A Fresh Start
Now that the holidays have passed, we can take a minute to reflect back on the past year and make goals for the months to come. Many of us want to lean into eating cleaner in the new year, but unfortunately there is a lot of conflicting advice when it comes to eating healthy. To help you sift through the mass amounts of information, we put together this blog post that outlines the many health benefits of the different seafood that we carry. Give it a read below and let us know what you think in the comments!
Sockeye Salmon:
- Vitamin D: The highest source for Vitamin D across all fish. A 6 oz. serving of cooked sockeye has 142% of your daily requirement for Vitamin D.
- Astaxanthin: a powerful antioxidant that reduces inflammation in the body. It comes from the krill rich diet that sockeye eat.
- Protein: A 6 oz. serving of cooked sockeye has 36.23 grams of protein and 0 grams of carbs.
- Omega-3’s: a 6 oz. serving of cooked sockeye has 1.46 grams of EPA and DHA Omega-3’s. Your body cannot make Omega-3’s and must get them from food. Omega-3’s promote heart health, improve blood vessel function, reduce the risk of stroke, Alzheimer’s, & heart disease, and improve symptoms of rheumatoid arthritis and Crohn's disease.
- Vitamin B-12: a 6 oz. serving of cooked sockeye has 422% of your daily requirement. Vitamin B-12 plays an essential role in red blood cell formation, cell metabolism, nerve function, and the production of DNA.
- Vitamin B-6: a 6 oz. serving of cooked sockeye has 81% of your daily requirement. Vitamin B-6 aids metabolism and increases immune function.
- Selenium: a 6 oz. serving of cooked sockeye has 75% of your daily requirement. Selenium helps with thyroid gland function, DNA production, and protects the body from damage caused by free radicals and infection.
Pacific Halibut:
- Low Fat: Halibut is known for its low fat content. A single 6 oz. serving of halibut has only 3.9 grams of fat.
- High Protein: A 6 oz. serving of halibut has 35.38 grams of protein.
- Selenium: A 6 oz. serving of halibut has 110% of your daily requirement of selenium. Selenium helps with thyroid gland function, DNA production, reduces inflammation, and protects the body from damage caused by free radicals and infection.
- Phosphorus: A 6 oz. serving of halibut has 49% of your daily requirement of phosphorus. Phosphorus helps regulate metabolism, build bones, and maintain a regular heartbeat.
- Vitamin B-6: A 6 oz. serving of halibut has 83% of your daily requirement. Vitamin B-6 aids metabolism and increases immune function.
- Vitamin B-12: A 6 oz. serving of halibut has 90% of your daily requirement. Vitamin B-12 plays an essential role in red blood cell formation, cell metabolism, nerve function, and the production of DNA.
Black Cod:
- High Omega-3 content: A 6 oz. serving of black cod has 3.038 grams of DHA & EPA Omega-3 fatty acids. Omega-3’s promote heart health, improve blood vessel function, reduce the risk of stroke, Alzheimer’s & heart disease, and improve symptoms of rheumatoid arthritis and Crohn's disease.
- Protein: A 6 oz. serving of black cod has 22.8 grams of protein.
- Vitamin B-12: A 6 oz. serving of black cod has 102% of your daily requirement. Vitamin B-12 plays an essential role in red blood cell formation, cell metabolism, nerve function, and the production of DNA.
- Vitamin B-6: A 6 oz. serving of black cod has 46% of your daily requirement. Vitamin B-6 aids metabolism and increases immune function.
- Iron: A 6 oz. serving of black cod has 35% of your daily requirement. Iron is an essential mineral that facilitates the transport of oxygen throughout the body.
- Magnesium: A 6 oz. serving of black cod has 35% of your daily requirement. Magnesium helps maintain normal muscle and nerve function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong.
- Phosphorus: A 6 oz. serving of black cod has 37% of your daily requirement. Phosphorus helps regulate metabolism, build bones, and maintain a regular heartbeat.
- Selenium: A 6 oz. serving of black cod has 114% of your daily requirement. Selenium helps with thyroid gland function, DNA production, reduces inflammation, and protects the body from damage caused by free radicals and infection.
- Keep in mind that that black cod has 6 grams of saturated fat, so it is best cooked with a small amount of olive oil instead of butter if your goal is improved health.
Pacific Cod:
- Very low fat: A 6 oz. portion of pacific cod has only 0.7 grams of fat.
- High protein: A 6 oz. portion of pacific cod has 26 grams of protein.
- Vitamin B-12: A 6 oz. portion of pacific cod has 141% of your daily requirement. Vitamin B-12 plays an essential role in red blood cell formation, cell metabolism, nerve function, and the production of DNA.
- Phosphorus: A 6 oz. portion of pacific cod has 48% of your daily requirement. Phosphorus helps regulate metabolism, build bones, and maintain a regular heartbeat.
- Selenium: A 6 oz. portion of pacific cod has 56% of your daily requirement. Selenium helps with thyroid gland function, DNA production, reduces inflammation, and protects the body from damage caused by free radicals and infection.
- Choline: A 6 oz. portion of pacific cod has 21% of your daily requirement. Choline is converted into a neurotransmitter called acetylcholine, which helps muscles contract, activates pain responses, and plays a role in memory and thinking.
A brief look into mercury: The EPA-FDA recommends you eat two to three servings of fish a week from the “Best Choices” list, or one serving from the “Good Choices” list.
Sockeye: Best Choice
Halibut: Good choice
Black Cod: Good Choice
Pacific Cod: Best Choice
I hope this post helps you navigate healthy eating, and provides you with the knowledge to confidently choose which fish to eat and why. Happy New Year!
Sources:
https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/
https://www.redcrossblood.org/local-homepage/news/article/iron-in-blood.html
https://www.hsph.harvard.edu/nutritionsource/choline/
https://www.health.harvard.edu/staying-healthy/what-to-do-about-mercury-in-fish
https://www.epa.gov/mercury/guidelines-eating-fish-contain-mercury
https://www.eatthismuch.com/food/nutrition/pacific-cod,1679465/