Did you know that fish is like a multivitamin for our brains? Fish and shellfish supply the nutrients, vitamins, and omega-3s essential for brain development, strong bones, a healthy heart, and our immune system. Low omega-3 fatty acid intake is a worldwide problem and has stimulated scientific and commercial interest in this essential lipid. Omega-3 fatty acids are important fats our bodies cannot produce independently, so we must get them from our diet. These fats have significantly been studied for their many health benefits. High consumption of omega-3 fatty acids has been associated with improved cardiovascular health, decreased anxiety and depression, as well as reduced rates of cancer, Alzheimer’s Disease, and type 1 Diabetes. Given this news, many seek ways to “boost” their immune system, brain and heart health, and overall health. Good nutrition is essential in supporting a strong immune system, which can offer protection from some chronic health diseases. Unfortunately, even though eating fish is like a multivitamin for our brain, almost 90% of Americans, both children and adults, do not meet the recommendation for seafood! I must admit, I, too, fall into that 90% group of people who do not eat enough seafood each week, and I love seafood. But the health benefits of seafood are so compelling that I’m committed to making a change, and I hope you are, too.

Dietary Guidelines for Americans recommend eating fish as part of a healthy eating pattern. Based on a 2,000-calorie diet, at least 8 ounces of seafood are recommended. For pregnant or breastfeeding women, the recommendation is to consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury.

Here are some tips from seafoodnutrition.org that I plan to try this month to encourage my family to meet the seafood recommendations:

• Seafood is a versatile kitchen staple. Fish rich in omega-3s, such as tuna, salmon, trout, and sardines, can be prepared in myriad ways, each offering unique benefits. For instance, with its omega-3 fatty acids, salmon is an excellent choice for heart health, while sardines, high in calcium, are essential for bone health. Experiment with different cooking methods like grilling and broiling, and don’t forget to add some spices to enhance the flavor. This versatility can inspire you to get creative in the kitchen and make seafood a regular in your diet.
• Keep seafood on hand: Stock your pantry with canned seafood. Canned salmon and tuna are tasty, healthy, and easy to prepare. Keep frozen fish in the freezer for an easy meal. Kids love fish sticks!
• Seafood doesn’t have to break the bank. It’s possible to enjoy it on a budget. Look for weekly ads and sales and consider buying in bulk. For example, I like to buy several pounds of salmon and freeze it into individual serving sizes for future use. The image at the top of this blog is an example of this method after pulling fish from my freezer and grilling it. This approach saves money and ensures you always have seafood on hand.
• Put seafood on a salad or a sandwich. Top a salad with canned tuna or salmon or use it for sandwiches instead of deli meats. You can also cook extra of your favorite fish and use the leftovers for another meal—a great way to get your seafood twice a week.

When it comes to seafood, safety is key. Keeping seafood refrigerated until ready to use and cooking fish to an internal temperature of 145°F until it easily flakes with a fork is essential. Cook shrimp, lobster, and scallops until they are opaque (milky white). Following these safety guidelines will ensure you and your family enjoy seafood with confidence and peace of mind, knowing you’re preparing it safely and healthily.

I challenge you to be creative over the next month and eat seafood at least twice weekly.

Written by: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, zies.1@osu.edu

Reviewed by: Laura Stanton, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Warren County, stanton.60@osu.edu