List of Paleo Protein Food Sources
Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Our bodies use protein to build and repair tissues, make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. It is one of the 3 most important “macronutrients” (others are carbs and fat) that our bodies require to function normally.(1)
But keep in mind that protein is the one nutrient that most meat-eaters are already getting plenty of. Actually, eating too much protein, after several weeks, can result in death. That is real and very serious!!!
BEWARE!!!! “Rabbit starvation” can occur when you get every day more than 35% of your calories from protein. It can lead to symptoms like:
- nausea
- weakness
- diarrhea
- headache
- fatigue
- low blood pressure
- slow heart rate
- a vague discomfort
- hunger
Those symptoms generally abate when the protein content is reduced by increasing the amount of fats or carbohydrates.
Nevertheless, protein MUST BE EATEN EVERY SINGLE DAY, cause our bodies do not store it. But remember, that the amount of protein at each meal matters. We can only absorb it that much at a time. That is why, make sure to spread your intake of protein throughout the day.
Read more: What is Protein and Amino Acids? Protein Deficiency and Daily Recommended Allowance […]
ANIMAL MEATS
Red meat, as well as white one, contains numerous vitamins and minerals that are essential for a healthy, balanced diet. Red meat is defined as any meat that comes from mammalian muscle. This includes beef, lamb, pork, goat, veal, and mutton.(2) The absolutely best choice of the red meats for Paleo diet are wild game (meat from wild animals or birds). Large native game animals living in America include antelope, buffalo, bear, deer, elk, moose, reindeer, and wild boar. Small game includes alligator, rabbit, squirrel, beaver, muskrat, opossum, raccoon, armadillo, and porcupine.(3)
Here is the list of Paleo approved meats that are most popular and easy to find in stores.
Bacon is prepared from cured pork. Fresh and dried bacon is typically cooked before eating by pan frying. Boiled or smoked bacon is ready to eat, but may be cooked further before eating as well. Traditionally bacon is made from the pork belly or from back cuts, which has less fat than the belly. It can also be made from other animals, such as beef, lamb, chicken, goat, or turkey. Bacon is high in sodium, so it should be consumed in moderation. For Paleo approved option choose nitrate free bacon.
GRASS-FED BEEF provides good-quality protein and is also rich in nutrients, such as iron, zinc, vitamin B12 and immunity-supporting selenium. It also, however, has high amounts of saturated fat. All beef cuts are good source of protein, but try to stick with the leanest cuts for healthiest choices, such as
- top round
- bottom round
- top sirloin
In a 3-ounce serving lean cuts supply:
- about 50% of your daily protein needs
- 37% of your daily vitamin B-12 needs
- 39% of the zinc
- 14% of the iron
- good source of niacin and riboflavin.
Bottom line, choose the BEEF meats with the least amount of fat, grass-fed & organic to get the most nutritional benefit.
GRASS-FED BISON provides nutrient dense, low fat, low cholesterol meat with as many Omega-3s per serving as salmon, and three to six times the amount of omega-3s as grain fed animals. It contains the highest-know levels of the fat-blocker and anti-carcinogen, CLA (conjugated linolaic acid).
A 3-ounce serving of roasted bison meat contains:
- 122 calories
- 24.2 grams of protein(48% of DV)
- 2.1 grams of fat (3% of DV)
- AND just 0.8 gram of saturated fat (4% of DV). This is less fat than grass-fed beef.
It also provides:
- 56% of daily iron
- 43% of selenium
- 41% of Vitamin B-12
- 21% of zinc
- 18% of phosphorus
- 17% of Vitamin B-6
- 16% of niacin
- 14% of the DV for riboflavin
Bison is tastier, healthier and leaner than grass-fed beef making it perfect source of protein for Paleo diet.
Goat meat is lower in fat than chicken, and higher in protein than beef. Goat meat outshines traditional meat sources in most areas: it’s lower in calories, total fat, saturated fat and cholesterol. 3-oz of roasted goat meat contains:
- 122 calories
- 23gr of protein
- 2.58gr fat
- 0.79gr saturated fat
- Low in Sodium
- High in Potassium
It is rich in:
- Vitamins B
- Selenium
- Chlorine
- Iron
- Omega 3 Fatty Acid
Goat meat provides lot of health benefits:
- Lowers the risk of inflammation in blood vessel and Good for Blood Circulation
- Stabilizes the heartbeat
- Contains Cancer preventing Fatty Acid (conjugated linoleic acid)
- Helps burn fat in the body
- Promotes hemoglobin production
- Prevents Birth Defect in pregnant women
- Relieves the symptoms of PMS
- Prevents Depression
- Acts as Anti Aging and therefore good for skin and hair
- Promotes brain development
- Effective treatment for autism in children
All these factors make goat meat a great source of protein for Paleo diet.
! But there are some precautions:
- Goat meat could cause problems in digestive system. Learning how to cook it properly is important cause it can lead to food poisoning. One of the best ways to cook goat is roasting. Goat meat should be cooked at low temperatures to prevent it from drying out.
- Those who already have heart problem should avoid goat meat entirely
Organic and grass-fed LAMB meat is a healthy protein source that offers a wide range of health-boosting nutrients. But it should be consumed in moderation as it is rich in saturated fat and cholesterol.
