Why Seafood Twice a Week?

by Amy Paturel

Eat More Seafood

Seafood may be the most underrated super food on the planet. After all, how many other foods protect your heart, boost brainpower and make you feel happy to boot? Packed with health-promoting vitamins, minerals and essential fatty acids, seafood is a healthful addition to any diet. It’s also a rich source of lean protein, lower in fat and calories than most other protein sources such as meat, eggs and dairy. So it’s no wonder leading health organizations like the American Heart Association urge adults to eat a variety of seafood, especially oily fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon, at least twice a week.

Protect Your Heart

Seafood is an important source of essential fatty acids called omega-3’s, including eicosapentaenoic acid (EPA) and docosahexaeonic acid (DHA) – essential because they’re required for optimal functioning and our bodies cannot make them. Research shows that consuming a diet rich in omega-3’s helps prevent irregular heartbeats, reduce plaque buildup in the arteries, inhibit inflammation and keep blood sugar levels in check—all of which help reduce the risk of heart disease. And while tofu, canola, walnut, flaxseeds and their oils contain alpha-linolenic acid (ALA), which can become omega-3's in the body, seafood provides a much more available source of the nutrient.i Eating just one or two servings of fatty seafood a week can slash your risk of dying from heart disease by 36 percentii. But don’t rule out other seafood.iii Shrimp, crab and oysters are also a good source of critical nutrients.

Boost Your Brain Power

It turns out that what’s good for the heart is good for the brain, too. Brain cell membranes thrive on smooth signaling between cells—and the way they refresh these connections is with a new supply of fatty acids.iv In one study, researchers tracked roughly 79,000 women for 14 years and found that those who ate seafood at least twice a week had a 51 percent lower risk of ischemic stroke than those who ate seafood less than once a month.v Other studies show that DHA interferes with the formation of brain lesions that lead to Alzheimer’s Disease. Researchers think that DHA and EPA reduce inflammation in the arteries and keep blood flowing to the brain. The less inflammation, the less plaque formation.

Improve Your Mood

Seafood can also improve your mood. Researchers think the powerful fatty acids in certain types of seafood lubricate the pathway to the brain so nerve cells can communicate properly.vi That means feel-good brain chemicals like serotonin and dopamine can get in and out of the cell more easily, translating to a better mood. In fact, researchers from the National Institutes of Health report that omega-3 fatty acids are more effective at combating depression than commonly prescribed anti-depressant drugs.vii Omega-3’s are so essential to brain development and functioning, say experts, that they have powerful (positive) effects on behavior, learning and mood, particularly among children who have Attention Deficit Hyperactivity Disorder (ADHD).vi More good news: adding seafood to your diet is simple. Toss shrimp into a salad or stir fry; or sauté them in olive oil, white wine and garlic and serve over linguine. You’ll have a heart-healthy meal in minutes—and over time, you may even add years to your life.

Amy Paturel

Amy is a frequent contributor to Cooking Light, Health, Eating Well, Women's Health and Better Homes & Gardens. Previously, Amy researched and analyzed health behaviors for the USDA and the Department of Health Services. Amy earned both of her Masters Degrees, in public health and nutrition, at Tufts University in Boston.

1. American Heart Association. "Fish and Omega-3 Fatty Acids." 2007.
2. Jacobson TA. “Beyond lipids: the role of omega-3 fatty acids from fish oil in the prevention of coronary heart disease.” Curr Atheroscler Rep. 2007; 9(2):145-53 (ISSN: 1523-3804).
3. American Heart Association. “Fish and Omega-3 Fatty Acids.” 2007.
4. Relkin, N. Neuroscience. April 2007. v JAMA 285; 304. 2001. vi Wendy Marcason, RD, American Dietetic Association. “Question of the Month: Can Dietary Intervention Play a Part in the Treatment of Attention Deficit and Hyperactivity Disorder?” Journal of the American Dietetic Association. July, 2005.
5. Bowden, J. “150 Healthiest Foods on Earth.”.