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 immune system. This time of year, many people are looking for ways to “boost” their immune system . Good nutrition is extremely important 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 have to admit, I too fall into that 90% group of not eating enough seafood each week and I absolutely love seafood.
Dietary Guidelines for Americans recommends eating fish as part of a healthy eating pattern. It is recommended to eat at least 8 ounces of seafood, based on a 2,000 calorie diet. Those who are pregnant or breastfeeding, the recommendations are 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:
Eat a variety of seafood: Fish that is rich in omega-3s include tuna, salmon, trout, and sardines. Grilling and broiling are great cooking methods and don’t forget to add some spices to enhance the flavor..
Keep seafood on hand: Be sure to stock your pantry with canned seafood. Canned salmon and tuna are tasty, healthy and easy to prepare. Keep frozen fish in the freezer for any easy meal. Kids love fish sticks!
Buy budget friendly: It doesn’t have to be expensive to eat seafood. Check out weekly ads and sales, and buy in bulk. I personally like to buy several pounds of salmon and freeze into individual serving sizes for future use. The picture at the top of this blog is an example of this method after pulling out fish from my freezer and grilling it.
Put it on a salad or a sandwhich: Top a salad with canned tuna or salmon or use it for sandwiches in place of deli meats. You can also cook extra of your favorite fish and use the leftovers for another meal or two – a great way to get your seafood twice a week.
Keep seafood safe: Keep seafood refrigerated until ready to use and then cook fish to an internal temp of 145°F, until it easily flakes with a fork. Cook shrimp, lobster, and scallops until they are opaque (milky white).
I challenge you to be creative over the next month and eat seafood at least twice a week.
Written by: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, Zies.1@osu.edu
Reviewed by: Shannon Smith, MFN, RD, LD, CDCES
Sources:
Dietary Guidelines for Americans, https://www.dietaryguidelines.gov/
Seafood Nutrition Partnership, http://www.seafoodnutrition.org
National Fisheries Institute, https://aboutseafood.com/
Live Healthy Live Well 
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