The Best Types of Seafood to Eat for a Healthy, Balanced Meal

Seafood is one of the most nutrient-dense foods out there, but it’s not as popular as it should be. It’s packed full of healthy fats and protein making it an ideal food for your body to function properly.

But this doesn’t mean that there’s nothing bad about it. If you eat too much of the wrong types of seafood, you can wind up with some pretty awful health consequences. But that doesn’t mean you can’t eat seafood. In fact, there are many different species of seafood out there that are both good for your health and delicious. And knowing which ones are great can help you save money and be healthy while enjoying your favorite foods.

Which types of seafood are the healthiest?

If you want to go for the healthiest types of seafood, you should opt for shellfish and fatty fish. Although all types of seafood are healthy, shellfish and fatty fish are a bit more nutrient-dense than other seafood types. That’s why they’re more often seen as healthy foods.

Shellfish

Shellfish

Shellfish is a catch-all term for any bivalve mollusk. It can include mollusks such as scallops, clams, oysters, mussels, shrimp, and crabs, as well as gastropods such as snails and squids. Besides being a rich source of protein, shellfish is filled with lots of vitamins, minerals, and healthy fats. Oysters in particular have been shown to have some of the highest levels of zinc and vitamin B-12 in any shellfish.

The healthiest types of shellfish are the low-fat varieties, such as oysters and mussels.

Lean white meat and dark meat are the healthier options. Avoid fried shellfish.

The less processed and higher in nutrients the shellfish is, the better it is for your health.

Seahorses, rays, and tunas

Seahorses, rays, and tunas

Seaweeds, such as kelp and Alaria, can be eaten whole or made into tea. Although they are a microbially-rich food, seahorses, rays, and tunas are not usually cooked and aren’t usually eaten in large quantities. Seaweeds are extremely rich in minerals, vitamins, and trace minerals. This makes them a great food to add to your diet if you want to get a healthy boost of nutrients.

Tuna fish is a good source of omega-3, which is essential for a healthy heart and body.

Lean white meat and dark meat are the better options for seahorses, rays, and tunas.

Bivalves

Bivalves

Bivalves are clams, mussels, and scallops. Like shellfish, bivalves are not usually eaten in large quantities and are usually eaten in moderate amounts as a condiment or a side dish. Bivalves are low in calories and have very low amounts of fat and protein. Meats such as white-meat chicken, turkey, and lean beef contain much more fat, calories, and protein than bivalves.

Scallops are full of antioxidants and are believed to be cancer-fighting foods.

Salmons and sardines

Salmons and sardines

These types of oily fish are great for your health and taste delicious. They are a good source of omega-3 fatty acids, which are essential for your health.

The two types of salmon are Atlantic and Pacific. Atlantic salmon are found in the Atlantic Ocean and are generally fattier than Pacific salmon, which are found in the Pacific Ocean.

Again it’s best served with Lean white meat and dark meat.

Burbots

Burbots

These types of freshwater fish are only found in cold freshwater lakes and rivers. They are a good source of protein and are rich in many vitamins and minerals. Lean white meat and dark meat are the better options for burbots.

Trouts, chars, and other fish

Trouts, chars, and other fish

Lean white meat and dark meat are the better options for these types of fish.

Oily fish are rich in omega-3 fatty acids and are believed to reduce blood pressure and prevent strokes.Lean white meat is a good source of protein while dark meat is rich in many vitamins, minerals, and antioxidants.

Oysters

Oysters

Oysters are a type of bivalve mollusk. They are rich in zinc, selenium, and protein.

Eating oysters regularly can help build strong muscles and bones.

Fish roe

Fish roe

Fish roe is the egg-like substance found inside fish. It’s called “roe” because it’s often found near the head or tail of the fish. This is high in minerals, vitamins, and fatty acids. Eating fish roe regularly has been linked with reducing the risk of developing some cancers.

Freshwater shrimp

Freshwater shrimp

Freshwater shrimp is a freshwater crustacean that is found in freshwater lakes, rivers, ponds, and other bodies of water. It is a very common food in many parts of Asia. Shrimp are low in calories and fat, making them an ideal choice for a healthy diet.

Which types of seafood are best for weight loss?

The best types of seafood to eat if you’re looking to lose weight are those that are higher in protein and lower in calories. Shellfish, as well as leaner fish such as sardines and anchovies, are great options for losing weight.

As is any fish that is canned in olive oil (a diet staple for hundreds of years). Not only does this help you control the amount of fat you consume, but it also helps you feel full longer.

Which types of seafood are best to keep away from?

Many people think that fish with high omega-3 content is a great food to consume, but in reality, this is a very poor nutritional choice.

The problem with the way fish are farmed is that they are fed corn and soybeans, which have been genetically modified to produce a very high omega-3 content. Although omega-3 is an essential nutrient, it’s actually a less healthy type of fat than the omega-6 that most people get too much of. And because omega-3 is only found in certain types of fish, eating a lot of it can lead to imbalance, which can cause major health problems.

Other types of seafood that are best to stay away from include fish that are not wild-caught, species that are endangered (such as the bluefin tuna), and those that are highest in mercury.

Bottom line

Although most seafood is a healthy choice, the type you choose can matter a lot. Be sure to choose the best types of seafood and consume them in moderation to get the most nutrition out of them. Playing around with different types of seafood and recipes can help you find the types that you like the most. Don’t be afraid to try something new, and don’t be afraid to experiment with different types of seafood to see what you like best.

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