Seafood to Complement Your Healthy Diet
There are various sources of protein that you can get. You can eat chicken, beef, tofu and tempeh, as well as seafood. Aside from being a high-protein food, seafood or seafood is rich in other nutrients. Of course, this is good for maintaining a healthy body.
Various types of seafood are good for health
Seafood is food that comes from animals or other marine living things, such as fish and shellfish. Seafood is one of the most frequently consumed foods in Indonesia.
The Ministry of Maritime Affairs and Fisheries of the Republic of Indonesia (KKP) noted that fish consumption in Indonesia in 2021 will reach 55.37 kg per person. This number increased by 1.67% from 2020, namely 54.46 kg per person.
The following are various kinds of seafood that are easy to find in the market and rich in nutrition according to namasterestaurantstoneham.com.
1. Mackerel
Mackerel or chub mackerel is easy to find in the market. This fish is rich in potassium which is good for regulating a normal heartbeat and maintaining muscle and nerve function. This mineral is also important to help digest carbohydrates and burn them into energy. In addition, potassium helps the formation of protein in body cells.
2. Anchovies
Indeed, anchovies sold in the market are usually dry and salted.
Of course, the process of preserving the fish will reduce its nutrients. However, fresh anchovies are actually rich in nutrients that are no less important. In 100 grams, this seafood is rich in omega-3, which is equal to 1.4 grams.
Based on the nutrients listed, this seafood contains high calcium and phosphorus. This is a good mineral for maintaining healthy bones and teeth. Lysine content also helps absorb calcium and form collagen which is important for bones, skin and cartilage.
3. Shrimp
Shrimp is one of the seafood that is also easy to find in the market.
This seafood contains various minerals that are good for bones and teeth, such as calcium, magnesium, zinc, and phosphorus.
The zinc content in seafood helps the immune system, accelerates wound healing, and maintains thyroid function. The orange color of the shrimp actually comes from a pigment called astaxanthin. This pigment turns out to be an antioxidant so it can reduce inflammation or damage caused by exposure to free radicals.
This seafood is relatively low in calories. In 100 grams, the calories are only 85 – 99 kcal.
4. Scallops
This one food is often hunted by people because of its chewy texture. Not only delicious, shellfish are also rich in nutrition. This is the content of shells weighing 100 grams.
Protein: 14.4 grams.
Carbohydrates: 3.9 grams.
Calcium: 321 mg.
Phosphorus: 270 mg.
Iron: 15.6 mg.
Shellfish are rich in iron which is good for reducing the risk of anemia. As much as 100 grams can even meet the daily needs of iron in men and women.
5. Squid
Squid is a type of seafood that can be processed into various types of dishes, from fried squid, stir-fried squid, to grilled squid.
This seafood is rich in selenium which is an antioxidant. So, this mineral can protect tissue and DNA from inflammation caused by free radicals.
The choline content in squid is also useful for maintaining the health of the central nervous system and brain so you can better manage your mood and memory.