3-oz serving provides:
- 160 calories
- 23.5 grams protein
- 6.6 grams fat
Lamb is also an excellent source of vital nutrients. In a single serving it contains:
- 45% of Daily Value of Vitamin B12
- 30% of Zinc
- 24% of Niacin
- 21% of Riboflavin
- 20% of Vitamin B6
- 20% of Phosphorus
- 13% of Selenium
- 12% of Iron
- 9% of Potassium
- 8% of Thiamine
- 8% of Pantothenic Acid
- 7% of Copper
- 6% of Magnesium
- Omega-3 Fatty Acids and CLA
! Precautions:
Lamb, like other red meat, does contain a significant amount of cholesterol so it should be enjoyed in moderation. Lamb is also a source of purines. Individuals consuming high levels of purines can accumulate uric acid in their bodies that can increase the risk of kidney stones.
So in general, make a lamb meat a limited part of your diet.
Offal, also called variety meats, pluck or organ meats, refers to the internal organs and entrails of a butchered animal. Most offals are lean, high in protein, packed with vitamins and minerals, and the coolest part is THEY ARE CHEAP.
List of offals:
- Heart is the best food source of CoQ10. It is very lean and contains complete range of B Vitamins, Iron and Zinc. It is great for weight loss.
- Kidney contains lean protein and Folate, and 100% DV for women of Iron. It is also rich in Selenium.
- Liver is particularly rich in Vitamin B12, Vitamin A, Iron and Copper. It is great food for energy, brain development, bone strength and immunity.
- Tongue is a healthier substitution for a ham. It is rich in Iron, Vitamin B12 and Vitamin C.
- Tripe (part of an animal’s stomach) is great for bone health. It is a low in fat and rich in Calcium. This makes it a great option for Paleo diet which completely avoids diary.
- Oxtail is great for soups, stews and stocks. It contains significant amount of Zinc. It is lean and makes an ideal choice for building the muscle tone.
Organ meats are also recommended for optimal gene function in the book “Deep Nutrition” by Dr. Shanahan.
In spite of common believes, offals DO NOT store the toxins. While organ meats do function as filters in the body, their job is to remove toxins from the body, and as such, they store many fat soluble vitamins and nutrients needed to accomplish this task.
Just like all other meats when shopping for offals you should go for grass-fed animals, raised on pasture and not given grains or antibiotics.
But you need to be AWARE that offals are extremely high in cholesterol and saturated fat. Among many of them, a single serving provides more than 100% of a person’s recommended daily cholesterol intake. So as other red meats they should be consumed in moderation.
Pork is the world’s most popular type of meat. It is rich in high-quality protein, as well as various vitamins and minerals. Sometimes pork is called “The Other White Meat”.
If you’re looking for the healthiest pork options, choose lean cuts. There are several pork cuts that are very low in saturated fat and they generally have the word “loin” in their name:
- tenderloin
- top lion
- loin chops
- sirloin
Lean pork is great for:
- Muscle growth, maintenance and repair
- Improved Exercise Performance
- Improved energy level
- Improved immunity
- Reduction of inflammation
3 oz of pork tenderloin provides:
- 22 grams of quality protein
- 3.7 grams of total fat
- 1 gram of saturated fat
- 62 milligrams of cholesterol (<100mg considered low cholesterol foods)
These are the main vitamins and minerals found in pork:
- Thiamin
- Selenium
- Zinc
- Vitamin B12
- Vitamin B6
- Niacin: also called vitamin B3
- Phosphorus
- Iron
- Creatine
- Taurine
- Glutathione
- Collagen
Precautions:
Consumption of undercooked or overcooked pork should be AVOIDED.Overcooked pork may contain carcinogenic substances, and undercooked (or raw) pork may harbor parasites.
But in general, moderate consumption of lean pork is a part of a healthy Paleo diet.
RABBIT meat is one of the best sources of white meat that is available. It contains a high percentage of protein that is more filling and easier to digest than other meats.
Rabbit meat is almost cholesterol free!!! that makes it a great choice for people with heart problems. Also the sodium content of rabbit meat is comparatively less than other meats.
3-oz serving of rabbit meat provides:
- 117.6% of DV of Vitamin B12
- 35.8% of Vitamin B3
- 46.8% of Selenium
- 22.4 % of Phosphorus
- 2% Calcium
Rabbit meat can be used in almost all recipes that Chicken is used.
FOWL MEATS
Fowl meat, including the poultry (domesticated birds) are mostly white and dark type of meats. The different colors are based on the different locations and uses of the muscles. White meat can be found within the breast of a chicken or turkey. Dark muscles are fit to develop endurance, or long-term use, and contain more myoglobin than white muscles, allowing the muscle to use oxygen more efficiently for aerobic respiration. White meat contains large amounts of protein. Although dark meat contains 2.64 times more saturated fat than white meat, per gram of protein.(4)
List of fowl meats for Paleo diet would include:
- Chicken
- Duck
- Emu
- Goose
- Ostrich
- Pheasant
- Quail
- Turkey
When choosing the fowl meat go for ORGANIC AND PASTURE-RAISED OR WILD GAME. It typically has more nutrition value than farm-raised, and it also does not contain any antibiotics or additives.
Chicken is a versatile source of protein that is low in fat and high in Vitamins and essential amino acids. Chicken is probably best known for the chicken soup. In fact, chicken soup has been shown to affect some aspects of the immune system, resulting in relief of some symptoms of the common cold – a congested nose and a sore throat.
