Seafood is a healthy and straightforward way to supplement your diet with essential vitamins and minerals, and they provide an excellent high-protein substitute for red meat and chicken. The National Health Service (NHS) recommends that adults consume at least two portions of fish once a week — one of which should be oily fish. Oily fish, such as salmon and mackerel, are high in essential omega-3 fatty acids vital for brain and mental health.
While there is rising concern about seafood sustainability, there are still some healthy alternatives to buying wild seafood. Check out the top nutritious seafood options to incorporate into your diet:
Salmon contains a high concentration of omega-3. It is also high in protein, with a 100 g serving of salmon providing around 25.2 g protein. You can buy farmed salmon or wild salmon. While farmed salmon is often less expensive, wild salmon contains a higher concentration of omega-3 fatty acids. If you cannot get fresh salmon, canned salmon is an excellent alternative. Smoked salmon is also a good source of omega-3 fatty acids and protein, but it is packed with sodium — a 100 g serving has 672 mg of sodium. Smoked meats can raise your risk of developing certain cancers; therefore, they are best consumed in moderation.
Mackerel is high in omega-3 fatty acids, protein, and selenium (a mineral that supports a healthy immune system and good cognitive function). You can buy fresh, canned, or smoked mackerel, but as with salmon, avoid consuming an excessive amount of smoked mackerel.
Cod is not just a British staple in meals like fish and chips, but one of the healthiest white fish you can buy. Cod is a high protein source with low fat, and it is also rich in vitamin B12, which helps keep your body's blood and nerve cells healthy.
While trout, like cod, is packed with vitamin B12, it is also a great source of vitamin D, which can keep your bones, teeth and muscles healthy. And since it is an oily fish, it contains the essential omega-3 fatty acids.
Crab is very popular in the UK. Low in fat and rich in protein, it has more than 100% of the daily recommended amount of vitamin B12 and includes more than 50% of the daily copper needed for healthy red and white blood cell production.
Haddock is a mild-flavoured fish that works well with various cuisines and cooking methods. Like other white fish, Haddock has a low-fat content, a high protein content, and is an excellent source of vitamins and minerals.
Tuna, whether fresh or canned, is an excellent source of protein. It is laden with essential amino acids required for vital processes such as building proteins, hormones, and neurotransmitters. Tuna does not qualify as an oily fish, as some assume, and you should be cautious of possible mercury levels in tuna — particularly during pregnancy. However, this is only relevant if you consume more than four cans or two tuna steaks every week. If consumed a few times a week, tuna is an excellent addition to a balanced diet.
Mussels are a low-cost, sustainable food source high in omega-3 fatty acids. Mussels include high protein levels, vitamin B12 and manganese (an essential trace mineral required by the body for bone development and growth, calcium absorption, healthy skin, and blood glucose regulation).
Prawns are low-calorie shellfish strong in protein yet low in fat. Prawns are widely available in the UK throughout the year, making them a simple and nutritious addition to your diet. While there has historically been some worry about prawns being high in cholesterol, their low saturated fat content means they can be introduced to your diet once or twice a week without any concerns. Prawns, like other shellfish, are high in B vitamins, particularly B12, copper, magnesium, and selenium, and contain a substantial amount of zinc.
Buy Fresh Seafood Online
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