10 Body And Skin Benefits Of Incorporating More Seafood Into Your Diet
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Seafood often takes a backseat to meat and poultry—a shame because it promises many benefits, from more beautiful skin to weight loss. The USDA suggests most individuals consume eight ounces of fish or shellfish, or just two servings per week to reap the wonders of seafood. If you want to know more about what it can offer your skin and body, we’ve broken down ten benefits you can expect when you incorporate more seafood into your diet. See them below!
Keeps your skin looking its best
Seafood, particularly oily fish like sardines, salmon, mackerel, and tuna, are high in omega-3s, an essential nutrient for promoting optimal skin health. In fact, studies have shown that consuming omega-3s may reduce inflammation associated with psoriasis and though more studies have to be conducted, it’s said to help mitigate the symptoms of eczema, too.
May reduce breakouts
Because omega-3s are known to reduce inflammation, it may have an indirect effect on the clarity of our skin. Since acne is caused by inflammation, consuming omega-3s is said to get to the root of the problem and help soothe affected skin. It’s important to note, however, that more studies need to be done on this, but it can’t hurt to consume more omega-3-packed seafood.
Increases skin moisture
Not just great for keeping us looking our best, omega-3-rich seafood can also keep our skin supple and smooth to the touch. Omega-3s excel at locking necessary moisture into our skin while acting as a barrier to keep irritants out. One study shows that participants who consumed more omega-3s had more hydrated skin than those who lacked the key nutrient.
Promotes bouncier skin
Aside from omega-3s, certain types of seafood contain collagen and vitamin E—which are essential for maintaining skin elasticity while delaying premature signs of aging. Typically, collagen is present in most types of fish. But if you want that extra dose of vitamin E, higher amounts of the vital nutrient are found in fish, such as salmon and trout. Include these in your diet if you want the best of both!
Promotes weight loss
There are many types of seafood that are lower in calories than standard sources of protein. Take, for instance, 100 ounces of salmon. Compared to a serving of steak of the same amount, the salmon clocks in at 102 fewer calories than its counterpart. When counting calories, just remember to choose low-calorie seafood. Not limited to salmon, these include cod and tilapia, as well as scallops, oysters, and shrimp.
Maintains or builds lean muscle mass
While low in calories, seafood is a wonderful source of protein. As you know, protein is vital for maintaining lean muscle mass, or building it up if you increase your intake. Plus, it keeps you full over a longer period too, working to reduce snacking between meals. For one, there is great protein in salmon. Other fish with high amounts of protein include tuna, anchovies, halibut, and snapper fish, which have 26 to 29 grams of protein per 100-gram serving.
May lessens joint pain and swelling.
As we age, we become more susceptible to inflammation, which may lead to aches and pains in the body. Increasing our intake of seafood, particularly fish, prevents, or at the very least, fights inflammation in the body. Just keep in mind that some types of seafood can actually exacerbate inflammation if consumed too much, too often—think lobster, shrimp, oysters, and other shellfish, just to name a few.
May reduce the risk of cardiovascular diseases
A study has found that there is a direct correlation between seafood, or more specifically, fish consumption and a lowered risk of cardiovascular diseases. It stated that just one 120-gram serving of fatty fishes, such as salmon, herring, mackerel, and tuna, per week could provide individuals with their daily recommended intake of omega-3s—a key component to keeping cardiovascular diseases at bay.
Supports brain health
In the same way that seafood can keep your heart healthy, it works to boost brain power, too. Again, omega-3-rich fatty fish come into play here. One study found that people who ate more fish helped improve cognitive function. Another study conducted in older adults deduced it led to an increase in gray brain matter—which, according to other studies, may protect against Alzheimer’s over the long run.
Improves your mood
Apparently, the more seafood you incorporate into your diet, the happier you’ll be—or so this article seems to claim. It mentions that the consumption of fish, particularly salmon and other types of fatty fish not only improves your mood and a propensity for impulsivity but also has proven to uplift the symptoms of those suffering from mental ailments, such as depression and Bipolar Disorder.
A Final Note on Seafood
It’s clear that eating more seafood has its perks, but it’s also important to think about the type of seafood that makes it onto your plate. Choose to eat fresh seafood that is baked or broiled and keep fried fish to the occasional treat. That way, you’re assured you are reaping seafood’s many benefits in your diet. Luckily, there are many ways to cook seafood to make it just as delightful to eat regularly.
One other thing to note: eating more seafood is best paired with a side of healthy eating choices and regular exercise. Keep this in mind if you’re looking to improve your skin, body, and your overall health.