07 Jul Red snapper
Red SnapperÂ Health Benefits
Red snapper is a low-calorie, lean source of protein that is rich in selenium, vitamin A, potassium and omega-3 fatty acids. A diet that regularly incorporates these nutrients may significantly benefit your health by preventing serious medical conditions
A single, 100-gram serving of red snapper contains nearly 70 percent of the amount of selenium that the U.S. Department of Agriculture recommends daily for adult men and women following a 2,000-calorie diet. Selenium supports white blood cell function and is required for the thyroid gland to work properly. It is an antioxidant that may be able to prevent free radical compounds from causing the DNA damage that can lead to rheumatoid arthritis, cancer and heart disease. Selenium’s antioxidant power is enhanced when it is combined with a source of vitamin E. Serve selenium-rich fish like red snapper with high-vitamin E foods like asparagus, sweet potatoes or dark, leafy greens like spinach, beet greens or kale.
Each 3-ounce serving of cooked red snapper provides 14 percent of the RDA of vitamin A for an adult woman and 10.8 percent of the RDA of vitamin A for a man. Vital for the immune system, the production and maintenance of bones and the health of the skin and eyes, vitamin A also plays a role in cell reproduction and differentiation. Eating adequate amounts of vitamin A daily may decrease your risk of developing eye disorders like cataracts or age-related macular degeneration. Vitamin A is a fat-soluble nutrient and requires a source of dietary fat to be absorbed by the intestines. Serve red snapper drizzled with olive oil or topped with a salsa containing lipid-rich avocados.
Red snapper contains 444 milligrams, or 9.4 percent of the RDA, of potassium in each cooked, 3-ounce serving. Potassium is both a mineral and an electrolyte. It is required by the body to trigger enzymes needed in energy metabolism and to allow smooth, cardiac and skeletal muscles to contract properly. A diet that lacks adequate potassium levels may increase your chance of stroke, high blood pressure, osteoporosis and kidney stones. You may become deficient in potassium if you regularly consume a large amount of sodium. Consult your doctor about ways to decrease your sodium intake and increase your potassium levels safely.
Omega-3 Fatty Acids
Red snapper contains 0.31 grams of omega-3 fatty acids in each 100-gram serving. This concentration of omega-3 fatty acids is roughly equal to the amount provided by a 3-ounce serving of shrimp, catfish, crabs or scallops. The American Heart Association reports that eating fish rich in omega-3 fatty acids regularly may significantly decrease your risk of heart disease, atherosclerosis and high blood cholesterol. The AHA recommends that adults and non-pregnant women should eat 3.5 ounces of a variety of grilled or baked fish twice weekly. Pregnant women and children should avoid eating red snapper more than a few times a month to prevent mercury contamination.
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