Category Archives: Seafood is Health Food

Composition of Selected Finfish


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Fish and shellfish pack healthy amounts of protein, polyunsaturated fat and omega-3 fatty acids.

At the same time, they are low in total fat, saturated fat, sodium, calories and cholesterol. To add to their appeal, they are naturally rich in vitamins and minerals such as iron and B-vitamins, too. 

The composition of selected finfish, many of which are found in North Carolina, is given below per 3.5 ounce servings.

Remember to source your fish and shellfish from local vendors, pack well in ice or keep refrigerated, cook to retain moisture and enjoy!

From: Mariner’s Menu: 30 Years of Fresh Seafood Ideas

Contributed by David Green

Seafood Dietary Guidelines


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Mean intake of seafood in the United States is approximately 3 1/2 ounces per week, and increased intake is recommended. Seafood contributes a range of nutrients, notably the omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Moderate evidence shows that consumption of about 8 ounces per week of a variety of seafood, which provides an average consumption of 250 mg per day of EPA and DHA, is associated with reduced cardiac deaths among individuals with and without pre-existing cardiovascular disease.

Moderate, consistent evidence shows that the health benefits from consuming a variety of seafood in the amounts recommended outweigh the health risks associated with methyl mercury, a heavy metal found in seafood in varying levels.

Benefits are maximized with seafood higher in EPA and DHA but lower in methyl mercury. In addition, eating a variety of seafood, as opposed to just a few choices, is likely to reduce the amount of methyl mercury consumed from any one seafood type.

Individuals who regularly consume more than the recommended amounts of seafood should choose a mix of seafood that emphasizes choices relatively low in methyl mercury.

For a list of common seafood varieties consumed in the United States with the EPA+DHA and mercury content in a 4-ounce cooked portion go to Appendix 11 in the 2010 USDA report.

Source: Dietary Guidelines for Americans, 2010

Contributed by David Green