Besides the chicken soup, there are several other great reasons to eat a chicken:
- Chicken has less saturated fat than most red meats(1)
- Chicken might be helpful in controlling blood pressure (collagen – a protein found in chicken legs – is broken up by the stomach into smaller proteins that lower blood pressure)(2)
- Chicken breast contains Methionine – an amino acid that suppresses and controls homocysteine (an amino acid that causes a thickening and hardening of artery walls and other heart disease)(3)
- Chicken is high in an amino acid called Tryptophan that is used by the body to make Niacin (B vitamin) and Serotonin (brain chemical that can help to create a feeling of well-being and relaxation)(4)
- Chicken is high in Vitamin A, including retinol, alpha and beta-carotene that are all vital for healthy eyesight(5)
- Chicken can reduce the risk of cancers as it contains high amounts of Vitamin B3 (Niacin) (6)
A 3-oz. boneless, skinless chicken breast packs:
- 27 g of protein, containing all the essential amino acids
- 84 % daily Niacin intake for women and 74 % for men
- 24 mg of Selenium (44 % of DV)
- 40 % of your daily recommended Vitamin B-6
Therefore, chicken is a great choice of protein to have in your menu. But as always, try to choose organic chicken for the most benefits.
Duck meat is a very flavorful type of poultry. It offers complete proteins that include all essential amino acids necessary for wellbeing.
The truth is, the other types of poultry, such as chicken or turkey breast, are lower in saturated fat and cholesterol than duck meat. That is why duck should be consumed occasionally. It can be a great choice when eating out.
But Duck doesn’t just have more fat; it has better fat. The fat in duck is mostly monounsaturated, making it a healthy cooking medium for Paleo diet. While it still has lot of saturated fat, the amount of monounsaturated fats negates it.
One interesting thing though! In spite of the fact that duck is fatty, if you remove the skin, it has about the same amount calories as roasted chicken without the skin.
Duck meat is a good source of protein, niacin, selenium, phosphorus, riboflavin, iron, zinc, vitamin B-6 and thiamine and smaller amounts of vitamin B-12, folate and magnesium.
3 ounce serving of roasted domesticated duck without the skin contains:
- 171 Calories
- Protein 20g 40%
- Total Fat 11g 15%
- Saturated fat 3g 17%
- Trans fat 0g
- Cholesterol 76mg 25%
- Sodium 65mg 3%
- Iron 13%
Duck is great as a variety of meats in your menu. The presence of monounsaturated fats in duck fat helps to lower the levels of blood cholesterol. Pregnant women can enjoy duck meat, just need to make sure to cook it properly to at least 165 degree F.
Although people who already have high levels of cholesterol should avoid the duck meat with skin.
Goose meat is darker (including the breast), fuller bodied, and more intensely flavoured than turkey or chicken. It is fatter and more gamy than duck.(1) It goes great with wine if you dare to enjoy it sometimes 😉
The roasted goose can be served without any sauce as it is very juicy by itself.
Protein in goose is vital for the coordination and contraction of muscles.
Although, goose contains high amounts of fat, lot of it saturated fat. Also it is high in cholesterol. That is why goose meat should be consumed in moderation and preferably with skin removed.
3.5oz (100gr) of roasted Goose without the skin provides:
- Protein: 29gr 58%
- Total Fat: 12.67gr 19%
- Saturated Fat: 4.56gr 23%
- Cholesterol: 96mg 32%
- Selenium: 36%
- Phosphorus: 31%
- Vitamin B6: 24%
- Riboflavin: 23%
- Zinc: 21%
- Niacin: 20%
- Iron: 16%
- Copper: 14%
When cooking a goose it is a great idea to stuffed it with apples, onion, celery, orange or lemon. It would smell more appealing.
Precaution:
It should not be provided to the children as it is difficult to digest.
Turkey meat is well known for its lean, filling protein. But cage-free, vegetarian-fed and antibiotic-free turkeys are a must!!! This is the one meat that you definitely want to pay a little extra to get a lot more benefits. The organic AND pasture-raised turkey usually has higher nutrient quality. Also pasture-raised turkeys typically have higher Omega-3 content than factory-farmed turkeys.(1) Your local farm would be the best choice to buy turkey.
There are some great reasons to include turkey in your menu:
- Turkey plays a role in cancer prevention. It is associated with decreased risk of pancreatic cancer (2)
- Turkey helps to increase the feeling of satiety and make you feel fuller for a longer period. Cause it is a high-protein food that can help keep post-meal insulin levels within a desirable range
- Turkey is a mood enhancer as it is loaded with Tryptophan, an amino acid that affects melatonin
- Turkey is an excellent source of Vitamins B, Zinc and Selenium
- Turkey is low in saturated fat and cholesterol (when the skin is removed)
- Dark meat of turkey contains more Vitamins and Minerals
3oz serving of toasted turkey meat, skin removed contains:
- Protein: 24.70gr 49%
- Total Fat: 3.26g 5%
- Saturated Fat: 0.962g 5%
- Cholesterol: 85mg 29%
- Tryptophan: 94%
- Lysine: 97%
- Threonine: 85%
- Niacin: 40%
- Selenium: 37%
- Vitamin B6: 27%
- Phosphorus: 19%
- Zinc: 14%
- Vitamin B12: 13%
Precaution:
Avoid processed turkey in the form of deli meats, hot dogs and turkey bacon, frozen, pre-packed turkey burgers which are high in sodium and preservatives.
