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The 10 Best Healthiest Seafood Options: Nutrient-Rich and Sustainable Choices

“From sardines to salmon, discover the top 10 healthiest and sustainable seafood options for a nutrient-rich diet. 🐟🌱 #Seafood”

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Seafood is a treasure trove of essential nutrients and beneficial compounds that can significantly contribute to a healthy diet. From the omega-3 fatty acids that promote heart health to the abundance of vitamins and minerals, incorporating seafood into your meals can have a positive impact on your overall well-being. In this blog post, we will delve into the ten best healthiest seafood options, considering their nutritional content, sustainability, and potential contaminants.

  1. Sardines:
    These small fish are incredibly nutritious, packed with omega-3 fatty acids, vitamin B12, vitamin D, and calcium. Sardines are also low in contaminants and are considered one of the most sustainable seafood options available.
  2. Salmon:
    Salmon is well-known for its impressive omega-3 content. It also provides high-quality protein, vitamin D, vitamin B12, and selenium. Opt for wild-caught Alaskan salmon for the best nutritional benefits and sustainability.
  3. Oysters:
    Oysters are a true nutritional powerhouse, rich in vitamins B12, D, and zinc. They are a sustainable choice and an excellent source of lean protein. Including oysters in your diet not only benefits your health but also supports local marine ecosystems due to their ability to filter water.
  4. Mackerel:
    Mackerel is another fish that boasts high levels of omega-3 fatty acids, along with vitamin D, vitamin B12, and selenium. This flavorful fish is considered a sustainable choice and offers numerous health benefits.
  5. Rainbow Trout:
    Rainbow trout is a deliciously mild-flavored fish that is packed with omega-3 fatty acids, protein, vitamin B12, and iron. It is a sustainable choice, particularly when sourced from responsible fish farms.
  6. Clams:
    Clams are an excellent source of protein, vitamin B12, iron, and selenium. They are sustainable, low in contaminants, and make a versatile addition to dishes like pasta, chowders, and stir-fries.
  7. Herring:
    Herring is an oily fish that delivers a healthy dose of omega-3 fatty acids, vitamin D, and vitamin B12. It is an eco-friendly choice and can be enjoyed smoked, pickled, or grilled.
  8. Cod:
    Cod is a lean white fish that provides protein, vitamin B12, selenium, and phosphorus. It is known for its mild flavor and versatility in cooking methods.
  9. Shrimp:
    Shrimp is low in calories and rich in protein, vitamin D, and selenium. Choose sustainably sourced shrimp to minimize environmental impact and ensure a healthier choice.
  10. Anchovies:
    Anchovies may be small in size, but they are big in nutritional value. These tiny fish deliver omega-3 fatty acids, calcium, and vitamins D and E. They are also a sustainable choice when sourced responsibly.


When it comes to the healthiest seafood options, there is an abundance of choices that offer an array of essential nutrients while also being environmentally responsible. Sardines, salmon, oysters, mackerel, rainbow trout, clams, herring, cod, shrimp, and anchovies are all fantastic choices to boost your overall health while supporting sustainable fishing practices. Incorporate these nutrient powerhouses into your diet and savor the benefits they provide for your well-being and the planet.

What are the Risks of Eating Seafood?

Although seafood is a nutritious option to fulfill dietary nutrient gaps, there are some environmental and health concerns related to its consumption.

Seafood may contain toxins, viruses, parasites, and bacteria that can be harmful if consumed. To avoid getting sick, it is essential to cook fish and shellfish thoroughly. As per the USDA guidelines, most seafood should be cooked to an internal temperature of 145 degrees Fahrenheit.

Contaminants, including Mercury and Others

Overconsumption of certain seafood varieties can have negative health effects due to the presence of contaminants. For instance, specific fish species contain high levels of mercury, a heavy metal that can be easily absorbed by the body. Mercury accumulation is more common in larger fish, as they consume smaller fish that have ingested mercury-rich plankton. Consequently, larger and older fish are typically the most mercury-contaminated.

Regularly consuming foods high in mercury can result in mercury accumulation in the body, leading to health problems like high blood pressure, heart attack, and developmental delay in offspring. Mercury is toxic and can have detrimental effects on the body.

