Which are the most nutritious seafood and what they contain?

Кои са най-полезните морски храни и какво съдържат?

Summer is the perfect time to emphasize seafood. Even if you're not great fans of it, there is such a wide selection of marine food products that nothing prevents you to experiment with your preferences.

Salmon and other oily fish (herring, sardines, tuna) are among the most recommended sources of Omega-3 fatty acid. Only 120 grams are enough to provide the recommended daily dose of vitamin D. They also have a high content of sodium, selenium, magnesium, B vitamins, calcium.

Oysters - only 3 oysters are sufficient to provide the recommended daily dose of zinc. In addition, they are rich in proteins, Omega - 3 fatty acids, vitamins A, C and B 12, zinc, calcium, tyrosine amino acid.

Mussels - 100 g mussels are enough to provide the recommended daily dose of vitamin B12 and half the daily dose of iodine. They are rich in vitamin A, folic acid, selenium, iron, zinc and Omega-3 fatty acid, as well.

Shrimp - a handful of them is able to supply your body with a huge amount of vitamin B12, zinc, iodine, selenium. They are low-calorie (100 kcal per 100 g.), but high in cholesterol.

Squids - a great source of Omega – 3, proteins, B vitamins, phosphorus, copper, iodine, zinc. They are also very low calorie (70 kcal per 100 g.), but they must be consumed fresh and without added fat.

Octopus – usually are consumed its tentacles. They are rich in B vitamins, potassium, selenium, taurine, iron. Octopus doesn’t contain any saturated fatty acids.

Crabs – these decapod marine creatures are rich in proteins and Omega-3 fatty acids, calcium, copper, zinc, selenium and chromium. Crabs are very high in cholesterol, so they are recommended in small doses.

It may turn out that you like the seafood only as a side dish or as addition to salad, pasta or other main dish. This will be beneficial for your body, too. Because even a minimal amount of seafood is enough to give you excellent health and enviable beauty!

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