Unlock Your Heart with Omega-3: The Seafood Secret to Better Health

Seafood has long been a staple in many diets worldwide, and for good reason. It’s not just delicious; it’s packed with a range of essential nutrients for maintaining good health. Among the most notable of these nutrients are omega-3 fatty acids, which play a crucial role in various bodily functions.

Omega-3 Fatty Acids: The Heart of Seafood’s Benefits

Omega-3 fatty acids are a group of polyunsaturated fats essential for human health. The body cannot produce these fats on its own, so you need to get them through your diet. Seafood, particularly fatty fish like salmon, mackerel, sardines, and tuna, is one of the best natural sources of omega-3 fatty acids.

Types of Omega-3 Fatty Acids

There are three main types of omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid).

·   ALA is found primarily in plant-based sources such as flaxseed, chia seeds, and walnuts. It is relatively easy to find and consume adequate amounts of ALA. However, humans cannot efficiently convert ALA to EPA and DHA.

·   EPA and DHA are found in marine sources like fish and algae. These are the forms of omega-3s that may be most beneficial to human health. You may be deficient in EPA and DHA if you don’t consume seafood.

Health Benefits of Omega-3s

Extensive research on Omega-3 fatty acids has shown that they offer numerous health benefits:

1.   Heart Health: Omega-3s are well-known for their heart-protective effects. They help lower blood pressure, reduce triglycerides, and decrease the risk of heart disease. Regular consumption of omega-3-rich seafood can significantly reduce the risk of heart attacks and strokes.

2.   Brain Function: DHA is a key omega-3 found in seafood. As a major structural component of the brain, it supports cognitive function, improves memory, and may reduce the risk of neurodegenerative diseases such as Alzheimer’s.

3.   Inflammation Reduction: Omega-3s have anti-inflammatory properties that can help reduce chronic inflammation, which is the driving force in developing diseases, including arthritis, diabetes, and certain cancers.

4.   Mental Health: Studies suggest that omega-3s can help alleviate symptoms of depression and anxiety. Their anti-inflammatory effects and roles in brain function may contribute to improved mental health.

5.   Eye Health: DHA is a component of the retina. Adequate omega-3 intake can help protect against age-related macular degeneration, a leading cause of vision loss.

Other Nutritional Benefits of Seafood

Seafood offers a wide array of other nutrients that are essential for health:

·   Protein: Seafood is an excellent source of high-quality protein, which is crucial for building and repairing tissues, supporting immune function, and maintaining muscle mass.

·   Low in Saturated Fat: Most seafood is low in saturated fat, making it a heart-healthy choice compared to other protein sources like red meat.

·   Vitamins and Minerals: Many types of seafood are rich in vitamins and minerals, such as vitamin D, B12, iodine, and selenium. These nutrients are vital for bone health, thyroid function, and overall well-being.

How to Incorporate More Seafood into Your Diet

Given the numerous health benefits, incorporating more seafood into your diet is well worth it. Here are a few tips to help you do just that:

·   Add shrimp, salmon, or tuna to your salad once a week. Include anchovies on a Ceasar salad or in the dressing.

·   Aim for two or more servings per week: The American Heart Association recommends eating two servings of fish each week, particularly fatty fish rich in omega-3s. In my experience, those eating three or more servings of seafood each week are more likely to maintain optimal levels of serum omega-3.

·   Try different types of seafood: Explore various options like salmon, trout, shrimp, and shellfish to diversify your nutrient intake. Limit your tuna intake to once weekly, and avoid shark and swordfish due to the high mercury content.

·   Experiment with cooking methods: Grilling, baking, steaming, and poaching are all healthy ways to prepare seafood. Cooking seafood is quick. It takes only 6-10 minutes to cook most seafood thoroughly.

·   Consider canned options: Canned tuna, salmon, and sardines are convenient, affordable, and still packed with omega-3s and other nutrients.

Conclusion

Seafood is a powerhouse of nutrition, offering a rich source of omega-3 fatty acids, high-quality protein, and essential vitamins and minerals.

La Cocina’s Executive Chef Reyna Venegas’ lovely recipe for Fish Veracruz is a great way to introduce more fish into your diet. Using a simple cooking method and deliciously simple sauce, you can experience how easy it is to make seafood a regular part of your meals. You’re not just enjoying delicious food—you’re also investing in your long-term health.

Linda Illingworth, RDN, CSSD, is the Registered Dietitian at Lifewellness Institute, a medical practice specializing in wellness, where she provides clinical care and nutritional guidance for patients and corporate clients. An expert in functional nutrition, Linda is known for her practical advice to find the best nutritional path to achieve specific health goals.  As a certified specialist in Sports Nutrition, Linda also has specialized training in food sensitivities, supplementation, wellness, thyroid and cardiovascular nutrition.  Linda holds a B.S. in Nutrition from California State University Long Beach and completed her dietetic internship at St. Luke’s Hospital, Wisconsin. Her special interest in nutrition and wellness began in college with her father’s death, the result of cardiovascular disease and thus created a life-long desire to learn. Linda is frequently consulted for her depth and breadth of nutritional knowledge, has developed nutrition curriculum for popular destination health spas, National University, consults for non-profit nutrition programs, and can be found in print and online media.