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Did y'all know the boilerplate American consumed 16.1 pounds of fish and shellfish last year — compared to 183.half dozen pounds of meat and poultry? Low in fat, high in protein and rich in omega-3 fat acids, seafood is a healthy alternative to meat and poultry, and many of united states of america would do well to consume more of it.

Omega-3 fat acids take been shown to reduce inflammation and triglycerides and blood pressure, all of which are known risk factors in heart disease. Plus, according to the American Journal of Clinical Nutrition, the fatty acids found in fish and shellfish may help promote brain health.

The federal government's latest dietary guidelines, released in 2011, recommend eating eight ounces of seafood per week. But similar most foods, moderation is key; shellfish are surprisingly high in cholesterol, especially lobster and crab, and some varieties of fish, such every bit swordfish and tuna, are known to contain mercury.

At that place are enough of fish in the ocean, equally they say, and with a niggling nutritional background it's piece of cake to work these foods into a balanced, healthy diet.

Shrimp: Three ounces of shrimp (or about seven medium-sized shrimp) has a mere 84 calories, 1g of fat, and an impressive 18g of lean poly peptide. And talk about versatility: relish them chilled (cocktail mode), in a stir-fry with your favorite veggies, tossed in a steaming bowl of soup, perched atop a well-baked leafy salad, stacked on skewers, and more.  Nutritionally, shrimp are a nifty source of selenium, an antioxidant that fights cancer-causing free radicals in your body. Other nutrients in shrimp include vitamins D and B3, plus the mineral zinc, and iodine, which is important for dieters considering deficiencies tin promote weight proceeds or hinder weight loss. If you are watching your cholesterol, it's best to go piece of cake on shrimp considering four big shrimp take 42.5mg of cholesterol.

Salmon: Richer in heart healthy omega-iii's than most other fish varieties, salmon is likewise substantially lower in saturated fatty than beef. Another perk is that a serving of salmon is high in protein and packed with B vitamins (B2, B3, B6 and B12) which heave energy, stoke the metabolism and support a good for you nervous system.  Salmon is a bully source of phosphorus too, which is important for building and maintaining potent bones. It's also high in potassium, which helps regulate heartbeat and maintain healthy blood force per unit area.  There's much debate almost the benefits of buying wild or farm-raised salmon. Either type is good, merely if you don't mind paying a chip more than, opt for the wild. That's because a iii-ounce serving of subcontract-raised salmon actually contains 11g of full fatty compared to 5g of total fatty in wild salmon.

Lobster: Pricey lobster is e'er-popular, enjoyed steamed or grilled in the beat out, or cutting into succulent chunks for super-delicious soups, salads — even sushi rolls. With only 115 calories, less than 1g of fat and a whopping 24g of protein, a one-pound lobster is sure to fill you up without filling you out. Like shrimp, lobster is high in selenium, of import for maintaining a stiff immune system. Lobster may be slightly higher in cholesterol than shrimp, but to put this in perspective, according to the National Institutes of Health, a iii.5 ounce serving of lobster has 72mg of cholesterol, which is less than the same serving of chicken, containing 85mg of cholesterol. Resist the temptation to drown your lobster in butter; a 2-ounce side serving of melted butter has 400 calories and 25g of saturated fat. Go instead with a spritz of lemon and add together flavor with null calories or fat.

Crab: Fans dear crab for its sweet, succulent meat, but in that location's plenty nutrition-wise to become excited about, also. A 3-ounce portion of crab contains just 98 calories, 1g of fat and a hefty 20g of lean protein. Steamed, broiled or boiled, crab is an fantabulous source of A, C and B vitamins, also equally minerals similar copper and zinc. Dissimilar other seafood, crab contains the mineral chromium that enhances the action of insulin, a hormone that helps motion free energy from food out of the bloodstream and into our cells. This is great news for type 2 diabetics, considering chromium may help with tighter glucose command. Simply if you lot are on a sodium restricted diet or struggle with high blood pressure, keep in listen that crab is one of the few foods that is naturally high in sodium. Many varieties of crab range from 200 to 300mg of sodium in a 3-ounce serving, all the way up to 900mg of sodium or more than in a serving of Alaskan king crab.

Oysters, Mussels and Clams … Oh My! These raw bar mainstays are enough tasty, low in calories and fat, and each has its own nutritional claim. An society of six medium oysters contains but 57 calories, even so information technology's loaded with atomic number 26, B12, phosphorus and zinc, not to mention its legendary aphrodisiac effects. Clams are high in selenium and niacin, a B vitamin that has the potential to not simply boost your HDL (healthy cholesterol), just lower your LDL (bad cholesterol), and mussels (which are a blazon of mollusk) are specially high in protein, low in fat, and a great source of omega-3 fatty acids. In fact, a 3-ounce serving of cooked mussels provides over 700mg of cardio-protective omega-three fatty acids, which is more than twice the amount found in the same iii-ounce serving of shrimp.