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

https://stmdailynews.com/category/food-and-beverage/

(Family Features) While the difference between dairy alternatives such as oat, almond and other nut milks is easier to decipher, choosing between organic dairy varieties can be more difficult.

Organic milk certified by the United States Department of Agriculture comes from cows that get plenty of time outside and have not been treated with antibiotics or given hormones for growth or reproduction. However, cows that eat a 100% grass-fed organic diet – no grains, corn or other food – are healthier, produce higher quality milk, have greater positive environmental impacts and support small family farms.

Consider these benefits of 100% grass-fed dairy from the experts at Maple Hill, which provides dairy products as nature intended, including milk, kefir, yogurt and butter. This natural way to produce dairy leads to a rich taste and texture, and you can taste the 100% grass-fed difference.

Better for You
Providing dairy as nature intended with high nutritional impact and a rich taste and texture comes from feeding cows a 100% grass diet, free from additives, fillers, GMOs, hormones and antibiotics. This practice results in milk that is more nutrient-dense and flavorful. Research conducted by the University of Minnesota Extension highlights the benefits of consuming organic dairy sourced from 100% grass-fed organic farms, revealing a 50% healthier ratio of omega-3 to omega-6 and 40% higher levels of conjugated linoleic acids fatty acids, which contribute to many health benefits including lowering the risk of heart disease.

While traditional organic dairy includes the organic certification, 100% grass-fed dairy includes a second grass-fed certification, ensuring adherence to the highest standards of regenerative farming practices that lead to rich and artisanal dairy products that are natural and healthier.

Better for the Environment
Producing grass-fed organic dairy necessitates a farm’s dedication to regenerating soil and fostering biodiversity within it, a foundation that sustains all aspects of farm life. Leading with regenerative grazing techniques, Maple Hill farms stimulate microbial activity in the soil, enhance water retention and sequester carbon, which promotes positive environmental impacts.

The grazing herds play a pivotal role in this process. The soil is healthier as a result of the grazing cows, which produces more nutritious grass and leads to healthier cows. This farming system epitomizes the essence of regenerative agriculture and results in nutrient dense dairy products.

Better for the Cow
In traditional organic dairy farming, up to 70% of a cow’s diet can consist of organic grain, whereas 100% grass-fed organic farming eschews grain entirely. Cows naturally thrive on grass, yet recent practices by farmers include feeding them corn, grain and other foods to boost milk production, potentially compromising the cows’ well-being and the milk’s quality. Because grass is a cow’s natural food source, cows with 100% grass-fed organic diets can live more than two times longer compared to cows with traditional organic diets.

Better for the Farmer
Grass-fed organic farming stands out as one of the most viable pathways for small family farms to thrive in the dairy industry, which has become increasingly industrialized. Smaller than a traditional organic dairy herd with an average of just 50 cows, Maple Hill’s 100% grass-fed family farms lead with regenerative practices and produce high product quality control.

Higher milk revenues allow family farms to compete and prosper, ensuring the continuity of their operations for future generations. These farms uphold 100% regenerative farming practices, yielding humane and traceable grass-fed organic dairy – a legacy that endures through the commitment of succeeding generations.

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Learn about the 100% grass-fed organic dairy difference at maplehill.com.

Photo courtesy of Shutterstock (mother and daughter)

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(Family Features) Warmer temperatures and sun-filled days mean it’s time to take entertaining and socializing outdoors, and a key component of many outdoor gatherings is fresh-grilled food.

Because firing up the grill can make prepping meals quick and easy, it allows you to spend more time with friends and family rather than missing out on the sunshine while stuck in the kitchen. Whether you’re a first-time griller or consider yourself a master of the grates, there’s a grill available to meet your skill level and needs, such as these options that provide flexibility for small-to-midsize backyard spaces – as well as a large built-in model for custom outdoor kitchens – and a variety of features and function to make the most of your warm weather gatherings.

Portable, Small-Space Cooking

Ideal for first-time grillers, couples, small families or those with limited backyard spaces, the Megamaster 3-Burner Gas Grillwas designed to fuse performance and value. Despite its size, it can cater to almost any grilling or entertaining need with three stainless steel burners and 447 square inches of cooking space, a combination of versatility and capacity to prepare large quantities of food as well as various types of food simultaneously. Plus, it’s easy to maneuver on two heavy-duty wheels, making it simple to free up patio space after use. Learn more at megamaster.com.

Family-Sized Functionality

With ample cooking space to feed small and medium-sized groups, the Nexgrill 4-Burner Gas Grill with Side Burner is a perfect all-around grill for both beginners and seasoned grilling enthusiasts. Always ready to fire up some flavor, the durable grill also features a stainless steel side burner to saute, simmer and warm dishes simultaneously as well as 628 square inches of cooking space, meaning family favorites like burgers, dogs, chicken and more can be put on the table quickly. Find more information at nexgrill.com.

Elevate Your Outdoor Kitchen

If your outdoor living area includes enough space, you can elevate the outdoor cooking experience with an outdoor kitchen. Put a premium, built-in grill like the Spire 6-Burner Built-In Grill at the center of your custom, luxurious entertaining space. This dual-fuel, stainless steel gas grill features 904 square inches of cooking space and 73,000 British thermal units of cooking power across six main burners and an intense-heat ceramic rear burner, producing restaurant-quality sear marks and exceptional heat retention. Visit spireoutdoor.com to learn more about the durable, high-performance grilling solution.

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Megamaster

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Spire