Choosing Healthy Seafood: Insights from Dr. Hiram Ip
I am often asked about dietary matters, especially regarding the healthiness of seafood. Seafood is a nutritious food, but what factors should we consider when making choices? Here are my recommendations:
Choose Oily Fish
Oily fish such as salmon, mackerel, sardines, and trout are rich in Omega-3 fatty acids, which are crucial for cardiovascular health. Omega-3 fatty acids help lower triglyceride levels and reduce the risk of heart disease and stroke.
Prioritize Small Fish
Small fish like herring, anchovies, and sardines are rich in calcium, iron, and vitamin D, among other nutrients, and also provide plenty of Omega-3 fatty acids. As they are typically low on the food chain, their mercury content is lower compared to larger predatory fish, making them safer choices.
Be Cautious of High-Mercury Fish
Some large predatory fish, such as tuna, sea bass, and swordfish, may contain higher levels of mercury. Prolonged consumption of excessive mercury can be harmful to health, especially for pregnant women and children. Therefore, exercise caution when selecting these fish and avoid excessive consumption.
Choose Small Shrimp
Small shrimp like shrimp and crayfish typically have lower mercury content and are safer choices. Additionally, these small shrimp provide ample protein and other nutrients.
Fish is Preferable to Red Meat and Chicken
Generally, fish is considered healthier than red meat and chicken. It contains fewer saturated fats and cholesterol and is rich in healthy unsaturated fatty acids. Additionally, fish provides ample protein and a variety of vitamins and minerals, supporting normal bodily functions.
Conclusion
Choosing healthy seafood is essential for our overall health. Remember these recommendations and ensure your diet includes a variety of seafood choices to obtain comprehensive nutrition. If you have any health concerns or questions, be sure to consult your physician.
Dr.Hiram Ip cares for you.
