Red snapper health benefits and nutrition facts
When it comes to seafood, there is so much variety to choose from. One of the absolute favourites for pescatarians is the red snapper. It can be broiled, grilled, pan-fried, steamed, baked or deep-fried and every time they turn out delicious. This flavourful fish is a favourite among seafood lovers, but for those who are unfamiliar, there is everything you need to know about red snapper.
What is Red Snapper?
Snapper is a popular fish with a firm texture and a distinctive sweet flavour and has a nutritional profile that’s impressive. Its flesh is firm, white, juicy and flavourful that can be cooked in a variety of ways.
This fish is found in the Gulf of Mexico, the Caribbean Sea, and the Southeastern Atlantic coast of Mexico and the United States.
It's a lean fish with high protein content and low fat. It is also rich in selenium and B vitamins.
Snapper nutrition
Following is nutrition the information for 170g of red snapper, which is approximately one fillet:
Nutrients
| Measure
|
Calories
| 218
|
Total Fat
| 2.9g
|
Protein
| 45g
|
Cholesterol
| 80mg
|
Sodium
| 97mg
|
Potassium
| 887mg
|
Vitamin A
| 3.9%
|
Calcium
| 5.2%
|
Vitamin C
| 4.5%
|
Iron
| 2.3%
|
Red Snapper health benefits
Red snapper is a low-calorie fish that has lots of protein, selenium, vitamin A and B, potassium and omega 3 fatty acids. A diet rich in these nutrients is the cornerstone of good health. It's no surprise that red snapper is considered a highly nutritious fish, especially if you are looking to lose weight or improving your cardiovascular health.
It's extremely low in calories but high in protein. It is also rich in several minerals and omega 3 fatty acids that are crucial for a healthy heart.
Red snapper is an excellent source of selenium, which helps in the production of white blood cells, regulates thyroid gland and prevents oxidative stress.
Like most seafood, red snapper is also a good source of vitamin A, which improves eye and skin health. It's potassium content makes it excellent for heart health.
Here are some of the health benefits of red snapper:
- Helps in weight loss
- Helps in muscle growth
- Rich in omega 3 fatty acids
- May support thyroid health
- Prevents oxidative stress and free radical damage
- Strengthens the immune system
- Keeps eyes healthy
- Lowers blood pressure
- Supports heart health
- Good for brain health
- May improve mood and reduce depressive symptoms
Supports heart health: Red snapper is a great addition to a heart-healthy diet because it contains omega 3 fatty acids and potassium. Omega 3 fatty acids prevent inflammation, heart diseases, hardening of the arteries and cholesterol. Potassium boosts heart health by reducing blood pressure and regulating cardiovascular functions.
Strengthens immune system: Regularly consuming red snapper may boost the immune system. It is rich in selenium, a mineral that helps produce white blood cells that fight infections. It is also rich in omega 3 fatty acids that regulate the immune system and prevent autoimmune diseases.
Good for weight loss: Red snapper is a lean fish with high protein and omega 3 fatty acids. Protein increases satiety and contributes to muscle building. Omega 3 fatty acids reduce insulin resistance, which can contribute to weight gain.
Good for eye and skin health: High in vitamin A, red snapper is an excellent food for preserving eye health. The fat-soluble nutrient reduces the risk of eye disorders like cataracts and vision loss. It also improves skin health and preserves its elasticity and youth.
References:
1. Gammone, M. A., Riccioni, G., Parrinello, G., & D'Orazio, N. (2018). Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients, 11(1), 46. https://doi.org/10.3390/nu11010046
2.Rayman MP. The importance of selenium to human health. Lancet. 2000 Jul 15;356(9225):233-41. doi: 10.1016/S0140-6736(00)02490-9. PMID: 10963212.
3.Stone, M. S., Martyn, L., & Weaver, C. M. (2016). Potassium Intake, Bioavailability, Hypertension, and Glucose Control. Nutrients, 8(7), 444. https://doi.org/10.3390/nu8070444
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