Top 8 seafoods reputed to be good for health... which one is the best?

 

8th place shrimp

 

Shrimp appear pink to the naked eye because they contain high levels of astaxanthin. Astaxanthin is a powerful antioxidant that helps protect our bodies from oxidative stress. According to previous studies, the antioxidant activity of astaxanthin has been shown to be up to 500 times higher than that of vitamin E and beta-carotene.

Additionally, shrimp provide essential nutrients such as vitamin B12, selenium, zinc, and protein. They are also frequently used as ingredients in various dishes such as pasta, salads, and grain bowls.

 

7th place: Salmon

 

Salmon, which is both delicious and highly nutritious, is one of the most popular seafood in the United States. Eating 154g of wild salmon can meet 21%, 85%, 131%, and 196% of the daily recommended intake (DV) for potassium, vitamin B6, selenium, and vitamin B12, respectively. In addition to vitamins, minerals, and protein, salmon is rich in omega-3 fatty acids such as DHA and EPA, as well as astaxanthin, a powerful antioxidant. Astaxanthin, a carotenoid pigment that gives salmon its red color, has properties that protect cells and help prevent cognitive decline.

It can meet the daily requirements for B12, zinc, and copper. For selenium, it provides more than 50% of the daily recommended intake. It is also rich in iron, making it beneficial for people with iron deficiency anemia. Oysters are low in calories but high in protein, making them a popular diet food. A 3-ounce (about 85g) serving of oysters contains 126 calories but 22g of protein.

 

5th place: Trout

 

Trout, a representative food of high nutrition and low calories, is highly effective for dieting. It inhabits clean, cold first-class water and contains a large amount of unsaturated fatty acids and protein. Trout is one of the few foods that contain a high amount of vitamin D. Vitamin D is an essential element that promotes calcium absorption in our body and maintains skeletal health, playing an important role in regulating inflammation and supporting immune health.

Eating 3 ounces (about 85g) of cooked trout can meet 81% of the daily requirement for vitamin D. If you want to increase your vitamin D levels, it is recommended to eat trout frequently. In addition to vitamin D, it is a nutritious food rich in protein, zinc, selenium, and vitamin B12, overall beneficial for health.

 

4th place clam

 

Lily clam is rich in essential amino acids. It is especially known for containing a high amount of taurine, which has excellent strengthening and invigorating effects. It is a nutritious food with a unique umami flavor and is easily digestible and absorbable. Although the hangover relief benefits of shellfish are already well known, especially in scallops (lily clams), there are many components that are highly effective in alleviating hangovers.

Lily clams have low mercury content but are rich in various essential vitamins and minerals. Eating 3 ounces (about 85g) of cooked clams can provide over 3000% of the daily recommended intake of vitamin B12. Additionally, clams are also abundant in minerals essential for immune function, such as zinc and selenium.

 

3rd place: Herring

 

Herring, which contains high-quality protein and a balanced amount of essential amino acids, has excellent effects on arteriosclerosis and heart disease. In particular, its high methionine content is used as a liver detoxifier. Like sardines and mackerel, herring is rich in omega-3 fatty acids. In addition to omega-3, it also contains large amounts of vitamins E, D, and B12, as well as minerals such as selenium, iodine, calcium, and iron. Herring is considered a nutritious and safe seafood with low levels of toxins such as lead, cadmium, and mercury. However, it has a strong fishy smell, which may be difficult for people sensitive to odors to tolerate.

 

Second place mackerel

 

Mackerel, so common that it is called "barley of the sea," is widely recognized as a healthy food worldwide. It provides nutrients such as vitamin B12 and selenium. Vitamin B12 is essential for red blood cell production, nerve function, metabolism, and DNA synthesis, while selenium plays a vital role in immune and thyroid functions, acting as a powerful antioxidant, making it an indispensable nutrient for our body.

Mackerel is highly nutritious, and because it accumulates less toxic heavy metal mercury compared to other fish, it is considered a safe food to eat. Additionally, when concerned about the saturated fats found in meat, choosing mackerel allows for安心 eating.

 

Rank 1: Sardine

 

Sardines, despite their small size, contain a high amount of protein and fat. They have been a valuable source of food for many marine creatures since ancient times. After feeding on plankton and growing, sardines become prey not only for carnivorous fish such as mackerel, pollock, bonito, yellowtail, and sharks but also for mammals like seals and whales, as well as reptiles like sea turtles. Because they occupy a lower position in the ocean's food chain, sardines are called 'sea grass' and 'sea rice.'

 

Sardines are less popular than salmon or trout, but they are one of the most nutritious seafood. Despite their small size, they are packed with essential nutrients for optimal health, including protein, iron, vitamin E, selenium, vitamin B12, and calcium.

 

A single can of sardines weighing about 3.75 ounces (approximately 106g) contains 343% of the daily recommended intake of vitamin B12, 88% of selenium, 27% of calcium, 15% of iron, and 13% of vitamin E. It is an excellent source of anti-inflammatory omega-3 fatty acids, EPA and DHA, and experts have emphasized that consuming more sardines can eliminate the need for omega-3 supplements.

 

Sardines are rich in nutrients that protect the heart, including omega-3s which are important for heart health, as well as calcium, magnesium, potassium, and amino acids such as taurine and arginine. If you are concerned about heart health, it is good to include sardines in your diet. They are even more affordable than other seafood mentioned earlier, making them an ideal choice for enjoyable and budget-friendly consumption.