Go for fresh, lean, organic and pasture-raised turkey, which have been raised in humane conditions without antibiotics.
FISH
Fish is an important part of a healthy diet. It a lean, low-calorie, high quality source of protein. It contains essential nutrients and Omega-3 fatty acids, and are low in saturated fat.
A well-balanced diet that includes a variety of fish and shellfish can contribute to heart health and children’s proper growth and development.
However, some fish and shellfish may contain chemicals that could pose health risks. When contaminant levels are unsafe, consumption advisories may recommend that people limit or avoid eating certain species of fish and shellfish caught in certain places. Special precautions are for the following groups of people:
- The elderly
- Pregnant women
- Nursing mothers
- Children (5)
For adults, a typical serving is 4 ounces of fish, measured before cooking. FDA advices to eat 2 to 3 servings of a variety of cooked fish, or about 8 to 12 ounces, in a week.
Serving fish to children should be 1 to 2 times per week from a variety of fish. And a serving size is about 1 ounce for children ages 2-3 years, 2 ounces for children ages 4-7 years, 3 ounces for children ages 8-10 years and 4 ounces for children 11 years and older.(6)
Fish you should avoid:
- Imported Catfish (may contain antibiotics banned in food in the United States)
- Farmed Eel (high in PCBs and mercury)
- King Mackerel (high in mercury)
- Orange Roughy (high in mercury)
- Chilean Sea Bass (high in mercury)
- Marlin (high in mercury)
- Shark (high in mercury)
- Imported Shrimp (may contain antibiotics and chemical residue)
- Swordfish (high in mercury)
- Tilefish (high in mercury)
- Bluefin Tuna (high in mercury)
- Bigeye Tuna (high in mercury)
You can read more information on fda.gov
So here is a list of fishes that would make the best choice to include in the menu:
The anchovy is the oily fish. It is rich in omega-3 fatty acids, well known for its ability to lower levels of triglycerides and cholesterol in the blood. It is also an excellent source of protein, with a fish of average size providing around 9g of protein and only 55 calories. (1)
Anchovies are among the most nutritious animals you can find. Because anchovies are eaten whole, you get the benefit of all of the nutrients that are packed into the bones and organs, as well as the flesh of the fish. Great choice for people who follow the Paleo. (2)
Although anchovies are packed with sodium. But on the good side of it, runnerworld.com advises to eat them after the run when you need to replace the lost electrolytes.
Benefits of Anchovies:
- lower blood cholesterol
- mental health
- reduce the ‘stickiness’ of blood
- lower the risk of blood clots
- reduce the risk of heart attacks and strokes
- good source of selenium
- great for tissue and muscle repair
- bone health
- healthy skin
- contain fewer toxins than other fish because of their small size
Precautions:
- Anchovies pack lot of salt, so people who suffer from fluid retention or have high blood pressure should avoid them.
- Because they come canned in oil, anchovies are relatively high in fat.
- They contain purines, a substance which increases the level of uric acid in the joints and exacerbates joint pain. Therefore they are not recommended for people with gout or joint disease. (3)
- Anchovies can concentrate domoic acid in their gut which causes shellfish poisoning in humans when eaten whole. If suspected, medical attention should be sought.(4)
Mackerel is one of the highly recommended oily fish for a healthy diet. It represents one of the richest sources of marine oils, eicosapentaenoic acid and other Omega-3, that helps to lower blood lipids, reduce the risk of atherosclerosis and may reduce symptoms of autoimmune diseases as rheumatoid arthritis as mentioned in “The Encyclopedia of Nutrition and Good Health”. (1)
According to the USDA, mackerel is among the top fish on the list for omega-3 content. Just 3 ounces of cooked Boston mackerel contains 1.1 grams of omega-3 fatty acids. It also provides nearly 700 percent of the recommended daily amount of vitamin B12. (2)
Mackerel fish is rich in:
- Essential oils, like Omega-3 and Omega-6 fatty acids
- Vitamin A
- Vitamin B6
- Vitamin B12 (3-oz provides nearly 700% of DV)
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- Minerals, including calcium, iron, magnesium, phosphorous, potassium, sodium and selenium, as well as zinc and copper.
- High quality protein
- Coenzyme Q10 – a powerful antioxidant that helps your body produce energy.
Check the Nutrition of Mackerel
Types of mackerel
- Atlantic mackerel (Boston, common): has darker flesh than Spanish or jack mackerel, and a slightly stronger, oilier flavor. It is the best choice of mackerel fish, cause it is a small fish with very low risk of environmental contaminants.
- Jack mackerel: it has a sweet, mild flavor. Jack mackerel is commonly canned.
- King mackerel (kingfish): Similar in taste to Atlantic and Pacific mackerel, king mackerel has a firm texture and a rich, savory flavor. King mackerel is one of the fishes, that children and pregnant women should avoid due to high levels of methylmercury found in these fish and the consequent risk of mercury poisoning.
- Pacific mackerel (chub, blue): These are similar both in flavor and in texture to Boston mackerel. Chub mackerels have spots or broken wavy lines on their bodies.
