by
Alice Smellie
Daily Mail

If you include
one portion of seafood in your weekly diet, you may halve the chances
of suffering a heart attack.

Prawns, crabs,
squid and octopus are just as packed with vitamins, minerals and
fish oils as fish like salmon or cod.

They all contain
Omega-3 – a key fatty acid known to help with heart health.

Although seafood
contains cholesterol, itÂ’s actually foods high in saturated
fats – the type found in cheese, red meat and fast food –
that increase levels of bad cholesterol in the body.

So seafood
is unlikely to have a major impact on your blood cholesterol levels.

The NHS advises
against eating raw shellfish and raw seafood during pregnancy.

Try to eat
fresh seafood, as frozen products may contain more sodium –
and we already consume twice as much as the recommended 6g a day.

Here, Alice
Smellie and nutritional therapist Jackie Lynch of the website well-well-well.co.uk
explain what is in our favourite seafood.

Smoked salmon
and gravadlax

WhatÂ’s
in them? Very high levels of Omega three. A recent study has
shown that marine Omega-3 can help protect the eyesight of those
suffering from age-related macular degeneration – which causes
blurred and fuzzy vision.

Expert says:
If possible, check the salt content of your smoked salmon –
different brands will use different techniques.

Salt content
goes from 3g upwards – shop around if you have blood pressure concerns.
Be aware that gravadlax is cured in salt which makes it extra high.

WhatÂ’s
a portion? Four slices (around 85g) will contain about twenty
per cent of your daily sodium.

When to
avoid: ItÂ’s all about balance, but treat with caution if
you have high blood pressure.

Crab

WhatÂ’s
in it? This ten-legged crustacean is high in protein and Omega-3.
Has trace elements of selenium and chromium as well as calcium,
copper and excellent levels of zinc.

Expert says:
The high Omega-3 is really the best thing about crab.

This fatty
acid has anti-inflammatory properties so may be good for those with
such conditions as arthritis, It also reduces blood pressure. Selenium
is a powerful antioxidant and trace mineral.

It is found
in all shellfish. Most crustaceans are high in cholesterol – bear
in mind itÂ’s necessary in order to produce sex hormones and
to process Vitamin D in the body. Small amounts are beneficial.
Crab is low in calories – only 128 calories in 100g and saturated
fat – which makes it good for the heart.

WhatÂ’s
a portion? Protein should constitute a quarter of your meal
portion. Restaurant portions – which tend to come in a little
pot – are spot on. Eat alongside wholemeal bread and salad
for a perfect balance.

When to
avoid: Only have as a occasional treat if you know you suffer
from high cholesterol.

Squid

WhatÂ’s
in it? A good source of protein. Also contains Omega-3, copper,
zinc, B vitamins and iodine.

Expert says:
Some foods contain copper and it is vital for the absorption,
storage and metabolism of iron and the formation of red blood cells.

The high levels
of B2 may help ease migraines and phosphorus helps calcium build
bones and teeth.

Squid is a
great option as a starter – especially if you’re choosing it
over deep-fried camembert. But avoid fried or battered versions.

Squid is only
around 70 calories per 100g, but add batter and youÂ’re almost
tripling the calorie count and adding transfats. These are very
bad for you and believed to increase the risk of some cancers.

WhatÂ’s
a portion? A fist sized amount of squid.

When to
avoid: Avoid squid if youÂ’re sensitive to seafood, and
ensure it’s fresh – ask at the fish counter or in the
restaurant.

Oysters

WhatÂ’s
in them? High in protein, zinc and Omega-3. Low in cholesterol.

Expert says:
Oyster contain large amounts of the amino acid tyrosine, which is
also made in the body.

This helps
improve mood and regulate stress levels – hence the well documented
aphrodisiac qualities.

They have more
zinc than most other foods – which supports reproductive and sexual
function – especially in men. Also a great source of vitamins A,
C and B12 – good levels of which are vital for energy.

Oysters also
have good levels of calcium – great for bone-building. With any
kind of seafood be careful about provenance. If it is farmed there
are potential issues about infection. If it is fresh consider high
mercury levels.

Mercury poisoning
causes damage to the brain, kidneys and lungs, though worrying amounts
tend to be found in larger fish such as tuna. Consumption of whale
and dolphin meat in Japan is a source of high levels of mercury
poisoning.

WhatÂ’s
a portion?

Half a dozen
oysters will provide over twice your daily zinc needs. Excess zinc
is usually excreted through urine or bile.

When to
avoid

If youÂ’ve
had a reaction to oysters be cautious – a bad oyster will cause
food poisoning, but if you suffered an allergic reaction then avoid
them.

Mussels

WhatÂ’s
in them: Selenium, iron, folic acid, Vitamin A, B vitamins,
iodine and zinc.

Expert says:
High levels of the chemical element iodine means that mussels
are perfect for those with sub-optimal thyroid function.

Iodine helps
an underactive thyroid to produce tyrosine – the hormone which makes
it effective. It is a problem for most of the women I see in their
thirties and forties who complain about feeling tired.

Mussels also
have the highest level of Omega-3 out of the shellfish and are rich
in folic acid and vitamin B12 – a lack of which may cause tiredness,
confusion and even nerve damage.

WhatÂ’s
a portion: 3oz of mussels – a bowlful – will provide
well over your daily B12 needs and over half the iodine – the
RDA is 140mcg and 100g of mussels contains around 130mcg.

When to
avoid: Although the official recommendation suggests that you
can eat cooked shellfish in pregnancy, there is nonetheless the
risk that toxins causing food poisoning wonÂ’t be totally removed.
Probably best avoided.

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the rest of the article

July
7, 2012

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