Seafood and Health
(Public Health)
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This page answers your questions about seafood and health.
What is seafood, and what is its impact on health?
Seafood is an essential part of a healthy diet. It is generally low in calories and saturated fats, while being rich in protein, omega-3 fatty acids, vitamins, and minerals Consuming. Fish and other types of seafood helps improve heart, brain, and eye health, supports overall well-being, and helps prevent chronic diseases. It is recommended to eat seafood at least twice a week.
What are the risk factors?
Seafood may cause allergies insome people, with symptoms rangingfrom mild reactions to severeallergic responses. One of themost common symptoms is the Dappearance of hives on theBskin in the form of red bumps. Other symptoms includedifficulty breathing, wheezing, swellingof the lips, rash,cramps, nausea, or vomiting.
To prevent seafood allergy, avoid consuming all foods that contain the allergenic types.
What is the importance of including seafood in the diet?
- Including fish and seafood in your diet provides numerous healthbenefits. Seafood is a primary source of high-quality protein, whichplays a key role in building muscles and tissues. Itis also rich in fatty acids, such as omega-3, whichsupport heart health, reduce inflammation, and improve brain function.
- Seafood also provides essential vitamins and minerals likevitamin D, vitamin B12, selenium, zinc, and iron.
Moreover, seafood can meet your protein needs with fewer calories, making it an excellent option for people aiming to lose or maintain weight.
What are the types of seafood?
Fatty fish include species like salmon, mackerel, and sardines. These are high in omega-3 and healthy fats, which support heart and brain health.
Lean fish include species such as cod, crab, shellfish, and tuna. These types contain less fat but are rich in protein and minerals, making them a good choice for those who prefer low-calorie meals.Both types offer health benefits and can be included in a balanced diet to ensure a variety of nutrients.
Common misconceptions about seafood
“Seafood raises cholesterol.” In fact, omega-3 fatty acids in seafood may help reduce levels of harmful cholesterol.
“Most seafood is high in mercury.” While some types may contain mercury,like mackerel, swordfish, and marlin,most seafood is safe for consumption.
Frequently Asked Questions:
When should specialists be consulted?
If unusual symptoms appear after eating fish, such as allergic reactions (itching, rash, swelling), or digestive disorders (nausea, vomiting, diarrhea) which may indicate food poisoning. Also, if symptoms related to mercury poisoning appear, such as memory weakness or neurological disorders, especially when consuming fish types known to have high mercury levels.
Health guidelines before eating fish:
Choose fish types and sizes carefully, as smaller fish tend to contain fewer contaminants than larger ones.
- Make sure to clean and cook fish thoroughly.
- Store fish properly to prevent bacterial growth, and keep it away from direct sunlight.
- Prefer grilled fish instead of fried.
- Avoid consuming fish with high mercury levels, such as swordfish and king mackerel.
- Can pregnant women eat seafood?
Yes, seafood contains many vitamins and minerals, but it is advised to avoid the following:
Swordfish.
- Marlin.
- Shark.
- Raw shellfish.
- Smoked or processed fish (such as smoked salmon or gravlax, including those in sushi), unless cooked until very hot.
Smoked or ready-to-eat processed fish should be avoided as they may be contaminated with Listeria bacteria. This bacteria can cause an infection called listeriosis, which can lead to miscarriage, stillbirth, or cause severe illness in a newborn. Cooking smoked or processed fish until very hot kills any bacteria that may be present.
Limit tuna consumption because it contains higher mercury levels than other fish. Consuming too much mercury can be harmful to your unborn baby.
Limit oily fish consumption as they may contain contaminants like dioxins and polychlorinated biphenyls (PCBs). High intake of these contaminants may harm your unborn baby.
Avoid raw shellfish as they may contain harmful bacteria, viruses, or toxins that can cause illness and food poisoning.
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