- Spanish mackerel: similar in taste and texture to king mackerel. These are relatively light-fleshed and mild-flavored. They have less fat than other types of mackerel (two-thirds less than Atlantic mackerel). As well as King Mackerel, Spanish mackerel should be avoided due to high levels of mercury. (3)
Precautions:
The flesh of mackerel spoils quickly, especially in the tropics, and can cause food poisoning. Accordingly, it should be eaten on the day of capture, unless properly refrigerated or cured.(4)
Sea Bass is a generic name used for many different fish from various species and most are not even Bass. Black Sea Bass is a true Bass. It is abundant enough that it is usually available fresh.
Black Sea Bass have lean, white flesh with a moderately firm texture, small flakes and a delicate, mild flavor. Because of its small size, it is often prepared whole. The skin is edible (if descaled) and it presents well. (1)
Black Sea Bass packs a dense punch of vitamins, minerals, and other micronutrients. It is high in of Vitamin D, Potassium and Protein. Also it is low in fat and cholesterol. In addition, consuming a serving of Sea bass would make you feel somewhat full. (2)
Couples with that fact that Black Sea Bass is also low in mercury, it makes a very healthy food choice.
Cooking Sea Bass
Sea Bass is great on the grill. Be aware that the fish will stick a little on the grill. The fish is done once the meat is completely opaque through the middle and flakes easily with a fork.(3)
But do not overcook Sea bass cause it becomes very dry and looses its flavor.
Butterfish is a lead-blue color above with pale sides and a silvery belly. It often has dark, irregular spots. True butterfish, or Scatophagus species, have a distinctive, rich flavor, delicate texture, and it is not a fattening food if you eat it in moderation.(1)
Butterfish consists of good amount of protein. 3-ounce serving of butterfish offers 19 grams of protein which is about 38% of the recommended daily intake.
Precautions:
Butterfish is low in mercury but there are some other precautions that should be considered when choosing to include butterfish in your diet.
In fact, if appropriate standards of conservation and preparation of butterfish are not met, it may cause poisoning leading to histamine poisoning and double cerous esters after consumption butterfish.(2)
The reason for that is distinguishing characteristic of these fish and their inability to digest waxy esters called gempylotoxins that are commonly found in their diet. Their consumption of these compounds leads to an increase in the total fat content of these fish.
Therefore butterfish can cause the sickness known as keriorrhea. Keriorrhea turns the stool orange and is caused by ingesting the indigestible waxy esters that butterfish contain.
Best way to cook butterfish
Grilling the fish in a way that removes most of the oil, as well as eating the fish closer to the tail reduces this risk of the poisoning.(3)
Pregnant women, children, older adults and those with bowel problems should be cautious when eating butterfish and consume it in moderations if any. (4)
In general for healthy population butterfish is recommended to be eaten no more than 2 servings a week (3)
Cod is popular as a food with a mild flavor and a dense, flaky, white flesh. The two most common species of cod are the Atlantic cod and the Pacific cod.
In the United Kingdom, Atlantic cod is one of the most common ingredients in fish and chips. (1)
What Cod to choose
Alaskan cod is considered to be the most eco-friendly, while Atlantic Cod has the lowest amount of mercury. The worst choice of cod fish would come from Russia and Japan. They have the lowest eco-rating and not certain levels of mercury. (2)
But keep in mind, however, that cod has a particularly bad history of being overfished. Atlantic cod stocks collapsed in the mid-1990s and are in such disarray that the species is now listed as one step above endangered on the International Union for Conservation of Nature’s Red List of Threatened Species.
The good news is that Pacific cod stocks are still strong and are one of Food and Water Watch’s best fish picks. (3)
For that reason, only choose cod which is guaranteed to have been caught sustainably.
Cod Nutrition
4oz of Cod contains:
- Vitamin B12 (109% od DV)
- Iodine (88% DV)
- Phosphorus (56% DV)
- Selenium (58% DV)
- Choline (21% DV)
- Protein(21gr – 42% DV)
- Potassium (9%)
- Niacin
- Vitamin B6
- Pantothenic acid
- Molybdenum and Omega-3 fatty acids
Also cod is low in calories, cholesterol and fat. This makes it a healthy choice for people who is trying to loose weight.
The livers of cod abundant with nutrients therefore they are used to make oil which is a great source of Vitamin A, E, D and Omega-3 fatty acids.(4)
How to buy Cod
WholeFoods recommends that fresh whole cod should be displayed buried in ice, while fillets should be placed on top of the ice. The flesh of the cod fillets should gleam and have minimal gaping.
Also WholeFoods advises that the smell is a good indicator of freshness. Since a slightly “off” smell cannot be detected through plastic, if you have the option, purchase displayed fish as opposed to pieces that are prepackaged. Once the fishmonger wraps and hands you the fish that you have selected, smell it through the paper wrapping and return it if it does not smell right. (5)
Flounder fish is a flatfish and includes species like gray, petrel, sole, dab, fluke and plaice.
Flounder is very low in fat and calories. These fish are considered to be low-energy dense foods, which means they have few calories compared to their weight. Including more low-energy dense foods in the diet can help feel full on fewer calories, which in its turn can help loose weight and keep in under control.
Flounder is an excellent source of:
- High quality protein
- Omega-3s
- Selenium.
