While the benefits of eating shellfish are well known, they are also compounded by the threat of contamination from metals, chemicals, harmful microbes, and other substances such as pesticides found in the marine habitat.
However, some experts have linked the consumption of seafood and a low risk of heart disease. Additionally, other research indicates that women who consume omega-3s during pregnancy have experienced a long gestation period. In addition, they present better brain and visual development in babies.
There is no doubt that, if you know how to choose well, seafood can provide great benefits to our health. Learn about the 8 most beneficial and safest types of seafood .
8 types of healthy seafood
1. Mussels
Mussels are farmed and generally considered healthy because of the environment in which they are raised. Mussels are filter feeders and obtain their own food by filtering water from the ocean.
On the other hand, mussels are low in mercury and, since diseases among crustaceans are rare, antibiotics and chemicals are not found in them.
2. Pacific sardines
Canned sardines are a healthy option as they are low in mercury. They may be small, but sardines supply a lot of omega-3s and are loaded with calcium.
These types of sardines can also provide about 30 percent of the daily calcium needs and are also a great source of iron, phosphorus, zinc, magnesium and potassium. They can be eaten straight out of the can or spread on toast.
3. Sea bass
The seabass is native to the Atlantic Ocean and the eastern Mediterranean Sea. It is one of the fastest growing fish, providing the best protein in the seafood industry. This type of fish is considered a safe and healthy seafood option, as well as being rich in omega-3 fatty acids, protein and antioxidant selenium .
4. Wild salmon
There are differences in nutritional values between wild-caught salmon compared to farmed salmon.
A serving of wild salmon contains 113 fewer calories than farmed salmon. Although wild salmon contains less omega-3 fatty acids, it is considered a good source of nutrition and can be consumed with fewer polychlorinated biphenyls (PCBs) contaminants, which is 5 to 10 times higher in farmed fish.
It is important to note that PCBs are considered carcinogenic and with toxic effects on the immune, reproductive and nervous systems in animals.
Scientists recommend consuming wild varieties of salmon , as they provide more than three times the daily dose of omega-3 fatty acids and are an excellent source of selenium, antioxidants and minerals.
5. Rainbow trout
Rainbow trout is another fish that is a great source of omega-3 fatty acids . A single fish can supply you with a little more than 100 grams of your daily requirements in vitamin B12 and potassium than can be found in a banana, as well as almost half of the recommended daily intake of niacin which is an essential micronutrient for the metabolism.
Most of the trout on the market are farmed and it is also often called the “golden trout.”
6. Golden
Gilthead seabream is another of the fish raised in a fish farm. Like the sea bass, it is native to the eastern Atlantic and the Mediterranean. Sea bream is grown in Canada in closed recirculation systems.
According to research, seabream is not only low in mercury , but it is raised in a reliable and responsible environment.
7. Oysters
Oysters are known to be a good source of zinc, but they are also rich in omega-3s, providing 1,550 milligrams of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), as well as being a great source of iron.
Despite their benefits, it is important to note that raw oysters have a higher risk of transmitting disease than other foods.
8. Alpine trout
This fish, also known as arctic trout , contains low levels of mercury, is grown in an environmentally responsible way and, as a member of the salmon family, is also high in omega-3 fatty acids.
Alpine trout farming in the US, Canada, Norway and Iceland is considered one of the best.
References
- Lynette Arceneaux, “The 9 Safest Seafood Options.” For Livestrong [Revised August 2016]