Mercury can have a greater impact on certain groups, such as pregnant and breastfeeding women, as well as children, who are more susceptible to its effects.

To reduce the amount of mercury in your diet, avoid consuming seafood like shark, certain types of tuna, swordfish, tilefish, and king mackerel as they have high mercury levels. Instead, opt for low-mercury options such as trout, cod, oysters, clams, herring, salmon, and sardines.

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Recommendations for Incorporating Seafood into Your Eating Plan

Eating seafood can boost the quality of your diet and support and protect your health. However, it’s important to consider the nutrition and environmental impact of seafood when narrowing down options to add to your diet.

Adding seafood to your diet can boost its nutritional quality and promote your overall health. However, it is essential to consider the nutritional composition and environmental impact of various seafood options before including them in your meals.

Read the article in Health titled Healthiest Seafood Options, Ranked for further insight into the topic. https://www.health.com/healthiest-seafood-8630471

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Is Chipotle Closing All Its Restaurants After Filing for Bankruptcy? Here’s What We Know

Rumors of Chipotle filing for bankruptcy and closing locations stemmed from a misreported article about a spinoff restaurant. Chipotle confirmed these claims are false and plans to open 345 new restaurants, ensuring customers it remains open for business.

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Photo by Mel Audelo on Pexels.com

Recent rumors circulating on social media have left many Chipotle fans in a state of panic, with claims that the beloved restaurant chain is filing for bankruptcy and set to close all its locations. Let’s set the record straight and find out what’s really happening.

According to KTLA, the frenzy began when the Union Rayo media outlet published a story on March 20 about the closure of a Chipotle spinoff restaurant called Farmesa Fresh Eatery. Unfortunately, the article mistakenly included a photo of Chipotle, and this misinformation quickly spread like wildfire across social platforms.

Chipotle is famous for its generously-sized burritos, bowls, quesadillas, and tacos, proudly serving organic ingredients at nearly 4,000 locations worldwide. Unsurprisingly, the rumors sent burrito lovers into a frenzy. One social media user expressed disbelief, questioning, “How is Chipotle going bankrupt when I get a bowl with extra chicken and guac every day????”

Amidst the chaos, another user humorously suggested, “They’re talking about Chipotle closing, I’ll chain my wrist to the door don’t play with me,” highlighting the deep connection many have to the restaurant.

In response to the widespread concerns, Chipotle issued a statement to clarify the situation. A spokesperson for the chain told Good Morning America, “The claim that Chipotle is closing restaurants is false. The false information stemmed from an inaccurate online article confusing Chipotle with a venture it tested in 2023. The story has since been corrected.”

Furthermore, as a testament to their growth, Chipotle plans to open 345 new restaurants this year. This expansion clearly indicates that the chain is on solid ground and committed to serving its loyal customers for years to come.

So, if you were worried about your next burrito fix, rest easy! Chipotle is not closing its doors, and the rumors can safely be put to rest. Keep enjoying your favorite meals, and stay tuned for those new locations popping up soon!

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    Dolores Raphael is a dedicated writer and blogger focused on health, fitness, and everyday living. She shares practical tips and inspiring insights to help others lead a balanced and vibrant lifestyle. one of her passions is Pickleball. View all posts blogger/ writer


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Food and Beverage

Turn to a Cheesy Snack Hack

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(Family Features) Bring some fun (and simplicity) back to snacking with these three-ingredient Cheesy Meatball Bombs. Baked to golden brown in just 10-15 minutes, they’re perfect for enjoying at home or sharing with a crowd. Discover more snack hacks at Culinary.net.

17377 meatball bombs detail image embed1

Cheesy Meatball Bombs

Recipe courtesy of “Cookin’ Savvy
Servings: 4

  • 1 puff pastry sheet
  • 12 thawed meatballs
  • 1 package (8 ounces) shredded mozzarella cheese
  • marinara sauce, for serving
  • Buffalo sauce, for serving
  • barbecue sauce, for serving
  1. Heat oven to 425 F.
  2. Use rolling pin to thin out puff pastry then cut into 12 squares.
  3. Place one meatball in each square with cheese. Close pastries around cheese and meatballs. For visible meatballs, leave hole on top of pastries. Place each ball in hole of muffin tin.
  4. Bake 10-15 minutes. Pastry should be golden brown. Remove from pan and serve with marinara, Buffalo and barbecue dipping sauces.