Flounder is also known for being low-mercury fish. As a matter of fact Flounder is a safe fish to eat for small children and pregnant women. Because the mercury levels are the lowest in this fish, adults including pregnant women can enjoy two 6-oz servings of flounder a week. (1)
But flounder is overfished. According to Seafood Watch, Atlantic flounders and soles are currently on the list of seafood that sustainability-minded consumers should avoid. (2) According to Food & Water Watch, populations of these fish are as low as 1% of what’s necessary to be considered sustainable for long-term fishing.
How to Buy and Cook Flounder
Flounders are sold as a whole fish or thin fillets and usually skinned, although the skin is edible. Whole flounder is good sautéed, steamed or roasted. Fillets are excellent sautéed with a coating of coconut flour to crisp the soft flesh and prevent them from falling apart. (3)
Although the smell of flounder significantly spoil the smell of the meals. Adding lemon or wine during the cooking helps to eliminate a “fishy” smell.
The haddock is easily recognized by a black side line running along its white side (not to be confused with pollock which has the reverse, i.e., white line on black side).
Haddock is a mild-tasting fish that is lean, white and flaky when cooked. Haddock does NOT have a strong fish flavor. Therefore it makes it a great choice for people who does not like fish for its smell.
But haddock delivers more than just a great taste. Haddock is packed with:
- Vitamins B
- Selenium (50% of DV in 3.5 oz serving)
- Phosphorus (34%)
- Magnesium (14%)
- Potassium (8%)
- Iron (10%)
- Calcium (4%)
- Zinc (5%)
- Copper
- Manganese
Haddock is also low in fat and safe for any diet.
How to choose and cook haddock
Haddock is a very popular food fish, sold fresh, smoked, frozen, dried, or to a small extent canned. Haddock, along with Atlantic cod and plaice, is one of the most popular fish used in British fish and chips.
Fresh haddock has clean, white flesh and can be cooked in the same ways as cod. Freshness of a haddock fillet can be determined by how well it holds together, as a fresh one will be firm. Also fillets should be translucent, while older fillets turn chalky, almost opaque. But unlike cod, haddock does not salt well and is often preserved by drying and smoking. (1)
Haddock cooks well when grilled, baked or broiled with just a splash of lemon and spices of your choice. (2)
Precautions should be takes regarding the female worms that can live on haddock. The worm extracts nutrients from the fish’s blood, remaining safely tucked beneath fish gills until it releases a new generation of offspring into the water.(3) Therefore this fish must be cooked thoroughly.
Also choose US hook-and-line–caught haddock.
Herring is an oily fish rich in protein and vitamins and omega-3 fatty acids. In fact it is one of best food sources of Omega-3. Herring is perhaps best cooked in white wine or light vinegar – the acid flavors suit its rich flesh. Herring roe is also full of flavor and worth keeping. (1)
3oz serving of herring provides:
- Omega-3 Fatty Acids (1,585 milligrams in 3oz serving)
- Vitamin D (346% DV)
- Vitamin B12 (150% DV)
- Selenium (48% DV)
- Niacin (15% DV)
- Riboflavin (12% DV)
- Vitamin B6 (12 % DV)
- Potassium (9% DV)
Herring is low in mercury and it is an affordable source of protein, as well as a great alternative to eating other types of expensive fish (especially those that are higher in mercury), dairy products or meat.
Herring has been a “staple food” source since at least 3000 B.C. There are numerous ways the fish is served and many regional recipes: eaten raw, fermented, pickled, or cured by other techniques.(2) In France and Netherlands, herring is often served fresh. In Russia most popular dish on all holidays is “Dressed Herring” salad.
Perch is a tasty freshwater fish that was once popular on Victorian tables. Although perch is now hard to buy and is usually the reserve of fisherman who catch it themselves. In Russia perch is the most popular sporting fish.
Perch has firm white flesh with a good flavor and can be cooked like trout. (1)
Any species of freshwater gamefish more or less resemble perch, but belong to different genera. Though many fish are referred to as perch as a common name, to be considered a true perch, the fish must be of the family Percidae.(2)
In a culinary sense, perch are popular in restaurants. Indeed, yellow perch is considered to be one of the finest flavored panfish.
But don’t be mislead by the misuse of the term “perch” in the restaurant business in the United States. Lot of times you will see in menu options such as “ocean perch” (in real it is the rose fish) and “rock perch” (in real – a small bass). Although many restaurants will strive to correctly advertise the offering as “yellow lake perch,” or “lake perch.”
“White perch“, though good eating, is a completely different species of panfish common in New England, and not a member of the family Percidae, but of Moronidae. (3)
- 91 calories
- Fat: only 0.9g
- Cholesterol: 90mg (which is higher than Bass)
- Protein: 19.4g
- Omega-3: 0.3g
- Pantothenic acid: 15 percent
- Vitamin B-12: 78 percent
- Manganese: 33 percent
- Selenium: 25percent of DRI
- Copper: 18 percent
- Iron: 12 percent for men and 6 percent for women
- Niacin: 10 percent (4)
Cooking Perch
Highly versatile, yellow perch can be pan- and deep-fried, baked, sautéed, poached, grilled or used in chowder. Best prepared skin-on. You should avoid overcooking to keep the flesh moist.
