By ANDY KRESS
Fish and shellfish catch great reviews but not nearly enough attention in American diets. Despite the fact that these high-protein gifts from the water are low in cholesterol and saturated fat, most Americans skip these mouth-watering delicacies from their plate.
Recent studies suggest that most Americans consume on average 15-20 pounds of fish and shellfish a year. Compare that to the 160 pounds of red meat and 90 pounds of poultry we consume annually.
Fish are especially high in oils and Omega-3 fatty acids which increase the levels of HDL cholesterol (the one that helps prevent heart attacks) and lowers levels of LDL (the bad cholesterol that clogs arteries), whereas beef is high in saturated fats and has been linked to high LDL cholesterol levels. Yet Americans still choose this product eight times more than the healthier seafood alternative.
Eating fish three or more times a week guarantees you lots of water-soluble B vitamins, in addition to vitamin A, vitamin D and vitamin K. These treats from the sea are also high in iodine, magnesium, copper, calcium, phosphorous, and fluoride making fish a wise choice for a sensible meal anytime of the day.
Not all fish are created equal though, so you will want to know which ones have the most nutritional value. Oily fish (such as tuna, salmon, mackerel and trout) are your best choice since they provide more of the nutrients and minerals listed above. Try to choose a fresh catch or wild-caught fish rather than a farm-raised fish for better taste and less contamination. Contamination and pollution seem to be an ongoing problem for farm-raised fish, due to the mass amounts of fish in such a confined area.
Shellfish normally come from the open sea (other than a few varieties of freshwater crawfish) so pollution and contamination are cut down significantly. Shellfish (including oysters, mussels, shrimp, crab, lobsters and snails) are low calorie and high in nutritional value with low to no pollutants.
Shellfish are naturally high in the B vitamin group, and are a rich source of the minerals iodine, fluoride, calcium, copper, iron, magnesium and zinc. The benefits from these vitamins and minerals are astounding.
Fluoride strengthens your teeth and bones, copper helps in the production of blood cells and nerve fibers, iodine contributes to normal thyroid function, magnesium aids in metabolism and bone growth, while zinc is necessary for a healthy immune system and is known to prevent colds.
With all of the nutritional benefits, it is amazing that most Americans eat less than three pounds of shellfish a year per person. When shopping for fresh shellfish, make sure that your oysters, clams and mussels close tightly when tapped. Remember, this type of shellfish is alive. If the shell doesn’t move, the shellfish may be dead or may contaminated.
The best rule of thumb for eating oysters is to eat them in the month ending in an “R”—September, October, November, December)=. Non “R” months occur more often in the summer when warm sea temperatures raise threats of bacterial growth that may cause the oysters to become contaminated.
Soft shell crabs should be alive and moving when purchased fresh, and the same is true for lobster. Do not choose anything that is not moving around actively. Also refrain from eating the lobster tomalley or the crab mustard. These can contain high levels of toxins and are found in the crustacean filtering system.
After reading all of the benefits of fish and shellfish, I hope you choose to include these delicious friends from the sea on your next plate and a whole lot more into your diet in general. Your heart and muscles will thank you, and so will your taste buds.
Andy Kress, CFT, SET, is a nationally certified fitness trainer and nutritional counselor in South Florida. He can be reached at andyfitnesstrainer@gmail.com or 954-789-3930.