2 Servings of Omega-3 Rich Seafood Each Week

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by Nicholas Cohen2 views·Updated Aug 19, 2020
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  1. Hello. Welcome back to health Score.
  2. Today we are in the section for nutrition.
  3. We're talking about seafood.
  4. The recommendation is to consume two servings of seafood rich
  5. in omega threes each week.
  6. This is the equivalent of 2000 mg of omega three
  7. fatty fish.
  8. Her weak.
  9. There's good evidence for the benefits off seafood rich in
  10. omega threes.
  11. Two servings of seafood per week rich in omega threes
  12. results in a significant reduce risk in premature death.
  13. How exactly does that happen?
  14. The two Omega threes were talking about our E.
  15. P A and D H.
  16. A. And these two poly unsaturated fats are found in
  17. fatty seafood.
  18. They've been shown to reduce risk of fatal heart rhythms,
  19. as well as plaque buildup that can lead to heart
  20. attacks. One caution about seafood is that it can be
  21. high in mercury.
  22. So when we're talking about finding seafood that's rich in
  23. omega threes, the footnote is that we're also looking for
  24. seafood that is not high in methylmercury.
  25. Methyl mercury is a neurotoxin that could be damaging.
  26. This, and especially is unsafe for pregnant women.
  27. So how do we achieve this goal?
  28. First step is to define a goal, which is to
  29. servings, or 2000 mg of omega three rich seafood per
  30. week. A serving is what fits on a palm or
  31. three ounces.
  32. Next step is to plan for the month.
  33. So what I do is I have identified the five
  34. C foods that are the highest in omega threes, and
  35. you can remember them by the acronym Smash s for
  36. salmon M for mackerel, A for anchovies s for sardines
  37. and H for Harry.
  38. I aim to get two servings of this seafood per
  39. week. What I usually end up doing is all have
  40. a six ounce serving of salmon, and then I'll have
  41. on one other day I'll have one of the smaller
  42. fish that are high in omega threes, and you can
  43. see that easily achieves the goal of at least 2000
  44. mg per week of omega threes.
  45. I can buy all sorts of seafood and can see
  46. food from the supermarket because, um, buying it canned or
  47. frozen allows me to keep it for a long time,
  48. as opposed to buying fresh seafood, which I have to
  49. cook immediately and grow grocery shopping for more than once
  50. a week.
  51. If I plan to eat it more than once a
  52. week. So I stick with, um, frozen and canned seafood,
  53. and I always get wild and you can see I'm
  54. avoiding the king mackerel, they swordfish and shark that our
  55. entire fish that are all higher in methylmercury.
  56. So Matt Merck mackerel here is not the King mackerel,
  57. which is high in methylmercury.
  58. This is Thea Atlantic mackerel, and these are some of
  59. my meals that I've used the's foods these fish to
  60. prepare salmon, sardines, anchovies.
  61. I've especially found that anchovies is little jar here.
  62. If I put in tomato sauce, there's no smell of
  63. fish, just makes great tomato sauce and anchovies.
  64. I have recipes for all of these that you can
  65. look at in the recipe section for the salmon.
  66. I'll use a Cuisinart Gredler to grill, see salmon for
  67. the smaller fish.
  68. And actually, for the herring, I'll use Thea Gredler.
  69. But for the smaller fish, the mackerel, the surgeon anchovies,
  70. I mix them into a sawtek that'll have on the
  71. skillet. If you're vegetarian or absolutely will not eat seafood,
  72. you can use 250 mg of omega three supplements.
  73. This is better than nothing but the research shows that
  74. actually getting the seafood rather than the pill form is
  75. has the more evidence for having a benefit for health.
  76. The other reason I encourage people to eat seafood and
  77. not just take it at the pill is because for
  78. a lot of people, it means substituting um out red
  79. meat. Or and if you can substitute, read out red
  80. meat and replace it with seafood, you're better off than
  81. continuing to eat red meat and just supplementing with a
  82. fish tablet.
  83. So I hope this recommendation has been helpful again.
  84. It's two servings of omega three rich seafood to achieve
  85. at least 2000 mg of omega threes per week.
  86. We discussed the benefits of a diet rich in omega
  87. threes. We discuss the importance of avoiding see foods that
  88. are high in mercury.
  89. We've talked about what a serving size is.
  90. I gave you some suggestions about which of the top
  91. five, um, Omega three sources that are low in Mercury
  92. Smash Seafoods.
  93. I've showed you some pictures to illustrate how you can
  94. prepare these foods, and you can check in the recipe
  95. section for specific steps for meal preparation and then once
  96. again we talked about how you can use Omega three
  97. supplements as a alternative to seafood.
  98. If you absolutely can't tolerate seafood, and if you continue
  99. to maintain limits on your red meat consumption, I hope
  100. you have a great day and thank you for your