List Of 10 Seafoods For A Long And Healthy Life | Nutrition & Dieting slideshows | Well Being center

Wild salmon

Salmon is a popular fish choice as it makes a change from the mundane white fish variety. Salmon is a very good source of omega-3 fatty acids which are essential in the body for keeping the heart healthy by reducing the risks of heart attacks and strokes. It also has a high volume of vitamins in particular A, D, B and E. Vitamin E in particular is a powerful antioxidant that has been associated with preventing cancer and reducing the build up of plaque in the arteries. Salmon can be grilled, baked or fried and has a very succulent taste. It makes a great salad as well as with potatoes and vegetables.

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Photo courtesy of woodleywonderworks by Flickr : www.flickr.com/photos/wwworks/823697696/
www.askmen.com/sports/foodcourt_250/250_healthiest-seafood.html
http://www.womenshealthmag.com/nutrition/the-healthiest-seafood

Rainbow trout

Rainbow trout is one of the best fishes you can eat especially when it is farmed because it is free from contaminants and raised in fresh water pools. A cooked rainbow trout contains well over the daily amount of omega 3 fatty acids essential for a healthy heart and is full of vitamins and minerals. They are also very high in protein with an average trout containing 21g which is 37% of your daily value. Trout can be baked and seasoned for a tasty evening meal with vegetables and potatoes or can be served as part of a start with a salad.

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Photo courtesy of Ralph Daily by Flickr : www.flickr.com/photos/ralphandjenny/2928616383/
healthyeating.sfgate.com/trout-good-you-2923.html

Oysters

Oysters fall under the mollusks branch of seafood and can be enjoyed raw or fried. They are exteremely high in omega-3 fatty acids and in particular the mineral zinc. The reason for their "aphrodisiac" effect is due to the increased levels of zinc which improves sexual health in men. Oysters are also very high in iron which benefits the blood and lowers the risk of developing anaemia. However they are quite high in fat so should be eaten in moderation but they have added value in the level of protein which can be up to 44 percent of your daily intake.

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Photo courtesy of Elliot by Flickr : www.flickr.com/photos/pointnshoot/485112912/
nutritiondata.self.com/facts/finfish-and-shellfish-products/4189/2

Striped bass

Striped bass is a fish that is high in protein with a 3-oz serving containing 15g. It is also particularly low in fat and low in calories. Most of the fats that are found in striped bass are healthy fats called omega-3 fatty acids to reduce the risk of heart disease. Striped bass is a mild tasting fish so can be versatile when cooking. There is a high amount of vitamin B12 found in striped bass which is important for your haemoglobin and oxygen transportation. There is also high levels of heam iron which is the type easily absorbed by the body.

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Photo courtesy of stu_spivack by Flickr : www.flickr.com/photos/stuart_spivack/2221457207/
healthyeating.sfgate.com/benefits-eating-striped-bass-7706.html

Pollock

Pollock is more oftenly called Alaska Pollock and is a mild tasting fish with a delicate texture. It can be bought both fresh and frozen and can be combined with a range of seasonings and vegetables. It is high in protein but low in fat, with four to five hundred milligrams of omega-3 fatty acids for a healthy heart. It is best cooked in olive oil instead of butter to keep the fat content down but baking the fish gives a crisp taste. Farmed Pollock is much healthier as they are brought up in fresh water pools which avoid the fish being contaminated.

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Photo courtesy of Frank Douwes by Flickr : www.flickr.com/photos/frankdouwes/3984074417/
seafoodhealthfacts.org/seafood_choices/pollock.php

Perch

Most fish are high in protein and low in fat an perch is no exception. However there are a lot of risks associated with ocean perch and their levels of mercury so you need to make sure to buy fresh fish and handle safely. Perch is high in vitamin B12 to improve the efficiency of haemoglobin and the American Heart Association recommends eating two servings of fish a week to promote heart health. The best way to lower the amount of mercury consumed when eating fish is to remove the skin before cooking and any excess fat that is on the fish.

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Photo courtesy of John Beagle by Flickr : www.flickr.com/photos/johnbeagle/7261983464/
www.livestrong.com/article/448443-ocean-perch-and-health-risks/

Sardines

Sardines are not everyone's first choice when you think of fish to eat for dinner but they are very nutritious. A single serving of sardines have approximately twenty three grams of protein and jam packed with omega 3 fatty acids. Sardines are also high in iron while being low in salt which is a good thing for ocean fish. They are however slightly high in calories which comes from being packed in olive oil, which is more commonly associated with a healthy lifestyle. They are particularly low in mercury content for ocean fish compared with tuna or salmon.

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Photo courtesy of Ignotus the Mage by Flickr : www.flickr.com/photos/ignotus/4026347804/
summertomato.com/6-reasons-to-eat-more-sardines/

Mackerel

Mackerel is one of the best fish products you can eat as it is jam packed with nutrition. It is full of omega three and six fatty acids for a healthy heart and combines a multitude of vitamins such as A, E, C, B12, D, E and K which are essential for maintaining a healthy body. mackerel is also high in a variety of minerals such as iron, calcium, potassium and sodium, and traces of zinc and copper. Less reported but just as important mackerel contains coenzyme Q10 which is an anti carcinogenic for eliminating cancerous cells to prevent the risk of the disease developing.

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Photo courtesy of Frank Douwes by Flickr : www.flickr.com/photos/frankdouwes/3983779321/
www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-mackerel.html

Haddock

Haddock is another mild tasting fish which can be found in both white and yellow forms. It is high in protein with a regular serving containing almost forty percent of your daily intake. It is also very low in fat and calories so is good for losing weight and can be eaten cooked in salads or with potatoes and vegetables. Haddock is also packed with vitamins and minerals in particular vitamin B which are essential for blood function and energy. They are also high in magnesium, iron, phosphorous and many other minerals which are vital to the body to keep it functioning properly.

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Photo courtesy of Edinburgh Blog by Flickr : www.flickr.com/photos/theedinburghblog/2443535102/
www.livestrong.com/article/440167-what-are-the-health-benefits-of-haddock/

Tilapia

Tilapia is a great fish for eating while on a calorie controlled diet as it is low in fat and calories. One portion of tilapia contains about twenty six grams of protein which is nearly half the amount recommended by the institute of medicine. They are also very high in omega 3 fatty acids for healthy growth and preventing heart disease. A portion of tilapia contains about 128 calories which is much lower than many other fishes or meat products with such a high protein content. It can be baked or grilled to keep the fat content down as when frying the oil used will increase this.