Published October 1, 2023

According to the Dietary Guidelines for Americans 2020–2025, almost 90 percent of Americans do not meet the recommendations for seafood.¹ National Seafood Month is a great time to start enjoying all the benefits of eating seafood at least twice a week.

Seafood contains a range of nutrients, notably omega-3 fatty acids, EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). The recommended amount of seafood for many adults is about 8 ounces a week.¹ Make sure to eat a variety to support health. Some types of fish, such as salmon and trout, are also natural sources of vitamin D, a nutrient that many people don't get enough of.²

Recipes.

1. Nutrients in seafood.

Read on to learn more about the most notable nutrients found in seafood and how they may benefit you.

• Protein is a part of every cell in the body. It helps the body build and repair cells and tissues. Protein is a major component of the skin, muscle, bone, organs, hair, and nails.³ Seafood is a complete protein, meaning it contains all the essential amino acids your body needs.⁴
• Omega-3 fatty acids, including EPA and DHA, are important components of the membranes that surround each cell in your body. They have many functions in your heart, blood vessels, lungs, immune system, and endocrine system.⁵ Sources of EPA and DHA include cold-water fish such as salmon, trout, oysters, crab, mussels, catfish, clams, and flounder.⁶
• Vitamin D is a nutrient that helps maintain bone health and your immune system. Very few foods naturally contain vitamin D. Fatty fish such as trout and salmon are among the best sources.⁷

2. Seafood benefits for brain health.

Seafood, especially those that are sources of EPA and DHA, are important for brain health throughout your lifetime.

Brain development.

Fish provides key nutrients including omega-3 (DHA and EPA) and omega-6 fatty acids, iron, iodine, and choline during pregnancy, breastfeeding, and early childhood to support a child’s brain development.⁸

3. Health benefits of seafood.

Mental health.

We are all aware that mental health is an issue and understand its importance for overall health. But not everyone is aware that what we eat may affect our mental health. Emerging research suggests that people who regularly eat fish are 20% less likely than their peers to have depression.⁹

Find out more about the link between mental health and your diet.

Healthy aging.

Eating fish is associated with maintaining brain health and cognitive function as we age.¹⁰ Learn more about healthy aging.

4. Are there any potential concerns with eating seafood?

Concerns with mercury.

It is important to choose types of fish that are lower in mercury, specifically for children and women who are pregnant and/or breastfeeding.

Sustainability concerns.

In addition to mercury content, there are sustainability concerns with how seafood is sourced. Publix makes it easy to learn more about sustainable seafood practices. Look for our responsibly or sustainably sourced icons when you purchase seafood.

5. How to get more seafood in your diet.

• Jump-start your day with seafood for breakfast. Try our Quinoa and Crab Breakfast Bake.
• Add shrimp or other seafood to your favorite pasta or rice dishes. Try our One-Pot Shrimp and Asparagus Pasta.
• Swap out meat for seafood in your favorite meals. Replace your usual taco filling with fish such as mahi-mahi, salmon, or shrimp. Try our recipe, Smoked Paprika Fish Tacos with Black Bean-Pineapple Salsa.
• Top salads and grain bowls with budget-friendly canned or pouched tuna or salmon.
• Pair seafood and a salad for a light meal. Try our Herbed Chili-Lemon Shrimp with Creamy Chop Salad. For maximum flavor, our chefs recommend dressing the salad, tossing the shrimp in the lemon-chili mixture, and chilling up to 1 hour before serving.
• Simplify dinner time with one-pan meals. Our Maple-Mustard Salmon with Warm Vegetable Salad features fall flavors: maple, cranberries, and sweet potatoes.

For the love of you.

Choosing how you eat is uniquely personal. It’s about your needs, your preferences, and your goals. As your wellness ally, we’re in your corner with fresh ideas, recipes, and wellness icons that make it easier to shift toward wiser food choices. It’s all about you, at your very best.

Sources

¹U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020.

²U.S. Department of Agriculture. Protein Foods. MyPlate. Accessed June 22, 2023.

³Protein Nutrition Facts Label. U.S. Food and Drug Administration. October 2021.

⁴Harvard T.H. Chan. Protein. School of Public Health. Accessed June 22, 2023

⁵Omega-3 Fatty Acids. National Institutes of Health. July 18, 2022

⁶Which Fish Is the Richest in Omega-3s? Seafood Nutrition Partnership. Accessed June 22, 2023.

⁷Vitamin D. National Institutes of Health. August 12, 2022.

⁸Advice About Eating Fish. U.S. Food and Drug Administration. Accessed June 22, 2023.

⁹Fish Is Brain Food. Seafood Nutrition Partnership. Accessed June 22, 2023.

¹⁰Healthy Aging. Publix. April 1, 2022.