"Aunt Zhang, your meal is full of seafood again!" In the evening, Sister Li, a neighbor, walked into the open kitchen of Aunt Zhang's house, and her eyes were firmly attracted by the dazzling array of seafood delicacies on the table. It's mouth-watering.
Aunt Zhang responded with a smile: "My wife and children love seafood, and it is said that it is nutritious and good for the body. I went to the market today to buy some fresh food, let's try it together?"
Just as everyone was about to start, Sister Li suddenly put down her chopsticks and said with a worried face: "Aunt Zhang, I recently saw an article on the Internet saying that eating too much seafood is easy to get cancer, is it true?"
Aunt Zhang's smile froze on her face, she was stunned for a moment, and then looked at Sister Li suspiciously: "Ah? ”
01. The nutritional value of seafood
Source of protein: Fish, shellfish and crustaceans, in particular, are rich in high-quality protein. Its amino acid composition is close to the pattern required by the human body, and its biological value is extremely high, and the digestion and absorption rate is far higher than that of terrestrial meat.
These proteins are essential for building and repairing human tissues and cells, and are essential nutrients for growing and developing children, adolescents, and adults who need to maintain healthy muscles.
Omega-3 fatty acids: Deep-sea fish such as salmon, tuna, cod, etc., are rich in the Omega-3 series of unsaturated fatty acids, which have a powerful anti-inflammatory effect, help lower triglycerides in the blood, raise "good" cholesterol (HDL), and thus effectively prevent cardiovascular disease.
Concentrated Essence of Minerals and Trace Elements: Seafood is a rich mine of minerals and trace elements given by nature. Shellfish, such as oysters and conch, are rich in zinc, which has a significant effect on immune function, skin health, and wound healing.
Seaweeds such as kelp and nori are rich in iodine, which is a key component in the synthesis of thyroid hormones and is essential for maintaining normal thyroid function. Seafood also contains minerals such as calcium, phosphorus, magnesium, and potassium, which help maintain bone health, regulate blood pressure, and neuromuscular function.
A low-key treasure trove of vitamins: Although seafood is not the main source of vitamins, some specific species are still rich in certain vitamins. For example, cod liver oil is rich in vitamins A and D, which help protect vision and develop bones;
Fish and shrimp contain vitamin B12, which is essential for maintaining a healthy nervous system and red blood cell production, and some marine fish also contain vitamin E, a powerful antioxidant that helps protect cells from free radical damage.
Ideal for low fat, high protein: Many seafood are lower in fat than land meats, especially deep-sea fish, which have a moderate fat content and are dominated by beneficial unsaturated fats.
This is an ideal high-protein, low-fat food choice for people who are concerned about weight management and cardiovascular health. The low-calorie nature of seafood makes it one of the go-to ingredients for light fooders.
02. Hidden health hazards of seafood
Allergy risk: The protein of the opposite sex contained in seafood is a common food allergen, and people who are allergic to seafood may experience severe reactions such as itchy skin, rash, difficulty breathing and even anaphylactic shock after eating.
Food poisoning and bacterial infection: Inadequately cooked seafood may have a variety of pathogenic bacteria, such as Vibrio parahaemolyticus, Salmonella, etc., which may cause food poisoning, manifested by nausea, vomiting, diarrhea, fever and other symptoms.
Eating raw or semi-raw seafood poses a risk of parasitic infections, such as Anisakis elegans and liver flukes, which can cause digestive diseases and affect liver function in severe cases.
Causes of gout: Seafood, especially fish and shellfish, contain high purines, and excessive intake can easily lead to an increase in blood uric acid levels, inducing or aggravating gout symptoms. Patients with gout and hyperuricemia should limit their seafood intake and avoid alcohol to prevent gout attacks.
Heavy metals and pollutant accumulation: Marine environmental pollution may lead to the accumulation of heavy metals such as mercury, lead, cadmium, and persistent organic pollutants such as PCBs and dioxins in seafood.
Large carnivorous fish tend to have higher concentrations of heavy metals due to their presence at the top of the food chain. Long-term intake of large amounts of such seafood, especially sensitive groups such as pregnant women, lactating women, infants and young children, may have a negative impact on nervous system development and endocrine function.
Food safety and processing issues: Seafood is perishable and spoiled if it is not handled properly during fishing, transportation and storage. When purchasing, you should choose fresh, odorless seafood, and avoid buying dead fish, dead crabs, etc. Thorough cooking should be ensured during processing to avoid cross-contamination of raw and cooked food and reduce the risk of foodborne illness.
03. How to choose seafood safely and eat it
Buy fresh seafood: Choose a reputable seafood market, supermarket or qualified online platform to ensure that the seafood comes from a clear source and the quality is guaranteed.
Scientific storage: If you can't cook it immediately after purchase, you should quickly put it in the refrigerator and keep it low to delay the reproduction of bacteria. When storing in the refrigerator, raw seafood should be separated from cooked food, vegetables and fruits to avoid cross-contamination.
Proper processing and cooking: With the exception of specific raw food species, most seafood should be well cooked and at an internal temperature of over 70°C to ensure that bacteria, parasites and toxins are destroyed.
Moderate consumption: Although seafood is rich in nutrients, it should not be consumed in excess, especially for patients with gout, hyperuricemia, thyroid disease, pregnant women, children and other special populations.
04. Two types of seafood that should be eaten less
Seafood in polluted waters: Marine pollution has led to the possible accumulation of heavy metals such as mercury, lead and cadmium in some seafood, especially large carnivorous fish. Long-term ingestion of such heavy metals may cause damage to the nervous system, kidney function, and even be associated with the occurrence of certain cancers.
High-fat deep-sea fish: While deep-sea fish are rich in omega-3 fatty acids, which are beneficial for cardiovascular health, they are also high in saturated fatty acids and cholesterol in their adipose tissue. For people with high blood lipids and a greater risk of cardiovascular disease, excessive intake of such fatty fish may lead to further elevated blood lipids, which is not conducive to cardiovascular health.
Although there is no clear causal evidence for the relationship between seafood and cancer, some studies suggest that factors such as potential carcinogens in seafood may be involved in the occurrence of cancer. We should pay attention to the source of seafood, and at the same time adjust the dietary structure appropriately in combination with personal health conditions, so as to enjoy seafood scientifically, reasonably and safely.
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