Seafood – the ocean’s treat to your health


Fish is one of the healthiest foods for you. Number one is the protein, but these sea creatures are also packed with nutrients. Eating fish serves up a high-quality source of protein and believe it or not fatty types of fish are actually considered the healthiest. The higher fat fish include salmon, tuna, mackerel, sardines, and trout. The other perk about fatty fish is that they contain omega-3 fatty acids. Remember that is the good type of fat that our bodies and brain need. Another benefit of fatty fish is that they contain fat soluble vitamin D. Most people are deficient in this vitamin, so this is a great way to obtain it.

At minimum try to consume fish twice per week. The FDA recommends eating 8oz of healthy fish per week. It is important to be mindful of certain fish that contains high amount of mercury. These include shark and mackerel. Mercury is a carcinogen and pollutant that lingers in the habitats where some fish live.

Your heart loves when you eat fish. Studies have shown that people who regularly eat fish are at lower risk for heart attack, heart disease, and strokes. People who eat more fish also lower the risk of cognitive decline with age. Keep your memory intact as long as possible. Fish is low in calories too. Check out these 5 types of fish that are great for you:

1.       Salmon: This fish is rich in omega-3 fatty acids. The larger the fish and the older it is, the more mercury it contains so it is recommended to eat Pacific salmon.

2.       Tuna: This fish even comes in a can. It contains vitamin B-12, D, iron, and calcium. Light varieties of tuna are best, and it is important to consider the additional sodium of canned sources.

3.       Shrimp: This low-calorie treat can be boiled, grilled, or sautéed. It is a great appetizer, side, or topper to a salad.

4.       Scallops: These are small mussels. They come in a variety of sizes. They can be enjoyed alone or a topper for a dish.

5.       Trout: The popular type caught on fishing trips. Freshwater trout is best and contains elevated levels of omega-3s.

Pregnant women should be cautious about eating high containing mercury fish. There are different arguments about what stage of fetal development the mercury can harm the fetus. Women can supplement their diets with omega-3s fatty acids which they still need.

Seafood might be of a not a tasty choice to some, but it a great addition to your diet. Any bodybuilder will tell you that fish is on the menu before competitions. Weight loss experts agree. Fish is easy to cook, light, and even comes in a can. Add it to your menu so that you can add to your health. 

Seafood Consumption and Components for Health – PMC (

Eating Fish: Health Benefits and Risks | Cardiology | JAMA | JAMA Network

Fish: Friend or Foe? | The Nutrition Source | Harvard T.H. Chan School of Public Health

Quantitative Analysis of the Benefits and Risks of Consuming Farmed and Wild Salmon | The Journal of Nutrition | Oxford Academic (

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Dr. Megan Johnson McCullough owns a fitness studio in Oceanside CA called Every BODY's Fit. She has a Doctorate in Health and Human Performance, M.A. in Physical Education & Health Science, and she's an NASM Master Trainer & Instructor. She's also a professional natural bodybuilder, fitness model, Wellness Coach, and AFAA Group Exercise Instructor. She has 6 books on Amazon too,.