed the pros and cons, and it seems that the benefits outweigh the risks,” said Mila Carlton, author of “Food-rich Poor Foods,” “especially if you choose the fish that contains the most Omega 3 Classes have the lowest likelihood of toxic exposure. “The study links seafood consumption to reducing the risk of heart disease. In addition, women who consume omega-3-rich foods during pregnancy experience longer gestational times, and in addition, better brains and v can be seen developing in infants. Read on to learn about the nine safest seafood options and their health benefits.
Source: olgna / iStock / Getty Images1. Mussels
Farmed mussels are not only healthy but also environmentally friendly. Mussels are filter feeders that are obtained by filtering seawater. Therefore, mussel farming operations can actually clean the water they are in. And because they are suspended in water rather than at the bottom of the ocean floor, they are more environmentally friendly. In addition, they have low levels of mercury and do not require the use of antibiotics and chemicals due to the low levels of disease in shellfish.
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Source: ASIFE / iStock / Getty Images2. Pacific sardines
Canned sardines are a healthy fish option and all types of fish are rarely mercury. They may be small, but sardines supply large amounts of omega-3 fatty acids and contain calcium: 3.75 ounces can provide about 30% of daily calcium requirements. Sardine is also an important source of iron, phosphorus, zinc, magnesium and potassium. They can be eaten directly from the cans - looking for canned olive oil - or with toast.
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] Image Source: voltan1 / iStock / Getty Images3. American cultured squid
squid c author Mira Calton said that this is a healthy and safe s Choice. Four ounces can provide up to one day of omega-3 fatty acids, which have other benefits. The four-ounce portion accounts for almost 75% of the daily recommended vitamin D, which is more than 100% of the B12 demand. In addition, salmon has a very low mercury content. The Monterey Bay Aquarium Seafood Watch recommends finding the country of origin when buying salmon to ensure that it is not imported like squid, swai and bar fish, they are also labeled as “salmon”.
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Image credit: Dole08 / iStock / Getty Images4. Farmed Branzino
Branzino, a squid nativ According to the “National Restaurant News”, the East Atlantic and the Mediterranean are among the fastest growing seafood proteins in the restaurant industry. This is good news for consumers. Marine industry expert Louis Rozzo recommends this gentle, delicate fish as a safe and healthy seafood choice. Branzino is rich in omega-3 fatty acids, proteins and antioxidant selenium.
Source: Boris Ryzhkov / Hemera / Getty Images5. Wild Alaskan Salmon
[123 "A good choice for safety, health and sustainability is Wild Alaskan salmon," said Mila Carlton, the food-rich, poor food author. There is a nutritional difference between wild salmon and farmed salmon. A 6-ounce wi has reduced heat and 113% of saturated fat compared to farmed salmon. Although it also contains less omega-3 fatty acids, it is still considered a good source of reducing the risk of contaminants such as polychlorinated biphenyls.(PCBs), the level of farmed fish is 5 to 10 times higher. Polychlorinated biphenyls are considered to be carcinogenic and have been found to be toxic to animal immunity, reproduction and the nervous system. Wild species recommended by Calton, such as red snapper and ginkgo, provide a minimum daily dose of omega-3 that is more than three times that of omega-3, an excellent source of selenium, an antioxidant and mineral.
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Credit: VankaD / iStock / Getty Images 6. Breeding rainbow trout
Rainbow trout is another fish that is an important source of omega-3 fatty acids. Just one serving of four ounces of food can provide more than 100% of the daily need for vitamin B12 and potassium, not the intake of large bananas, and the daily intake of niacin, a key micronutrient for metabolism. Nearly half. Most of the squid on the market is farmed and is often referred to as "golden carp." American-raised rainbow trout are grown in an ecologically responsible manner with low levels of mercury. Source: matthewennisphotography / iStock / Getty Images 7. Jintou 鲷
Another farmed fish, recommended by seafood industry expert Luis Rozo It is a golden eagle. Like branzino, it is native to the East Atlantic and the Mediterranean. The Gilthead sea otter cultured in Canada is listed as the “best choice” by the seafood observation at the Monterey Bay Aquarium in a closed 100% circulation system. The “best choice” ranking means that fish are not only low in mercury but also rich, well managed and harvested or farmed in an environmentally friendly manner.
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Credit: CCat82 / iStock / Getty Images 8. Oyster[123 Oysters are known for their good source of zinc to increase their sexual desire, but they are also rich in omega-3 fatty acids, available in 4 ounce servings.1,550 mg of EPA and DHA. They are also an important source of iron. Oysters cultured around the world or wild oysters from the Gulf of Mexico are the “best choice” for seafood observation at the Monterey Bay Aquarium. Farmed oysters are available all year round and are oysters on the market. It is important to note that raw oysters do pose a higher risk of foodborne illness.
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George Doyle / Stockbyte / Getty Images 9. Farmed Arctic CharAlthough Arctic char is commercially harvested, most of the sales in the US Arctic charcoal is farmed. This fish contains low levels of mercury and is cultivated in an ecologically responsible manner. As a member of the salmon family, the omega-3 fat content is also high. Farmed Arctic char from th, USA, Canada, Norway and Iceland have received the “Best Choice” title for seafood observation at the Monterey Bay Aquarium.
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eugena-klykova / iStock / Getty Images What do you think?Do you eat fish? Why or why not? Which are your favorite seafood? Do you like any of the safe seafood selections on this list? How are you prepared? Are you reducing seafood intake due to contaminants and other problems? Leave a comment below and let us know what you think.
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