Health and Omega 3
Fish and Seafood is a fabulous food, it's an excellent source of protein and it contains essential vitamins and minerals such as Selenium and Iodine. White fish such as Cod, Haddock, Plaice and Scampi are all very low in fat. However, it is oily fish like Sardines, Herring, Mackerel, and Trout that you could say is 'the food of the heart'. Oily fish are rich in Omega 3 fatty acids that, amongst many other things, help to lower your risk of heart disease.
So, how much fish should we be having?
Well, the Food Standards Agency (FSA) recommends that we should be eating at least 2 portions of fish a week including 1 portion of oily fish. (One portion = 140g), eating a serving of Whitby Scampi counts as one of the weekly portions, read on to find out how to eat more.
How to get our two a week
- One 'portion' of seafood equals 140g (this is roughly the size of a fist).
- Don't worry too much about trying to eat exactly that amount though. It gives us an idea of what to aim for, but it would be tricky to eat exactly 140g every time.
- Remember that every little helps - eating just one portion, or even a half, more than you currently do, is helping your health.
- When buying whole fish or fillets, it's easy to ask, or see from the pack, how much you're buying.
- Similarly, with frozen fish and shellfish, the weight will be provided on the pack - just remember you're aiming for 140g for each person for a portion.
What could be better than a food that’s really tasty and also great for your health, your body and your mind. The minerals and vitamins in seafood promote clearer skin, shinier hair, and higher energy levels. It can even boost your brainpower.
With more than 100 species available around the British Isles, there are lots of species to choose from.
Eight fantastic reasons to love fish!
1. It's a "superfood"! - The Omega-3 found in oil-rich fish such as herring and mackerel is one of the best presents you can give your body. It's good for your heart and your eyes, it helps to keep your skin clear, and it's great for healthy looking hair. Omega-3 is also brilliant "brain food" - it can help to boost your memory and concentration.
2. Calcium makes you strong! - The most important mineral for your bones is calcium - and seafood is a rich and natural source. Try anchovies or grilled sardines, which are eaten with bones for extra calcium. The Vitamin D present in much seafood also helps your body absorb the calcium.
3. Protein gives you power! - Protein-rich fish and shellfish provides nourishment for you muscles and helps you to fight colds and flu. Eat fish to help ward off the sniffles.
4. The eyes have it! - Seafood is a valuable source of Vitamin A - which is essential for healthy eyes and skin.
5. Energy boost! - The B-vitamins in seafood help to turn your food into energy. Ever wondered why so many athletes talk about eating grilled fish and vegetables? The answer's on the stopwatch.
6. It's just my metabolism! - A healthy dose of iodine-rich seafood on a regular basis will help to keep your metabolism steady – which is good for your heart, your weight and, well... your whole body! Where's the fish counter?!
7. Stay in shape! - Not only is seafood delicious to eat, it's also one of the lowest-fat forms of protein and minerals. Eating lean whitefish such as cod and haddock will keep you at the right weight, boost your immunity, and help to convert food into energy.
8. Make you feel happy - Eating well can have a positive effect on your mood. Scientists have discovered that eating seafood can lower the risk of depression.
