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These are some of the fish lowest in mercury and highest in healthy fats. Read our detailed article for more info on the problems with mercury in fish. Pregnant women should consume low-mercury fish like trout and salmon, and they shouldn’t exceed 12 ounces (340 grams) per week. It’s also best for pregnant women to avoid uncooked fish due to the possibility of ingesting microorganisms that could harm the developing baby. Adding Fish to Your Keto DietHealthy and keto baked codIf you aren’t already eating it, fish is a delicious, nutrient-rich, and easy-to-prepare food that isn’t hard to add to your ketogenic diet. Try this 15-minute halibut and zoodles recipe, this baked cod with lemon butter, or a Dijon-mayo salmon dinner!Among the many benefits and reasons to eat more fish are:Reduced risk of heart disease, heart attacks, and strokeReduced risk of depressionLower risk of autoimmune diseasesCrucial for fetal growth and developmentImproved brain healthDietary source of vitamin DPreventing age-related macular degeneration (AMD)Better sleepYou know you need vitamins for optimal health and eating a nutrient-dense, balanced diet provides you with those vitamins. You’ve heard about fat-soluble vitamins, and you know you’re eating plenty of healthy fats on your ketogenic diet! So, what exactly are fat-soluble vitamins and what are the benefits? Vitamins are classified by their solubility. Let’s discuss fat-soluble vitamins and why you need them. What Are Fat-Soluble Vitamins?Just as oil doesn’t dissolve in water, fat-soluble vitamins don’t dissolve in water, while water-soluble vitamins do. Fat-soluble vitamins are properly absorbed by your body when you eat them with dietary fat. They’re usually found in high-fat foods like avocado.
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On the other hand, they believe naturally grazed cattle can help the soil sequester more carbon and offset greenhouse gas emissions. In other words, eating natural grass-fed organic beef and supporting regenerative agriculture can actually assist in reducing carbon in the atmosphere. Regenerative agriculture is backed by decades of research and designed to mimic nature with the goal of rebuilding organic matter and healthy soils and restoring degraded soil biodiversity, fertility, and nutrient density. This way of agriculture also increases water retention and promotes cleaner and safer water runoff, as well as boosting local economies with family farming and preserving traditional indigenous farming practices. Locally grown produce also generally has a lower carbon footprint. [8]What About Organic?Feeding grass to a free-range cowOrganic is a label that means the cow was raised on certified organic land without synthetic pesticides, GMOs (genetically modified foods), or fertilizers. The organic certification also means the cows must be fed a diet free of antibiotics and hormones and have outdoor access to graze in the sunshine on a pasture all year round. Organic cows are considered healthier. Remember, organic doesn’t necessarily mean grass-fed, and grass-fed doesn’t necessarily mean organic, so it’s helpful to look for both labels if you’re interested in consuming beef that was both organic pasture-raised and grass-fed. The USDA (United States Department of Agriculture) Agricultural Marketing Service must certify the meat for it to be labeled organic. Grass-Fed or Grain-Fed Beef? The Final TallyNow that we’ve looked at some of the research around grass-fed and grain-fed beef, here are some points to consider: Remember not to overcook your beef, which can cause potentially harmful compounds to form.
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Those who eat fish weekly also
have more gray matter in the parts of the brain that regulate memory and emotions. Grey matter refers to major functional brain tissue. [1] [2]2. DepressionDepression is a mental condition
involving low mood, overarching sadness, reduced energy, and a loss of interest in life and activities that used to be enjoyable. Studies show people who frequently eat fish are less likely to experience depression. Mounting controlled trials show omega-3 fatty acids can improve depression and drastically increase the effectiveness of antidepressant medications, and fish are a major source of omega-3. [3] [4]The omega-3 fatty acids in fish might help other mental conditions as well, such as bipolar disorder. [5]3. Reduced Risk of Heart Attack and StrokeStudies show that people who
regularly eat heart-healthy fish have a reduced risk of strokes, heart attacks, and heart disease fatality. [6] [7]One impressively large study of 40,000 men in the United States concluded that those who frequently consumed one or more servings of fish weekly had a 15% lower risk of cardiovascular disease. Fatty fish like mackerel are especially beneficial because they’re loaded with omega-3s! [8]4.
