Daily Dish the Sonoma Market blog
Wonders from the Sea
Health Notes by Dr. Liz
While many of us may go months if not years without seeing the ocean, one thing is clear: eating fish and other seafood from the ocean on a regular basis optimizes health. The US Department of Agriculture recommends in the 2020–25 Dietary Guidelines that eating 2 weekly servings (3-4 ounces each) of seafood boosts health thanks to an array of omega-3 fats and many other key nutrients.
While many of us may go months if not years without seeing the ocean, one thing is clear: eating fish and other seafood from the ocean on a regular basis optimizes health. The U.S. Department of Agriculture recommends in the 2020–25 Dietary Guidelines that eating 2 weekly servings (4 ounces each) of seafood boosts health thanks to an array of omega-3 fats and many other key nutrients.
Here are just a few reasons why making seafood a part of your eating routine is a must!
Heart Health: Studies show that weekly servings of seafood cut heart disease risk by 30–40% in both men and women.
Brain Health: Studies now show that the array of omega-3s and essential fats found in seafood may protect the brain from age-related cognitive decline that starts to appear in our 40s and 50s.
Skin Health: Omega-3 fats from seafood have been shown to improve symptoms of skin ailments such as psoriasis thanks to these special fats’ impact on lessening the inflammation and irritation central in many skin conditions.
Optimal Body Health: Seafood supplies very high-quality protein (about 40% of the Daily Value in a 4-ounce serving) that supports muscle building along with an abundance of B vitamins such as B12 and B6, which both support circulation and a strong immune system.
Get your fill of fish with sensational seafood options like these:
Branzini: A 3½-ounce cooked serving of this delicate sea bass supplies 48% of the Daily Value for protein with less than 3 grams of total fat and only 125 calories. Each serving also provides just under 1000 milligrams of health-boosting omega-3 fats and 25% of vitamin B6 needs, two nutrients crucial in heart and brain health.
Tilapia: A four-ounce raw fillet of tilapia supplies 24 grams of protein—just about half of the Daily Value, with little to no fat and only 100 calories.
Petrale Sole: A generous 5-ounce fillet of sole (before cooking) provides just over 30 grams of protein or 80% of needs along with 40% of vitamin B12 needs (a B vitamin crucial for healthy nerve fiber and blood cells) and more than 400 milligrams of omega-3 fats.
Article originally published in February of 2017 and updated in November of 2024.
Images
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Tilapia -
Branzini -
Branzini -
Petrale Sol