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Anti-Inflammatory, High Omega-3 Seafood Breakfast

At MyKetoPal, we chose seafood, in particular fish to play a starring role in our breakfast. Yes, you read right; we’re talking about eating fish for breakfast.

Seafood-centric low carb brain-foods are main staples in self-healing focused MyKetoPal breakfast, lunch and dinner recipes. We strongly believe in the virtues of regular consumption of the healthy fatty acids provided by this food group. In this blog post, we will concentrate on SEAFOOD FOR BREAKFAST…
In southern California we’re very lucky. Finding fresh seafood on a daily basis is only a matter of driving a few miles to a coastal town marina or visiting a local Asian grocery store with a busy seafood department.

Seafood encompasses a variety of non-fin aquatic species including crabs, shrimps, prawns, mollusks, etc. Each species has its unique nutritional value. We chose herrings (kippers), sardines, anchovies and mackerel as our prime choice for breakfast due to their high MUFA fats, availability and reasonable price.

 

Farm-Raised, or Wild-Caught?

The next question many readers want to have answered is whether it is better to consume farm-raised fish or wild-caught fish.

One concern about the farm-raised fish is that they may contain higher levels of polychlorinated biphenyls (PCBs) and other contaminants. These chemicals -some are linked to cancer- come from the diet which farm-raised fish get. Another concern is that farm-raised fish may contain fewer Omega-3 fatty acids than wild caught fish. Nevertheless, both wild-caught and farm-raised fish are great sources of Omega-3s.

 

Choline Is Abundant In Seafood

Choline is an essential water-soluble nutrient that is grouped in as part of the B-Vitamin complex. Although not technically a vitamin, this organic compound is required for life’s most quintessential functions, including basic cellular structure, nutrient transport and metabolism.

Although choline is naturally synthesized in small amounts within the liver, a significant amount of choline must be consumed in the diet to maintain good health. Choline deficiency causes muscle damage and abnormal deposition of fat in the liver, which results in nonalcoholic fatty liver disease.

The recommended daily intake of choline is set at 425 milligrams (mg) for women and 550 mg for men. Americans simply aren’t getting enough of choline in their diets. This essential nutrient is vital for the proper functioning of our cells and is absolutely critical for healthy growth and development- yet only 10% of the US population is meeting the daily recommended intake. So why haven’t you heard much about it? Unfortunately, choline was cast from the glamorous mainstream health scene with its unjustly disgraced partner-in-crime cholesterol, and its importance for good health is just recently being understood.

 

How To Get Affordable Fish?

Cost may be one of the biggest barrier to eating more fish. For example, depending on where you shop, salmon can run from $10 to even $20+ per pound. To get all the health benefits of fish without spending a fortune, we recommend that you look for fish in the freezer section of your local supermarket. Or, buy canned tuna, sardines or salmon.

 

Other Important Health Benefits Of Eating Seafood For Breakfast:

  • Seafood provides heart healthy Omega-3 fatty acids: Seafood is rich source of Omega-3 fatty acids that exhibit cardio-protective (heart protective) properties.

 

  • Seafood has anti-inflammatory properties: Omega-3 fatty acids Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are commonly known as marine fatty acids because they come from fish. What makes these Omega-3s worthwhile menu additions for people with rheumatoid arthritis (RA) is their ability to inhibit inflammation and prevent other diseases linked to inflammation, such as heart disease. Omega-3s interfere with immune cells called leukocytes and enzymes known as cytokines, which are both key players in the body’s inflammatory response. They nip inflammation in the bud before it ignites, help tamp down inflammation in the body on a cellular level and reduce joint swelling and pain.
Fish EPA + DHA*
Atlantic mackerel 2.5
Lake trout 1.6
Salmon 1.2 – 1.8
Herring 1.1 – 1.7
Sardines, canned 1.0
Anchovy 1.4
Sablefish/black cod 1.4
Albacore tuna 1.3

                *Grams of fatty acid per 3-ounce portion

  • Seafood lowers levels of triglycerides in the blood: Omega-3s reduce the growth of triglyceride plaques that clog arteries, raise levels of beneficial HDL cholesterol and slightly lower blood pressure.
  • Seafood is rich source of protein: The structural makeup of protein from seafood is such that it is more easily digested than proteins from other animal or plant sources. This makes protein from seafood  a perfect source of protein for seniors, young children, and people with weak stomach.
  • Seafood provides the early morning boost to our immune system: Seafood is a good source of Chromium, zinc, selenium and iodine. These trace minerals play an important role in the upkeep of the body’s immune system.
  • Seafood is rich source of antioxidants: Seafood provides the early morning boost to our immune system. Seafood is a great source of free radical fighting compounds like selenium, chromium, and Vitamin A.
  • Seafood is loaded with nutrients: Apart from lipids and protein, seafood are also a source of several minor yet “essential nutrients” like Vitamin B complex, Vitamin A, Vitamin D, calcium, zinc, chromium, iodine, and more.

Are Fish-Oil Supplements As Helpful As Consuming Actual Fish?

If you just can’t stomach salmon or sardines, you might want to consider a fish-oil supplement. Yet you may not get the same omega-3 benefits in a bottle. Although fish-oil supplements contain higher levels of EPA and DHA than you’d get from eating fish, that doesn’t mean your body will use those omega-3s as effectively. Some studies suggest our bodies don’t absorb omega-3 fatty acids as well from supplements as from fish.

And there are other reasons for choosing fish over pills. “We know that food has so many other things in it that we can’t get in a supplement,” Larson says. When you eat fish, in addition to omega-3 fatty acids, you also get nutrients like calcium, vitamin D, and selenium.

Do you want to add fish to your healing diet to have a healthy start to your day? Give one of our healing recipes a try and let us know what you think.

Recipes for Self Healing

 

 

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