Fish provides a great nutritional boost to your diet.
Salmon is a great source of omega-3s.
PHOTO/Kelly Cline
Don't forget to add fish to your diet.
In addition to being rich in healthy omega-3 fatty acids, which cannot be manufactured by the body, but have to be obtained from food, seafood provides a number of other important health and nutritional benefits including:
• Seafood is lower in saturated fat than many other animal protein sources including beef and lamb.
• Seafood is a source of high-quality protein. Protein is important for providing fullness in a meal. Protein also helps to slow down digestion of carbohydrates in a meal, which improves blood sugar control for individuals with diabetes.
• Seafood provides important vitamins and minerals needed for long-term health. Vitamins A, B and D as well as calcium, iodine and selenium are just a few of the vitamins and minerals you will find in seafood.
• A study by the Harvard School of Public Health, believed to be the most comprehensive of its kind, concludes the consumption of one or two servings of fish per week reduces death from coronary heart disease by 36 per cent, and death from any other health-related cause by 17 per cent.
According to the Heart and Stroke Foundation of Canada, "All fish can fit into a healthy diet. Omega-3 fatty acids help reduce the 'stickiness' of the blood so you're less likely to develop clots. Studies show people who consume fish on a regular basis significantly lower their risk of heart disease and stroke."
Omega-3 fatty acids
It's easy to add omega-3s to your diet. Omega-3s are also known as polyunsaturated fatty acids and play a crucial role in brain function as well as normal growth and development.
• Instead of white bread, choose whole grain bread containing flaxseed.
• Enjoy fish such as grilled salmon or mackerel as part of a meal at least twice a week.
• Sprinkle a tablespoon of ground flaxseed over cereal, oatmeal or yogurt.
• Canned tuna contains omega-3s.
• Add half a can of light tuna or a few walnuts to your garden salad for a healthy boost of omega-3s.
• Make your own balsamic vinaigrette using flaxseed, canola or soybean oil.
• Whip up an omelette using omega-3 enriched eggs with your choice of veggies and enjoy with a side of toast for a speedy lunch or dinner.
~ Courtesy of News Canada