How to Choose Healthy and Safe Seafood
Today, most of us are paying a lot of attention to the food that we eat in our daily lives and the products we buy or use everyday. When it comes to seafood, the question is how you choose healthy vs. unhealthy seafood? How do you come to know that the seafood you’re purchasing is safe to eat? It seems simple. We all make the decision by reading labels, right? The ingredients listed on the labels provide enough information about whether or not the food is safe and healthy for us.
But what if you’re buying seafood that doesn’t have labels? Generally, seafood is likely to be loaded with a lot of contaminants like antibiotics, methyl mercury, PCBs, and pesticides that are harmful to human consumption. However, that doesn’t mean all seafood is bad. Americans love all types of seafood dishes. Aside from their yummy taste, seafood is a great food for healthy heart and brain development.
We’ve come up with a solution as how you can choose the safest and healthiest seafood and be an informed consumer. Let’s dive in:
Americans can get plenty of health benefits from this seafood, including selenium, omega-3s, and 30% of your daily requirement of vitamin D.
How to Choose: Domestic shrimp is the best choice. Generally, the rules and regulations related to shrimp fishing and farming activities are much stricter in America. You can opt for North American wild caught varieties like pink shrimp, northern shrimp, and spot prawns. Also, the white shrimp farmed in the US is a good option, especially from closed tanks that create less pollution.
Salmon is one of the best seafoods that contain omega-3s and mercury. All varieties of fresh salmon provides 250 to 500 milligram daily dose of omega-3s.
How to choose: The best salmon comes from healthy salmon populations in Alaskan waters, with no overfishing or notable contamination risk. Wild salmon contains a great omega fat ratio. Make sure that you buy vacuum-sealed packages of frozen fillets. Flash-freezing immediately after you open the package results in minimum loss of nutrient quality.
Canned tuna provides an affordable, non-perishable, complete protein. It offers essential amino acid that is good for healthy tissue growth. Canned tuna also provides other nutritional benefits like bone-friendly phosphorus, omega-3 fats, selenium, niacin, and B vitamins that helps in producing energy.
How to choose: You can have canned white tuna in your diet for lower mercury light tuna. Just make sure that you purchase tuna in BPA-free pouches. Also, go for the brands that are packed in water or extra virgin olive oil.
When it comes to seafood, you can enjoy a lot of health benefits. Whether you’re cooking at home or dining at a seafood restaurant, focus on eating a variety of seafood to obtain all the benefits of wild-caught, farm-raised, fresh, or frozen fish.