Alaska seafood, vegetables make nutritious combo

The Alaska Seafood Marketing Institute offers a wealth of information about the nutritional and lifestyle benefits of salmon, cod, and other abundant Alaska species. Among its findings is some genuine food for thought for those considering a strictly vegan diet.

Plant-based diets that consist of plant foods (cereals, fruits, vegetables, legumes, tree nuts, and seeds) plus fish, seafood, healthy fats and limited consumption of red meat, are scientifically proven to be one of the best dietary approaches for the prevention of chronic disease and to promote overall health through nutrition.

A plant-based diet that includes wild Alaska seafood creates the perfect synergy for healthy bones and fills in nutrient gaps that can be missing in exclusively plant-based diets. This kind of diet also improves absorption of essential nutrients that the body needs.

Alaska seafood boasts high levels of the long chain omega-3 fatty acids EPA and DHA, found especially in salmon and sablefish. These differ from the Omega-3s available in plants. Eating seafood is one of the only practical ways to increase these important nutrients.

Omega-3 fatty acids are important for the health of the brain, retina, cell membranes, healthy pregnancy and to reduce the risk of cardiovascular disease.

Vitamin D is often known as an essential nutrient to be consumed in conjunction with calcium for bone health. Vitamin D has many other roles, including its influences in a large number of metabolic pathways, cardiovascular health, and neuromuscular and immune function.

While few foods naturally contain vitamin D, seafood offers one of the most significant food sources of the vitamin, which is critical for reduced risk of cancer, diabetes and heart disease. Vitamin D is unique, as it is the only vitamin that the body makes from the sun.

The best foods with naturally occurring sources of vitamin D are oily fish, eggs, beef liver, butter and red meat.

B-12 is an important vitamin to make healthy blood cells and to keep nerves working properly. B-12 is only available from animal foods, and therefore must be supplemented in individuals following a vegan diet and possibly other vegetarian diets depending on the level of animal product consumption. Including Alaska seafood along with a plant-based diet is an excellent way to ensure an adequate intake of B-12, which supports healthy DNA and nerve function.

Combining vitamin C-rich foods, such as lemon, leafy greens, tomatoes or bell peppers, along with iron-rich wild Alaska seafood, creates the conditions to enhance the absorption of iron.

Combining wild Alaska seafood that has a higher fat content, such as Alaska king salmon or sablefish, along with foods high in vitamin A, such as bell peppers, sweet potatoes, spinach, carrots or broccoli, helps your body absorb the vitamin A.

Similarly, combining that higher fat content wild Alaska seafood with foods high in vitamin E, such as sunflower seeds, almonds, pine nuts or spinach will help your body absorb vitamin E.

FIND OUT MORE

https://www.alaskaseafood.org/health-nutrition