Because of its mild but distinctive flavor, yellow perch can be prepared with minimal seasoning and toppings such as artichoke hearts or cucumber sauce, for example.(5)
Salmon is a popular food. Classified as an oily fish,[1] salmon is considered to be healthy due to the fish’s high protein, high omega-3 fatty acids, and high vitamin D[2] content. Salmon is also a source of cholesterol, with a range of 23–214 mg/100 g depending on the species.[3] According to reports in the journal Science, however, farmed salmon may contain high levels of dioxins. PCB levels may be up to eight times higher in farmedsalmon than in wild salmon,[4] but still far below levels considered dangerous.[5][6] Nonetheless, according to a 2006 study published in the Journal of the American Medical Association, the benefits of eating even farmed salmon far outweigh any risks imposed by contaminants. (1)
Any discussion about the health benefits of omega-3 rich salmon would not be complete without mentioning the evidenced-based effects this superfood can have on cancer. Of the 2000+ peer-reviewed scientific papersdiscussing omega-3 fatty acids and cancer, one point is clear, omega-3 fatty acids can have a profound effect on not only preventing cancer, but literally killing tumors.
For example, they have been shown to kill:
- Non-specific human cancer cells (12)
- Breast cancer cells (13)
- Colorectal cancer cells (14)
- Prostate cancer (15)
- Malignant brain tumors (16)
- Liver cancer (17)
- Skin cancer (18)
- UVB-induced skin cancer (19)
It’s noteworthy to mention that some of these studies suggest that cancer patients typically experience measurable benefits when omega-3-rich fish are consumed even just once per week.
various studies suggest that feeding salmon to preschool children helps prevent ADHD symptoms and can boost academic performance. (6) So, the nutrition in salmon helps children focus better and remember more.
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 142 kcal (590 kJ) |
6.34 g | |
19.84 g | |
| Vitamins | |
| Vitamin A | 40 IU |
| Thiamine (B1) | (20%) 0.226 mg |
| Riboflavin (B2) | (32%) 0.380 mg |
| Niacin (B3) | (52%) 7.860 mg |
| Pantothenic acid (B5) | (23%) 1.164 mg |
| Vitamin B6 | (63%) 0.818 mg |
| Folate (B9) | (6%) 25 μg |
| Minerals | |
| Calcium | (1%) 12 mg |
| Iron | (6%) 0.80 mg |
| Magnesium | (8%) 29 mg |
| Phosphorus | (29%) 200 mg |
| Potassium | (10%) 490 mg |
| Sodium | (3%) 44 mg |
| Zinc | (7%) 0.64 mg |
| Other constituents | |
| Water | 68.50 g Salmon Nutrition Facts
|
Wild rainbow trout – 1.7gr Omega-3 per 6gr cooked.
Trout are closely related to salmon. Most trout such as lake trout live in freshwater lakes and rivers exclusively, while there are others such as the rainbow trout which as such live out their lives in fresh water, or spend two or three years at sea before returning to fresh water to spawn, being called a steelhead (a habit more typical of salmon).
trout are somewhat bony, but the flesh is generally considered to be tasty. The flavor of the flesh is heavily influenced by the diet of the fish. For example, trout that have been feeding on crustaceans tend to be more flavorful than those feeding primarily on insect life.
The rainbow trout (Oncorhynchus mykiss) is a species of salmonid native to tributaries of the Pacific Ocean in Asia and North America. The steelhead is a sea-run rainbow trout (anadromous) usually returning to freshwater to spawn after two to three years at sea; rainbow trout and steelhead trout are the same species. The fish are often called salmon trout. Several other fish in the salmonid family are called trout; some are anadromous like salmon, whereas others are resident in freshwater only.
The species has been introduced for food or sport to at least 45 countries, and every continent except Antarctica. In some locations, such as Southern Europe, Australia and South America, they have negatively impacted upland native fish species, either by eating them, outcompeting them or transmitting contagious diseases.
Rainbow trout is popular in Western cuisine, and is caught wild and farmed. It has tender flesh and a mild, somewhat nutty flavour. However, farmed trout and those taken from certain lakes have a pronounced earthy flavour which many people find unappealing; many shoppers, therefore, ascertain the source of the fish before buying. Wild rainbow trout that eat scuds (freshwater shrimp), insects such as flies, and crayfish are the most appealing. Dark red/orange meat indicates it is either an anadromous steelhead or a farmed rainbow trout given a supplemental diet with a high astaxanthin content. The resulting pink flesh is marketed under monikers such as Ruby Red or Carolina Red.
Steelhead meat is pink like that of salmon, and is more flavourful than the light-coloured meat of rainbow trout.
