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| Shellfish |
| Shellfish such as shrimp and lobster contain the same amount of protein and other nutrients as white fish. Shrimp also offer niacin and copper. Mollusksmussels, clams, and oystersoffer significantly more vitamin A and iron. Most shellfish, particularly oysters, are also a good source of zinc as well as vitamin B 12. They're also loaded with selenium, a nutrient many people don't get enough of; deficiency is linked to heart disease and greater risk of esophageal and prostate cancer. And shellfish are another good source of omega-3 fatty acids; Atlantic and Pacific oysters are especially rich in these beneficial compounds. |
| Most people needn't worry about the cholesterol in shellfish; in fact, high shellfish consumption has been linked to lower levels of dangerous LDL cholesterol. But if your body manufactures excess cholesterol to begin with, you should be careful not to overdo it on dietary cholesterol. |
| F.Y.I. |
| Oily Fish |
| To benefit most from omega-3 fatty acids, be sure to eat mackerel and other oily fish with foods rich in vitamin E, such as brown rice, broccoli, and asparagus. The more omega-3 you eat, the more vitamin E you need to protect the acids from oxidation, which can be harmful to your body. |
| Anchovies |
| To reduce their salt content, soak anchovies in a bowl of cold milk or water in the refrigerator for several hours. |
| Shellfish |
| Be sure to eat some vitamin C-rich foods along with shellfish in order to absorb their iron. |
| Tuna |
| Meaty, rich-tasting tuna is another oily fish swimming in omega-3 fatty acids. Canned tuna is an easily accessible source of these beneficial compounds. But don't squelch all the omega-3 goodness in mayonnaise, which is rich in the wrong kind of fat. |
| Nuts and Seeds |
| Here's another food category with a very badand undeservedrap. Although high in calories, nuts are a superlative source of nutrients; eat them with salads, meat, poultry, and fish, or raw. |
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