Seafood: a nutritional powerhouse for optimal health
Seafood is a delicious and nutritious food that offers numerous health benefits. From its high protein content to its rich source of omega-3 fatty acids, seafood is a nutritional powerhouse that can help improve overall health and well-being.
Seafood nutritional values
Seafood is an excellent source of protein, which is essential for building and repairing tissues in the body. In fact, it’s is one of the best sources of high-quality protein, with some varieties containing up to 25 grams of protein per serving (3 ounces).
In addition to protein, this food is also rich in omega-3 fatty acids, which have been shown to have numerous health benefits. Omega-3 fatty acids are essential fatty acids that the body cannot produce on its own, which is why it’s important to get them in your diet. Seafood is one of the best sources of omega-3 fatty acids, with fatty fish such as salmon, tuna and mackerel containing the greatest amounts.
Other important nutrients found in it – vitamins D and B12, selenium and iodine. Vitamin D is important for bone health, while vitamin B12 is essential for brain function and red blood cell formation. Selenium is a powerful antioxidant that helps protect against cell damage, and iodine is important for thyroid function.
Health benefits of seafood
Regular consumption of this type of food has been linked to numerous health benefits, including
Lower risk of heart disease: Omega-3 fatty acids found in sea food have been shown to lower the risk of heart disease by lowering triglycerides, reducing inflammation and improving blood pressure and cholesterol levels.
Improved brain function: omega-3 fatty acids are important for brain function and have been shown to improve cognitive function, memory and mood.
Lower risk of depression: Studies have shown that people who eat fruits of the sea regularly have a lower risk of depression and other mental illnesses.
Improved eye health: the omega-3 fatty acids found in seafood are important for eye health and can help prevent age-related macular degeneration and other eye diseases.
Lower inflammation: Seafood is rich in anti-inflammatory nutrients that can help reduce inflammation in the body and prevent chronic diseases like arthritis and cancer.
Here is a delicious and healthy recipe for a seafood dish that is easy to prepare and packed with nutrients:
RECIPES FOR HEALTHY SEAFOOD DISHES
Recipe 1: Risotto with seafood
Components:
300 g mixed seafood (such as shrimp, mussels, squid)
1 cup of rice
1 onion, finely chopped
2 cloves of garlic, finely chopped
1 cup of white wine
4 cups of cooked vegetable soup (best to use soup cubes)
Olive oil
Salt and pepper to taste
Fresh parsley, finely chopped (for sprinkling)
Instruction:
Heat a little olive oil in a frying pan over medium heat. Add the onion and garlic and sauté until translucent.
Add the rice to the pan and stir to coat with the oil and onion. Continue to simmer for about 2 minutes, until the rice is slightly translucent.
Add the white wine and cook until most of the liquid is absorbed.
Gradually add the soup, one cup at a time, stirring constantly. Cook the risotto over medium heat, stirring occasionally, until the rice is al dente and the risotto is creamy.
Meanwhile, heat a little olive oil in another pan and add the seafood mixture. Saute them for a few minutes until they are cooked.
When the risotto is ready, add the seafood mixture and stir gently. Season with salt and pepper to taste.
Serve the risotto warm, sprinkled with fresh parsley.
Recipe 2: Chicken sticks with a mixture of seafood
Components:
500 g of chicken breast, cut into sticks
200 g mixed seafood (such as shrimp, mussels, squid)
2 eggs, beaten
1 cup breadcrumbs
1/2 cup flour
Olive oil (for frying)
Salt and pepper to taste
Lemon (for serving)
Instruction:
In a bowl, mix the breadcrumbs, salt and pepper.
In another bowl, put the flour.
In a third bowl, beat the eggs.
Heat enough olive oil in a pan to cover the bottom.
Roll the chicken sticks first in the flour, then in the beaten eggs, and finally in the mixture of breadcrumbs, salt and pepper.
Place the sticks in a heated pan and fry them until they are golden brown on all sides. This should take about 3-4 minutes per side.
Heat a little olive oil in another pan and add the seafood mixture. Saute them for a few minutes until they are cooked.
Serve the chicken drumsticks with the seafood mixture with freshly squeezed lemon juice as a dressing.
These recipes are easy to prepare and can be on the table in less than 30 minutes. When it comes to healthy eating, few things are as simple and delicious as these recipes. With just a few fresh ingredients and ready in less than 30 minutes, these are meals the whole family will love. And, did we mention it’s healthy? So go ahead and enjoy it – your body will thank you! Eating healthy doesn’t have to be hard or boring.
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