You can find the halibut fish in many different parts of the world, but the biggest and best ones mostly come off the coast of Alaska in the Pacific Ocean. Halibut is one of the more popular forms of seafood in North America because of its taste, size, affordability and the reason that you can eat it on Fridays if you’re Catholic. No matter what your reason is for eating halibut, you’re doing a good service to your diet by incorporating more halibut.
These fish that can grow up to eight feet tall will eat just about anything, but still remain a very low-fat option. There are plenty of different ways to eat halibut, with many choosing to go with the fried option. If you instead go for the grilled, smoked or boiled options, you will see a lot of the health benefits that come along with halibut. Here’s a nutritional breakdown of halibut, and the proven health benefits from eating more of it.
Nutrition of Halibut
If you want a food with no carbohydrates, no sugars, a lot of protein and not many calories, halibut is the way to go. With only around 220 calories per half of a fillet, halibut contains 85 percent of your daily recommended protein intake. Halibut is surprisingly high in some vitamin content, too, with more than half of your recommended niacin, and about one third of your vitamin B6 and B12 values. Other vitamins in lower amounts include vitamin A, thiamin, riboflavin, folate and pantothenic acid.
There are a lot of minerals packed into halibut, with selenium being the biggest factor with a full daily serving. Magnesium and phosphorus are right around half of your daily value, as well. Halibut is a significant source (around 10 percent daily value) in calcium, iron, zinc, copper and manganese. One thing that people are quick to point out with halibut is the high omega-3 fatty acid content, with more than 1000 milligrams.
Heart Healthy
It can be hard to find enough omega-3 fatty acids out there, as not many foods contain a lot. That’s not the case with halibut, and the benefits of omega-3 fatty acids start with the heart. Omega-3 has been shown to regulate your heart rate while also clearing out plaque in the arteries that can lead to heart attacks. Overall, those with a health amount of omega-3 acids have seen a reduction in their LDL (bad) cholesterol and an increase in HDL (good) cholesterol.
You can also help keep your arteries healthy after clearing them out thanks to several of the vitamins found in halibut. With the triglycerides getting cleared out, you drastically reduce your overall cholesterol and chance of heart disease. As a nice little cherry on top, you are also lowering your chances of stroke.
Brain Food
You have probably heard people refer to fish as a brain food, and halibut does make that list. The fact that halibut reduces your chances of stroke alone should be enough to let you know that this food is great for your brain health. The omega-3 fatty acids in halibut have been linked to people with higher intelligence, fewer neurological diseases and overall better behavior around other people.
Omega-3 isn’t the only thing in halibut that’s good for your brain, as the protein count and vitamin B12 also helps. These are two things that your brain absolutely needs to have neurotransmitters function more properly. With those working in sync, you’re going to see an improvement to your memory, and suffer from less fatigue throughout the day. Overall, you’ll combat the signs of aging in your brain with more halibut.
Weight Loss
For those that want to shed a few pounds, eating a diet that contains a lot of fish is a good way to do that. Halibut is one of the many fish that doesn’t contain many calories or carbs, while also containing plenty of protein. The calorie count will certainly go a long way, but protein also helps to build muscle that helps to boost your metabolism.
The same protein and fact that you’ll experience less fatigue is also great for the gym. It can be difficult to get through a tough workout, even in the mental aspect. Those who eat more fish like halibut have an increased performance in the gym, and it’s a staple in the diet for bodybuilders who want a protein punch.
Looking Beautiful
One reason that many more people these days have taken to getting more omega-3 in their diet is because of the effect it can have on your appearance. Starting at the top of your body, omega-3 promotes healthier hair by keeping your follicles stronger and thicker, while adding more shine.
The rest of your exterior sees a huge benefit as omega-3 makes your skin more moisturized to give it a glowing and healthier look. Hydration is the most important thing you can do for your skin as that’s what makes it stronger and less sensitive. That will also help to fight signs of aging and even damage from the sun.
Stronger Bones
Your bones are very important, and you need to treat them well if you want to prevent mobility and pain problems down the road. Getting enough niacin in your diet is a great way to do that, and there’s plenty of niacin in halibut. Niacin has been shown to help reduce the pain and other effects of arthritis.
We also have to cycle back once more to the beneficial omega-3 fatty acids, which studies have said will increase your bone mineral content. Adding more strength to your bones at a younger age makes you less likely to develop osteoporosis or arthritis. Be good to your bones early, and they’ll be good to you.
Summing it Up
The only concerns that people have when it comes to halibut are the same ones that come with any seafood. Since it can be difficult to know how the halibut came to be, there is concern for contamination, but not usually from a reliable source. The biggest reason why halibut can become contaminated is because they are high up on the food chain. Again, though, getting halibut from a supermarket should almost eliminate any concerns you may have.
The other minor side effect that could happen as a result from eating too much halibut is the purine content. Purine is normal to have in your system, but having an overabundance could result in kidney stones, especially if you’ve already had one. This is not the case for most people, so you should be fine in that regard. Outside of those quick notes, eating halibut can do wonders for your overall health. Getting more in your diet will see you experience these proven health benefits.