The world of the sea is a vast and mysterious one. The National Ocean Service estimates that only 5% of the entire ocean has actually been discovered!  The many different varieties of food that comes from the ocean is mouth-dropping, but the health benefits that come from seafood are even more surprising. Adding seafood to your diet will not only help with achieving the recommended nutrients for your body, but it can also help prevent the development of chronic diseases further on in life. 

What can seafood do for you?

In addition to being a source of high-quality protein, a common factor in seafood is the presence of omega-3 fatty acids, though the amount generally depends on the type of seafood. Omega-3 fatty acids are found in particularly high amounts in fatty fish such as salmon, tuna, mackerel, herring and trout. Though eating fatty fish may seem counter-intuitive, this actually proves to be beneficial for the body. Seafood is low in saturated fat, a type of dietary fat found in animal foods like red meat, chicken and full-fat dairy products. Too much saturated fat in the diet can lead to elevated cholesterol levels within the blood, increasing the risk for developing heart disease. On the contrary, seafood is higher in a specific type of polyunsaturated fat known as Omega-3 fatty acids, as mentioned above. Omega-3 fatty acids are necessary for normal growth and development and have also been shown to decrease inflammation, which can contribute to the development of chronic diseases, such as heart disease or cancer. Omega-3’s are known as essential fatty acids, meaning they are essential for optimum health, but cannot be made within the body. Instead, we must obtain them through food (or supplements), making it even more important to add sources of Omega-3-rich seafood within our diet! 

Eating seafood can also improve your vision. Omega-3 fatty acids can help protect the eyes from age-related macular degeneration, which can lead to irreversible vision loss as you get older. Fish and shellfish also contain retinol, a form of vitamin A, which can also help boost your vision and protect your immune system.  

In addition to Omega-3 fatty acids, seafood is swimming with essential nutrients such as iodine, selenium, zinc, and potassium to keep your body running smoothly. Minerals play a critical role in maintaining the structural composition of tissues and bones, and optimizing cell function. Potassium regulates fluid and acid-base balance, helping with muscle soreness and the metabolism of protein and glucose. Zinc and iodine are involved in hormone and enzyme functions, and selenium has been shown to have antioxidant properties to help protect against cell damage. These underwater food sources are also excellent sources of many vitamins, including vitamins A and D.  

Finally, seafood contributes majorly to powering your brain. The human brain is almost 60% fat, with a majority if this being omega 3 fatty acids. Research has shown that those who eat seafood regularly are less likely to suffer from dementia and memory problems later in life. Besides surprising your taste buds, these health benefits are great reasons to introduce a little more seafood into your diet.

How much seafood should I be eating?

The Dietary Guidelines recommend adding seafood into your diet at least twice a week. The idea is to increase the variety of protein in your diet by incorporating seafood as a protein choice in place of meat, poultry or eggs at least twice a week. For example, this could include choosing a fillet of salmon in place a steak or a tuna sandwich instead of turkey or ham. This can be so simple when dining on campus, since Penn State Campus Dining offers plenty of seafood options on the menu, including Salmon with Pistachio Pesto, Thai Curry Seared Cod, Cajun Seafood Pasta, Sweet Chili Mango Tilapia, Morroccan Shrimp, and more! Get creative with where you add seafood into the mix and you will find mouthwatering dishes at your fingertips.

 

 

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Photo Adapted from: Matthias Hiltner

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“Health Benefits – Seafish.” Health Benefits – Seafish. Web. 28 May 2015. http://www.seafish.org/eating-seafood/seafood-for-health/health-benefits
“The Health Benefits of Seafood : Recipes and Cooking : Food Network.” The Health Benefits of Seafood : Recipes and Cooking : Food Network. Web. 28 May 2015. http://www.foodnetwork.com/how-to/articles/the-health-benefits-of-seafood.html