Making Smart Seafood Choices

Seafood stands out as a nutritional powerhouse, offering unique benefits for both heart and brain health. Understanding how to select and prepare it safely helps you maximize these benefits while minimizing risks.

Health Benefits of Seafood

Heart Health Benefits:

• Lower triglyceride levels
• Improved blood vessel function
• Better heart rhythm
• Reduced blood pressure
• Lower heart disease risk

Brain Benefits:

• Reduced stroke risk

• Better cognitive function

• Lower depression risk

• Enhanced memory

• Improved learning ability

Pregnancy Benefits:

• Better fetal brain development
• Enhanced vision development
• Safe during pregnancy (low-mercury options)
• Supports infant growth
• Important for maternal health

Key Nutrients

Omega-3 Fatty Acids:

• EPA for inflammation reduction
• DHA for brain health
• Natural cardiovascular support
• Joint health benefits
• Mood regulation

Additional Nutrients:

• High-quality protein
• Vitamin D
• Vitamin B12
• Selenium
• Iodine

Safe Selection Guidelines

Low-Mercury Options:

• Wild Alaskan salmon
• Sardines
• Cod
• Shrimp
• Haddock

Avoid High-Mercury Fish:

• Shark
• Swordfish
• King mackerel
• Tilefish
• Bigeye tuna

Smart Shopping Tips:

• Check for proper refrigeration
• Look for shiny, firm flesh
• Mild, fresh smell
• Purchase toward end of shopping
• Store properly at home

Special Considerations

Who Should Avoid Raw Seafood:

• Pregnant women
• Children under 5
• Adults over 65
• Immunocompromised individuals
• Those with seafood allergies

Best Cooking Methods:

• Baking
• Broiling
• Grilling
• Steaming
• Poaching

Ready to Learn More?

Join our next free webinar at the VIV Academy, where we make health easy and accessible for every woman. Our weekly events offer practical strategies for creating sustainable healthy habits that honor your lifestyle and cultural preferences. Visit the Events tab at viv-academy.com to register for our next session.

References:

[1] Baseggio Conrado, A., et al. (2021). Global patterns in anaphylaxis due to specific foods: A systematic review. The Journal of allergy and clinical immunology, 148(6), 1515-1525.

[2] Ellis, E. (2021). How to reduce food poisoning from seafood. Eat Right.

[3] Harvard T. H. Chan School of Public Health. (n.d.). Fish: Friend or Foe?

[4] Jardim, T. V., et al. (2019). Cardiometabolic disease costs associated with suboptimal diet in the United States.

[5] Jiang, L., et al. (2021). Intake of Fish and Marine n-3 Polyunsaturated Fatty Acids and Risk of Cardiovascular Disease Mortality.

[6] LeWine, HE. (2020). Fish oil: friend or foe. Harvard Health Publishing.

[7] Moores, S. (2019). Pregnant safe sources of omega-3 fats. Eat Right.

[8] U.S. Food & Drug Administration. (2022). Advice about eating fish.

[9] National heart, lung, and blood institute. (2019). Americans poor diet drives $50 billion a year in health care costs.

[10] Newgent, J. and Klemm, S. (2021). Is raw seafood safe to eat? Eat Right.