Tip: Recipe can be doubled or tripled, as needed.

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Culinary.net


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Food and Beverage

Bring the Family Together with Baked Breakfast Pizzas

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Bring the Family Together with Baked Breakfast Pizzas

(Family Features) If you feel like it’s a struggle to get the entire family together for a meal, it might be time to put fun back on the menu. A little creativity and a few favorite ingredients are all it takes to bring back family mealtime and spend precious moments at the table.

These Individual Sweetpotato Breakfast Pizzas are a perfect way to start a weekend morning, offering a delicious invitation to loved ones to join you in the kitchen. Equal parts sweet, savory and nutritious, you can enjoy seeing smiles on their faces while feeling good about what you’re serving them.

Providing just the right touch of sweetness are North Carolina Sweetpotatoes, one of the most versatile vegetables in the produce department. They’re easy to add to a variety of recipes – even breakfast pizza – to enhance flavor and nutrition. Try them on the stove, baked, microwaved, grilled, slow-cooked or air-fried for quick and easy options that are a breeze in the kitchen.

Spelled as one word to avoid confusion with the white potato (a distinctly different species), sweetpotatoes are rich in vitamins, minerals, antioxidants and fiber, all of which are good for overall health and may help prevent disease. In fact, they’re even considered a “diabetes superfood” by the American Diabetes Association. As a natural sweetener, they give recipes that sweet flavor you crave without the added sugar.

Whether they become your favorite oft-used ingredient or you stock up on the abundant veggie, sweetpotatoes also boast a long shelf-life – up to 4 weeks if stored properly in a cool, dry, well-ventilated area away from heat sources – meaning you can buy in bulk without worrying about waste.

Find more ways to cook with sweetpotatoes by visiting ncsweetpotatoes.com.

Watch video to see how to make this recipe!

17383 VID Sweetpotato Breakfast Pizzas detail Image Embed

Individual Sweetpotato Breakfast Pizzas
Recipe courtesy of the North Carolina Sweetpotato Commission
Servings: 4

  • 4          medium North Carolina sweetpotatoes (about 2 pounds), divided
  • 1          tablespoon, plus 1 teaspoon, olive oil, divided
  • 1/4       teaspoon garlic powder
  • 1/4       teaspoon onion powder
  • 1/4       teaspoon paprika
  • 1/8       teaspoon cayenne pepper
  • kosher salt, to taste
  • freshly ground black pepper, to taste
  • all-purpose flour, for rolling out dough
  • 1          pound whole-wheat pizza dough at room temperature, divided into four equal portions (4 ounces each)
  • 1          cup freshly shredded Gouda cheese
  • 4          large eggs
  • 1/4       cup diced chives
  1. Preheat oven to 400 F. Place 1 pound sweetpotatoes directly on rack and bake until soft, about 1 hour. Remove from oven and let cool 5-10 minutes. Peel and puree flesh until smooth; reserve 1 cup.
  2. Increase oven heat to 450 F. Peel remaining sweetpotatoes and dice into 1/2-inch pieces. Toss 2 cups diced sweetpotatoes with 1 tablespoon olive oil, garlic powder, onion powder, paprika, cayenne and salt and pepper, to taste; place in even layer on baking sheet. Roast until softened but not crisp, 15-20 minutes, stirring halfway. Remove from oven.
  3. Lightly flour clean, flat work surface. Roll each ball of dough out to about 1/4-inch thickness (about 7 inches diameter).
  4. With remaining oil, lightly coat rimless baking sheet. Transfer rolled out dough to baking sheet.
  5. Spread pureed sweetpotato over surface of each dough round, about 1/4 cup each, leaving about 1/2-inch border. Top each with 1/4 cup shredded Gouda. Add 1/2 cup roasted sweetpotato cubes, leaving open space in center of pizzas.
  6. Carefully crack one egg into center of each pizza; bake 15 minutes until crusts are golden brown on bottom, cheese is melted and egg whites are fully set. Carefully remove pizzas from oven.
  7. Season with salt and pepper, to taste. Top each pizza with 1 tablespoon diced chives.

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SOURCE:
North Carolina Sweetpotato Commission

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