Hello, Seafoodies!
Well, there’s no sugar-coating it. Aging is inevitable. At some point in our lives, we move from young to young-at-heart. Luckily how we age—well, that’s where we can have some control. There’s a lot we can do to help ensure we age gracefully—such as exercising regularly, getting good quality sleep, staying hydrated and paying attention to what’s on our plate.
Making sure we eat seafood at least 2-3 times each week, as recommended by the Dietary Guidelines for Americans, can help us get the nutrients we need to stay in top form. Harvard School of Public Health research even suggests that a weekly intake of heart-healthy seafood may decrease the risk of stroke and other age-related diseases.
Reducing chronic inflammation is another thing that becomes more important as we age. A major disruptor of brain function, bone health and muscle mass—inflammation can be effectively addressed by integrating omega-3s into our diets. These nutrients are abundantly found in seafood and provide a host of essential reinforcements that contribute to decreased inflammation, improved skin and mind health and optimal energy production.
And the benefits don’t stop there! Seafoods like salmon, tuna and sardines are also high in vitamin D and selenium—crucial nutrients needed to support healthy bones, immune system and thyroid function. Seafood also provides the mineral potassium and the antioxidant astaxanthin, which assist in maintaining healthy blood pressure—important for reducing the risk of stroke and heart disease.
But aging isn’t just about physical wellness and avoiding wrinkles. It’s also about maintaining brain health! The Alzheimer’s Association encourages following eating plans like the Mediterranean, DASH and MIND diets that are rich in heart-healthy fats and proteins—like those found in seafood—alongside vegetables, fruits and whole grains. The beauty here? It’s never too late to start eating well. Incorporating seafood into your diet can amplify energy levels, bolster overall well-being and support healthy aging—both mentally and physically.
So, if you haven’t already, let seafood shake up your meals with a little support from our collection of age-supporting recipes. To a lifetime of health, happiness, and success!
Tuna Croquettes with Lemon-Caper Sauce
Keep some omega-3-packed tuna (either pouched or canned) on hand to whip these up anytime. The lemon-pepper dipping sauce adds an extra fresh zing to accompany this 35-minute recipe!
Although it’s highly unlikely you’ll have any leftovers, these skewers make a wonderful next-day lunch, too.
Canned tuna is always one of our top choices when it comes to shelf-stable convenience, budget-friendliness, and versatility. You can add it to just about any savory recipe—like this nourishing puttanesca.
This recipe is a win-win when it comes to your health! Salmon packs a boatload of essential omega-3 fatty acids and avocados also provide over 20 vitamins and minerals—including potassium and folate.
While this party dip is a delicacy, a little goes a long way! If you have any leftover salmon, it makes a welcome addition to your bagel, omelet, or avocado toast the next day.
Mustard-Glazed Salmon with Cauliflower Mash and Spinach
You can enjoy this heart-healthy salmon on its own—but trust us—the real flavor magic happens when paired with both sides.
Grilled Mediterranean Cedar Plank Salmon Gyros
Store-bought tzatziki and whole-wheat pitas streamline the prep of this succulent salmon recipe, so assembly is extra easy!
Grilled Whole Sardines with Charred Rosemary Vinaigrette
This recipe has the pescatarian seal of approval, aligns with the Mediterranean diet, and fits into every budget—plus it gives you an excuse to get out the grill!
Whether you are hosting a party or just want to meal prep a protein-based snack—this recipe transforms five simple ingredients into 120 delicious bites!
Try this easy twist on a Sicilian classic on nights when you want a healthful meal without spending a lot of time in the kitchen.
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