What are the benefits of seafood for health — Top 8 properties

Almost all seafood is good for humans and is an integral part of the Mediterranean diet – one of the the healthiest power supply systems in the world.

Seafood contains a lot of proteins with essential amino acids, omega-3 polyunsaturated fats, vitamins, minerals and antioxidant substances.

Scientists associate their regular use with good health, longevity, as well as with reducing the risk of developing many deadly and common diseases.

8 useful properties

Below are 8 main theses about the benefits of seafood for the body, which have a scientific basis.

1. Reducing the risk of developing brain diseases

With age, not only the functional capabilities of the central nervous system fade away (decreases memory , Attention and thinking), but also increases the risk of developing degenerative diseases (for example, Alzheimer's disease or Pica).

Researchers from the USA discovered that regular consumption of seafood and fish can prevent atrophic changes in the brain, as well as have a beneficial effect on cognitive sphere , to increase the tolerance of stress loads of any nature.

B vitamins (especially B12) are responsible for the described positive effects. The leaders in the content of this nutrient are: octopus, cod , mackerel , sardine , carp.

2. Prevention of autoimmune diseases

Omega-3 fatty acids, which are rich in most of the inhabitants of the sea, are able to prevent the development of malfunctions in the immune system , which are the main cause of autoimmune diseases (rheumatoid arthritis, scleroderma, systemic lupus erythematosus, type I diabetes mellitus, etc.). A similar conclusion was reached Norwegian and Swiss scientists.

Available convincing scientific evidence regarding the reduction of the risk of multiple sclerosis and rheumatoid arthritis with regular consumption of fish.

The highest concentration of omega-3 polyunsaturated acids is found in mackerel, tuna, salmon , halibut, trout.

3. Antioxidant effect

All sea products contain large amounts of selenium, omega-3 acids and vitamin B12.

These substances inhibit chronic inflammation and block the negative effects of free radicals on body cells. And as you know, it is free radicals that are responsible for the high incidence of cancer and a number of chronic pathologies from all body systems.

Some seafood contains special antioxidants. For example, shrimp rich astaxanthin, and oysters contain 3,5-hydroxy-4-methoxybenzyl alcohol, which surpasses a number of medications are effective.

4. Prevention of pathologies of the organs of vision

With age, the likelihood of degenerative diseases of the eyeball increases, the most common of which is macular atrophy.

Harvard Medical School Specialists discovered that seafood rich in omega-3 fatty acids can reduce the risk of this deviation by more than 2 times. At the same time, the effect is most pronounced in women.

5. Correction of erectile dysfunction

According to information Italian experts, proper nutrition is the basis for maintaining the potency of men at a high level.

Proven that a Mediterranean diet rich in fish and seafood is able to prevent erectile dysfunction.

The most useful in this regard are: oysters, mussels and salmon.

6. Normalization of sleep

Many seafood products are rich in vitamin D, which is deficient associated with poor sleep: frequent waking up, as well as with a long period of time necessary for going to bed.

According to the data researchers from the USA, a significant part of the world's population has been out of sunlight for a long time, contact with the skin leads to the production of vitamin D.

Seafood can be an alternative source of vitamin D. The record holders for the concentration of this substance include: red caviar, tuna , salmon, sardines, eel, herring .

7. Prevention of atherosclerosis

Atherosclerosis is one of the most common and dangerous diseases, the incidence of which is steadily increasing with age.

Atherosclerosis is associated with the development of coronary heart disease and chronic cerebral ischemia, most myocardial infarctions and strokes.

Seafood is rich in omega-3 fatty acids, which have a high intake level, according to the data of scientists from the USA, is associated with a low incidence of pathologies associated with atherosclerosis.

Also omega-3 polyunsaturated acids reduce the risk of fatal arrhythmias.

The leaders in the content of omega-3 acids, as already mentioned, are: mackerel, tuna, salmon, halibut, trout.

8. Fighting anemia

Anemia is a common disorder (especially in the elderly), the main causes of which are iron and vitamin B12 deficiency.

The following can lead to a deficiency of these substances: diseases of the stomach and small intestine, chronic blood loss, bone marrow pathology, helminth persistence, inadequate eating behavior.

Most seafood is rich in iron and vitamin B12, the level of which in the body is being restored with their regular use.

The highest levels of iron are found in shellfish, and vitamin B12 is found in cod, mackerel, sardines, carp, octopus.

Possible harm, safety

Despite the abundance of useful qualities, seafood can be harmful to human health. The most common side effects include:

1. Poisoning with mercury and other heavy metals. Unfortunately, almost all inhabitants of the seas are able to accumulate mercury and other compounds in the body, the ingestion of which in large volumes into the human body can lead to adverse consequences. The older the fish, the greater the risk. The safest are: shrimp, oysters, sardines, mussels, squid and mackerel. Due to this feature, children and pregnant women should limit the inclusion of fish in the diet (up to 400 grams per week).
2. Helminthiasis. Flat, round, tapeworms and a number of other parasites can live in fish, which can easily take root in the body and cause a number of disorders (from exacerbation of allergic diseases to intestinal obstruction). It is recommended to subject seafood to mandatory heat treatment in order to avoid the ingress of live parasites.
3. Dyspeptic disorders. Seafood is rich in proteins, which, when consumed excessively, can cause overload of the digestive system, which manifests itself in the form of stool disorders (diarrhea or constipation), nausea and vomiting, heaviness and bloating, spastic pain along the course of the large intestine.
4. Food toxicoinfection. If the rules and conditions of storage are not followed, bacteria actively multiply in fish. Ingestion of a large number of microorganisms and their toxins causes an increase in body temperature, general malaise, nausea and vomiting, epigastric pain.
5. Allergic reactions. Sensitization of the body to various proteins of fish, oysters, shrimp or mussels is a common occurrence. Allergopathologies can be both local (hyperemia, itching, papular rash) and systemic (angioedema, anaphylactic shock).

Rules of selection and preparation

When eating seafood raw, there is a high risk of infection with helminths and bacterial toxins entering the body. Therefore, it is recommended to carry out mandatory heat treatment before direct use.

The most preferred options that allow you to preserve the maximum amount of nutrients are the following cooking methods:

• Boiling;
• Baking in the oven;
• Steaming (in a steamer).

Shrimps, mussels and oysters should also be boiled and steamed. Such a thermal effect slightly reduces the concentration of valuable nutrients (by 10-30%), the mineral content remains practically unchanged.

It is possible to purchase so-called "sea cocktails" from seafood, but without oil (it is usually of poor quality), but in brine or its own juice.

Canned seafood and fish (tuna, mackerel, sardines) can be consumed. Canned food does not harm health, on the contrary, it reduces the risk of parasites entering the body. However, the level of vitamins and antioxidants in them is reduced.

Red salmon caviar is also extremely useful.

Conclusion

Thus, seafood intake is associated with a lot of benefits for the body. They are rich in valuable proteins with essential amino acids, omega-3 fatty acids, antioxidant substances, vitamins and minerals.

Their regular use reduces the risk of cancer and a number of pathologies from the cardiovascular, endocrine and digestive systems, restores sleep, supports the central nervous system and, most importantly for men, provides prevention of impotence.