If you are looking to make some changes in your diet, shed some pounds, or eat just a little more nutritiously, you may be scouring the internet to find ways to accomplish these goals by eating seafood regularly. What you probably found is a recommendation by dietitians and nutritionists alike, to eat healthy foods that are low in calories, high in protein and packed with vitamins and minerals. What you probably also found was a recommendation by healthcare specialists to eat at least two servings a week of seafood.
What Amount of Seafood Is Recommended?
Before you start on your mission to get healthy by eating more seafood regularly, you should probably find out what amount is appropriate for an adult consuming approximately 2,000 calories a day.
According to the U.S. Food & Drug Administration, the Dietary Guidelines for Americans recommends at least 8 ounces of seafood per week (based on a 2,000 calorie diet). Depending upon what you serve for dinner or lunch, that could mean between 2-3 servings per week. The FDA also recommends eating a variety of seafood rather than one type, as each type of fish has varying amounts of omega-3s, vitamins, minerals, and proteins.
What Health Changes Might You Notice?
As with any change in diet, things take time, and health changes to not happen overnight. For instance, after a week of adding seafood to your diet, you won’t suddenly fit into the jeans you wore in high school!
What you might notice over the course of a few months include the following:
Clearer Skin
Many people who eat seafood regularly notice a clearer complexion and fewer outbreaks of acne than normal. The Pool House online states that, “The omega-3 and fatty acids in seafood can help moisturize the skin, reduce acne, and protect the skin from UV rays.”
Better Concentration
A study published in JAMA Neurology, found that eating fish regularly (at least twice a week) can actually help manage the cognitive decline that tends to happen with age. “Fish intake was associated with a slower rate of cognitive decline in mixed models adjusted for age, sex, race, education, cognitive activity, physical activity, alcohol consumption, and total energy intake,” per the study.
Less Joint Pain
For people suffering with arthritis or inflammation of the joints, seafood consumption may help lessen those aches and pains.
The Arthritis Foundation recommends eating, “fatty fish, such as salmon, tuna, sardines and mackerel. Consuming 3- to 6-ounce serving of these fish two to four times a week is recommended for lowering inflammation and protecting the heart.
Increased Mood
While there are multiple studies ongoing regarding seafood and depression and seafood and getting better sleep, there is no doubt that people who add seafood to their diet regularly feel better. They tend to sleep better and their overall outlook may improve.
According to research completed and published by the National Institutes of Health, people who eat diets rich in omega-3s, may actually see symptoms of depression and sadness decrease.
A Trimmer Waistline
There is no questioning the nutrition of fish. It is a low calorie, protein dense food that can help make you feel fuller for longer. This can help decrease calorie intake and help people drop some unwanted pounds.
Thinking about changing up your diet? These are a few of things you may notice if you incorporate fish as a regular part of your diet. Check out our products and meal ideas to get you started.
