Twice a Week: Why Health Experts Recommend Eating Seafood Regularly

Eating seafood is an excellent way to nourish your body with essential nutrients, including omega-3 fatty acids, high-quality protein, and vitamins that support overall health. But how often should you enjoy this nutritious food to reap the maximum benefits? Let’s explore the recommendations based on leading health organizations and research.

How Often Should You Eat Seafood?

Health experts recommend eating seafood at least twice per week. This is considered the minimum to gain the numerous health benefits, with three or more servings being even better for optimal health. The American Heart Association and other reputable health organizations emphasize this frequency for maximum benefits, particularly from oily fish.

Including seafood regularly in your diet, especially oily fish, provides numerous health benefits such as:

• Omega-3 Fatty Acids: Linked to reduced risks of heart disease, improved brain health, and better cognitive function.
• Cardiovascular Health: Helps reduce blood pressure, lower cholesterol levels, and decrease the risk of heart disease and stroke.
• Cognitive Function: Regular consumption may protect against cognitive decline and dementia.
• Lean Protein: Vital for muscle repair, immune function, and overall bodily repair.
• Vitamin D: Supports bone health and immune function. Fatty fish are among the best natural sources of vitamin D.
• Iodine: Essential for thyroid function, helping regulate metabolism and energy production.
• Selenium: Acts as an antioxidant, protecting cells from damage, and supports immune health.
• Vitamin B12: Crucial for nerve health and red blood cell production.
• Zinc: Helps with immune function and wound healing.
• Iron: Important for oxygen transport and energy levels.
• Choline: Supports brain health, liver function, and muscle movement.

Health Benefits Across Life Stages

Regular fish consumption is linked to improved health outcomes at all stages of life:

• Pregnancy: Maternal intake of fish is associated with better birth outcomes and supports fetal neurodevelopment.
• Childhood: Consuming fish during early years contributes to cognitive development and growth.
• Adulthood: In adults, regular fish consumption is linked to a reduced risk of cardiovascular and neurological diseases.

How Much Seafood Is Enough?

A typical serving size of seafood is around 3.5 ounces (100 grams) of cooked fish. For the best results, try to eat at least two-three servings of seafood each week, with one serving coming from oily fish like salmon, Black Cod, tuna, sardines, mackerel, or trout, which are rich in omega-3 fatty acids and provide additional nutrients.

What to Consider When Eating Seafood

While seafood is incredibly nutritious, here are a few things to keep in mind:

• Mercury & Selenium Interaction: Some fish, like swordfish and shark, have higher mercury levels. However, the selenium in many types of seafood helps neutralize mercury’s effects. While it’s still a good idea to consume these types of fish in moderation, enjoying a variety of seafood helps balance the benefits safely.

• Sustainability: The fishing methods used are crucial for sustainability. Small boat fisheries, which often use more selective and traditional techniques, tend to have a smaller environmental footprint. These fisheries target specific species, minimizing bycatch and reducing the pressure on marine ecosystems. Wild-caught seafood is also often considered to have a superior nutrient profile, as it is more natural and free from the additives found in some farmed fish.

Conclusion: Eat Seafood Twice a Week for Better Health

Incorporating seafood into your diet is an easy and delicious way to enhance your health. By eating seafood at least twice a week, with one serving from oily fish, you can support your heart, brain, immune system, and overall well-being. Eating more than twice a week can provide even greater health benefits, including improving outcomes across all stages of life.

At Get Hooked, our goal is to provide you with the freshest seafood that not only tastes great, but is also good for your body, the environment, and local fisheries! Whether you’re a seasoned seafood lover or just starting to explore, we’ve got you covered with sustainable and seasonal options.