The delicate, edible bones in a traditional pack of canned salmon or sardines are readily digested and rich in calcium and magnesium. Canned sardines, in fact, are one of the most calcium-rich, non-dairy foods available. One 3-1/2 ounce serving, with bones, contains more calcium than a cup of milk.
No other natural food contains as much zinc as oysters. Zinc is necessary for sexual development (though there is no evidence that the bivalve will increase your sexual desire!). Other good sources of zinc are crab and lobster.
Pacific and Eastern oysters provide 5 to 7 milligrams per serving of iron. Other good sources of iron are crawfish, shrimp, canned sardines and light, water-packed tuna; all are in the 2- to 3-miligram range for a 3.5-ounce serving.
Fish is also a respectable source of B vitamins. Dark-fleshed fish like mackerel and salmon tend to be higher in B vitamins than lighter-fleshed fish. Oilier fish like herring and mackerel are among the few natural food sources of vitamin D. And canned sardines provide fair amounts of vitamin A.
Fish are the richest natural source of iodine, a mineral needed for proper thyroid function. They also provide goodly amounts of fluoride, important for protection against cavities and osteoporosis.
Fish are a reliable source of selenium, which is believed to play a role in preventing heart disease and possibly cancer.
Obviously, even with seafood, the best way to get all the nutrients you need is to eat a varied diet. Eating five servings of fruits and vegetables a day and at least two servings of seafood a week is the right combination to protect against chronic diseases.
Seafood Business, December, 2001 |