The brown trout (Salmo trutta) is an originally European species of salmonid fish. It includes both purely freshwater populations, referred to Salmo trutta and anadromous forms known as the sea trout, trutta.The latter migrates to the oceans for much of its life and returns to freshwater only to spawn. Sea trout in the UK and Ireland have many regional names, including sewin (Wales), finnock (Scotland), peal (West Country), mort (North West England) and white trout (Ireland). (2)
Farmed Rainbow Trout
Long the trophy prize of recreational anglers, rainbow trout are tasty fish that most people enjoy, and they’re one of the more affordable seafood options. Wild trout aren’t necessarily endangered, but some varieties, particularly those native to Lake Huron and Lake Michigan, are threatened by nonnative species and have high levels of contamination from chemicals like PCBs. When you’re cooking trout, leave the scales on; you’ll be able to bread or coat the fish without having to add any extra oils. There are a hundred different ways to dress a trout. If you prefer simple recipes, bake it and dress it with lemon, paprika, or a basic mushroom sauce. When baking, measure the thickness of the fish and plan on 10 minutes per inch (5 minutes on each side), and bake at 400 to 450 degrees F.(3)
A tuna is a saltwater fish
Tuna and mackerel sharks are the only species of fish that can maintain a body temperature higher than that of the surrounding water
The “true” tunas are those that belong to the genus Thunnus. Until recently, it was thought that there were seven Thunnus species, and that Atlantic bluefin tuna and Pacific bluefin tuna were subspecies of a single species. In 1999, Collette established that based on both molecular and morphological considerations, they are in fact distinct species.[7][8]
The genus Thunnus is further classified into two subgenera: Thunnus (Thunnus) (the bluefin group), and Thunnus (Neothunnus) (the yellowfin group). (1)
Health Benefits Of Tuna Fish
- Heart Health
Blood Pressure
Growth and Development
Weight Loss and Obesity
Boosted Immune System
Energy Levels
Blood Circulation
Cancer Prevention
Kidney Disease
Reduces Inflammation
Cell Membrane Damage
Mercury and Selenium Balance
Depression
It reduces your blood pressure.
Tuna is rich in potassium – a mineral that lowers the blood pressure significantly. The combination of this element with omega-3 fats brings anti-inflammatory effect to the cardiovascular system.
That means lower pressure, and lower risk of stroke, heart attacks, and complicated problems, like clogged arteries.
It improves your immune system.
It boosts your circulation.
Iron and Vitamin B are the reasons of this benefit.
It lowers triglycerides.
It helps with eye health.
The condition called macular degeneration lowers the vision of the eye and slowly brings blindness. The all-mighty Omega-3 acids steps in as a prevention of this condition.
It strengthens your bones.
Vitamin D is the major building component of the bones
It improves your skin health.
Tuna contains trace mineral, which prevents damage to blood cells due to intoxication and heath state of the body. Second, a protein called elastin provides additional tissue repairs and gives the smoothness to the skin.
. It prevents stroke.
With five servings of tuna a week, adults can lower the risk of the stroke by 30%. The prevention of blood clots and improving the artery walls, thanks to B vitamin complex and folic acids in tuna.
Tuna fights kidney disease.
The mentioned potassium mineral helps with the fluid balance and regular functioning of the kidneys. Kidney cancer is one of the most frequent cancer types in the world, and it develops from the inadequate functioning of organs.
It prevents cancer.
Antioxidants from the tuna meat fight cancer cells. Many types of cancer withdraw from the elements found in tuna fish, such as breast cancer.
It provides energy.
It builds muscle.
enhances weight loss.
reduces inflammation.
boosts insulin response.
improves your mood.
prevents cell membrane damage.
When you consume cooked tuna, you help your body in multiple ways. Protein in tuna breaks down to the cellular entities called peptides. The peptides, when consumed, affect the cell membranes of our body, improving their overall state and thus making our body much healthier, and resilient to the free radicals.
- Improves the Immune System
Tuna is rich in manganese, zinc, vitamin C and selenium, which help in strengthening the immune system. These antioxidants protect us from diseases like cancer by fighting the free radicals – the by-products of metabolism on the cellular level. - Weight Loss
Weight is a major issue faced by majority of people these days. We all like eating tasty food but also maintain a slim figure. Tuna provides us good taste while balancing our calories since it’s low in fat content and rich in proteins and nutrients.
SHELLFISH
Shellfish is a good source of protein. They are low in fat and most shellfish (except for the shrimp) are very low in cholesterol. They are great source of Omega-3 fatty acids and Zinc. The highest concentration of Zinc is found in oysters.
But shellfish is one of the most common food allergies. This allergy usually is lifelong. About 60% of people with shellfish allergy experience their first allergic reaction as adults. Shellfish can cause severe and potentially life-threatening allergic reactions. To prevent a reaction in people who is allergic, it is very important to avoid all shellfish and shellfish products.(7)
Also DO NOT cook or eat shellfish that have died during storage. Gaping shells indicate that the shellfish are dead and not edible. Dead shellfish spoil rapidly and develop off-flavor and off-odors.(8)
EGGS
Eggs are considered to be one of the best sources of protein available. They are one of the most commonly consumed animal products in the world. Eggs contain many vitamins and minerals that are essential parts of a healthy diet. Moreover, eggs are a readily available, inexpensive source of food.(8)
Eggs contain:
- Vitamin A
- Vitamin B-2 (Riboflavin)
- Vitamin B-5 (Pantothenic acid)
- Vitamin B-12
- Vitamin D
- Vitamin E
- Biotin
- Choline
- Folic acid
- Iodine
- Iron
- Phosphorus
- Selenium
- Omega-3
Although, egg yolks are known for their high cholesterol content, the good new is, the medical research has shown that egg consumption had no effect on the overall blood cholesterol levels in healthy adults. And actually it was found that eating whole eggs increases HDL -“good” cholesterol – that is decreasing the risk factors associated with metabolic syndrome.(9)
People are advised to avoid eating raw or undercooked eggs, eggs with cracked shells or that are past expiration date.
OTHER PROTEIN SOURCES
If you are tired of meat, fish and eggs, you are not alone. But the good news, there are some other options to choose from as a source of protein that is NOT meat OR eggs. So here is a list of most common choices for Paleo diet.
