Everyone knows that fish and shellfish have special psychic powers regarding our health, especially heart health, but finding healthy fish and shellfish is a bit difficult for the planet as well. Good news: Marine Stewardship Council (MSC)Being a mission-led non-profit organization, it’s easy to choose the right seafood for you and our ocean. Look for the MSC blue fish label. This is the bright blue label found in wild fish and shellfish at popular grocery stores and online retailers such as Aldi, Amazon Fresh, Costco, and Whole Foods. Catch the fresh, frozen, or canned seafood labels and you’ll see that you’re making a more sustainable choice. Even your fur baby can enjoy MSC certified sustainable pet food!
We talked to renowned registered dietitians Carrie Walder, MS, and RD to learn how seafood affects our brain, mental health, and immune system. Walder also shared how sustainable seafood fits within budget and the best way to provide it for the most nutritious punches. Cod, salmon, halibut, mackerel, squid, oysters … are there any other hungry people? We have you Scroll down and find 3 delicious recipes from the new MSC cookbook. Ocean Cookbook 2022Good for mental health * and * Perfect for a sea-friendly Valentine’s night!
Courtesy of David Loftus, Marine Stewardship Council
What are the health benefits of eating seafood?
Many people know that fish and shellfish are good for your mental health, but they are also really important brain foods. Seafood is a source of healthy unsaturated fats like omega 3, especially what is called DHA, which is very abundant in the membranes of brain tissue, which is necessary for normal and healthy brain function. Not only is seafood a high-quality source of protein, it is also a source of various micronutrients such as selenium, iron and vitamin D, and is also rich in B vitamins.
Is there a limit to how much I can eat each week?
The 2020-2025 Diet Guidelines for Americans (a little bite!) Recommend eating at least 8 ounces of seafood per week. It’s not always clear what 8 ounces really mean, so I’d like to say that eating two standard salmon fillets or combining salmon fillets with canned tuna servings will reach the right amount.
How can I eat more responsible seafood?
We always try to buy seafood that is good for us and for the ocean. One of the easiest ways to do this is to look for the MSC Bluefish Label for seafood products to make sure you are really choosing environmentally sustainable seafood. And I’m really lucky that it’s really really easy to identify that label. A bright blue label. You can enjoy different types of seafood at various grocery stores such as the fresh counter, freezer section, canned grocery store, Lidl, Sam’s Club, Stop & Shop, Target, Walmart and more.
Now the question is, how does fish and shellfish affect our immune system?
The food we eat can provide all the nutrients our immune system needs to function properly. For example, proteins help create antibodies that help fight off foreign invaders such as bacteria and viruses. It also plays a really important role in recovery and healing. Various vitamins such as vitamins B12, C, D and A, and minerals such as zinc, iron and selenium work in so many different ways to support immune function. They help build those immune cells. Many of them also have antioxidant properties, so they can help protect our immune cells from oxidative damage. And the great thing about seafood is that it happens to be rich in these nutrients. It’s a really complete package.
What is the impact of seafood on our mental health?
There are many factors that affect our mental health. Some of them are not under our control, but food and nutrition appear to play a role. It’s still a developing area of research, but there is some evidence to point out towards a more Mediterranean-style diet. Fish make up the majority of the Mediterranean diet and its mechanism is not yet fully understood, but many studies have examined the omega 3 content of fish and during regular intake of omega 3. I’m checking if it’s related. Manage certain mental health disorders such as depression. Some studies have shown that eating about 2-3 servings of fish a week, or their omega 3 supplements, can really help alleviate depression.
What is a healthy way to cook fish?
I love avocado oil. It contains those one unsaturated fatty acids. It’s very healthy and has a very neutral taste. I love making seafood by baking in the oven and poaching.I recently prepared this squid puttanesca at MSC Ocean Cookbook 2022.. I really liked serving it on quinoa, but you really want to compliment the protein and healthy fats in the dish, another whole grain like farro or whole wheat pasta You can do it on.
In fact, food combinations can increase nutrients. Which aspects do you recommend to maximize the nutritional benefits of fish and shellfish?
Some studies have shown that persistently captured animal proteins such as seafood help increase the absorption of zinc from plant-based foods such as whole grains, legumes, and seeds. increase. Vitamin D in fish and shellfish helps increase the absorption of magnesium. The healthy fats found in seafood also help absorb the fat-soluble vitamins found in the rest of the diet. For example, I like to put nuts and seeds in halibut salads, stir-fry shrimp in full grains, and add seeds and nuts to grilled fish. There are many opportunities.
What if I have a limited budget? How can I enjoy more seafood?
It’s completely possible. Frozen seafood is a really affordable option and has the same health benefits as fresh fish. In addition, since it can be stored in the freezer, the generation of food waste is reduced. Canned seafood is another very good budget-friendly option. There are so many different types of fish that you can can. I personally love canned mackerel to switch things from canned tuna. And it’s a good idea to check the grocery store regularly to see what’s on sale. It is important to remember that frozen and canned seafood are as nutritious as fresh ones. Nutrients are highly preserved during the immediate freezing and processing of fish and shellfish.
That’s really good to know! Speaking of food waste, what is the way to reuse the remaining fish?
This is one of my favorite topics. Fish leftovers, such as salmon, may be reheated in the microwave, but not as well as when they are fresh. One way to deal with this is to chop the remaining fish fillets and divert them to another dish. It really removes those texture changes and gives you a completely different diet, and it can really fight that rest of the fatigue. Some of my favorite ways to do this are to use it chilled and add it to a salad, grain bowl, or taco. I like to chop the remaining fish with avocado, lemon and parsley, mash it with dill and then add it to whole grain toast or open-face sourdough toast. Leftover fish can be added to hot dishes such as pasta, stir fry, quesadillas and even seafood chowder. Eggs are a really great way to use leftover seafood. Place in frittata or scrambled eggs. And when diverting the remaining fish, you really like helping to reduce food waste. Such things are closely related to protecting the earth. And when choosing MSC-certified sustainable wild fish and shellfish, it really goes one step further.
Thank you Carrie!What a wonderful piece of information, and we are sure to be careful For MSC Blue Fish Label. Now we are hungry. Check out these easy, delicious (and completely sustainable) recipes from MSC Ocean Cookbook 2022..
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