If you happen to enjoy fish, that’s great! There is no better source of protein, vitamins, minerals and other essential nutrients than those found in many kinds of seafood. To keep the hands of time from wreaking havoc on your health, a good anti-aging diet should include a variety of fish.
We are swimming in a sea of information touting the myriad health benefits of salmon and trout. It’s true, because they are such a great source of healthy omega-3 fatty acids, but there are many other types of healthy choices available when it comes to selecting seafood.
Catch of the Day
How much fish should you eat a week? What about fish oil supplements? Getting the right amount of fish in your diet through regular food and supplements is really quite easy.
Most health experts recommend adults eat between one to three servings of fish per week. That is not always possible, so supplementing your diet with fish oil capsules is a good idea. Taking supplements of 1,000-2,000 mg of fish oil a day is safe, healthy and an easy way to ensure you are getting enough of the two essential fatty acids so beneficial for anti-aging: EPA and DHA.
What’s In It for You?
EPA and DHA are omega-3 fatty acids not naturally produced by our bodies. They are called essential fatty acids because they are critical to maintaining good health, and you can only get them through food and supplements.
Omega-3s are essential for:
- Normal cognitive function
- Blood circulation
- Healthy Skin
Fish consumption is widely recommended by healthcare professionals because of research showing a diet rich in fish and fish oil supplements decreases the level of triglyceride (fat) in the blood which lowers your risk of developing coronary disease, a common affliction that comes with age.
Eating fish also helps you maintain a healthy weight, lowers blood pressure, and helps your hair to grow longer, thicker and stronger, too.
Little Fish in a Big Pond
Of course, salmon, cod, trout, and tilapia are good choices, but variety is the spice of life and there are other fish that you can make part of your anti-aging diet that are versatile, healthy, and delicious.
Anchovies are small but mighty fish food! You only need a few to add intense flavor to salad dressing, sauces, pizza, or to pasta. They taste salty rather than fishy when mixed into sauces and dressings.
Packed with protein and omega-3 fatty acids anchovies are low in calories. They are a good choice for a fish that has little or no mercury, something large types of fish like salmon or cod are known to have, which of course, dictates that we cannot eat larger types of fish too frequently.
It’s good to pack in sardines! These little critters are full of nutrients like EPA and DHA plus a rich source of vitamins B12, D and phosphorus. These nutrients promote cardiovascular health, strong bones, healthy teeth, and help lower risk of developing certain kinds of cancer.
Sardines are a great source of unsaturated fat, protein, and essential amino acids that help maintain muscular strength, which is something that diminishes with age.
Pollock is a great fish choice for its low levels of contaminants, high quality protein, flaky texture and mild flavor, making it a good choice for kids and adults. It also contains the essential fatty acids you need daily in only a 4-ounce serving.
In addition to being a great source of omega-3s and protein, Pollock has choline and vitamin B 12, which supports brain cells to slow down cognitive decline, so it makes it a good choice for any anti-aging diet.