Living in Alaska, I’ve always felt a deep connection to the ocean. For many of us here, seafood isn’t just food — it’s part of our way of life. We fish with our families, we share meals with our neighbors, and we depend on healthy oceans for our communities and livelihoods.
As a sourcing director for Sitka Seafood Market — and as a mom — I care about where our food comes from and how it supports the people who harvest it. But I also care deeply about what it does for our bodies. And over the years, I’ve followed the science closely.
The evidence is stronger than ever: eating seafood regularly supports heart health, brain health, and even physical strength as we age. It’s one of the simplest, most natural ways to take care of yourself and your family — while connecting to the place and people your food comes from.
During National Seafood Month, I wanted to share what I’ve learned from the research, and why I believe seafood deserves a regular spot on your table.
The Nutrition Advantage
Seafood is a powerhouse of nutrients that are hard to find together in other foods. Fish and shellfish provide:
- High-quality protein that builds and repairs muscles.
- Omega-3 fatty acids (EPA and DHA), the healthy fats linked to heart, brain, and joint health.
- Essential vitamins and minerals — vitamin D, B vitamins, iodine, selenium, and zinc among them.
Compared to most land-based proteins, seafood tends to be lower in saturated fat and packed with bioactive compounds that play a role in inflammation, metabolism, and even mood regulation.
When I think about nourishing my family — especially in the darker, colder Alaskan months — seafood gives us nutrients that support both energy and long-term health.
Heart Health: Proven Protection
If there’s one area where seafood’s benefits are rock-solid, it’s heart health.
Large studies from around the world show that people who eat fish regularly have a lower risk of heart attacks, strokes, and dying from cardiovascular disease. One 2021 study in JAMA Internal Medicine followed people with existing vascular disease and found that those eating two or more servings of fish per week had significantly lower rates of heart events and death compared with those who rarely ate fish.
A major 2020 meta-analysis backed that up, showing consistent benefits across diverse populations. Researchers believe the omega-3 fats in seafood help reduce inflammation, lower triglycerides, and improve the rhythm and flexibility of the heart.
For me, that means when I serve salmon for dinner or pack smoked sablefish in my kids’ lunches, I know I’m not just feeding them well — I’m helping to protect their hearts.
Brain Health: Food for Thought
Omega-3 fatty acids don’t just help the heart — they’re also essential for our brains. In fact, DHA, one of the main omega-3s found in seafood, is a building block of brain tissue.
A 2022 review in Nutrients found that people who ate fish regularly were less likely to experience memory loss or cognitive decline. Another 2023 review in Frontiers in Aging Neuroscience linked higher omega-3 intake to a lower risk of dementia and Alzheimer’s disease.
While supplements show mixed results, these benefits are strongest when omega-3s come from whole seafood. That’s an important point — eating fish is about more than just isolated nutrients. You get a full package of proteins, vitamins, and minerals that work together.
At home, I’ve noticed that seafood nights feel lighter, more satisfying, and often lead to better sleep — especially compared to heavier red meat dinners. There’s something restorative about a simple meal of wild salmon or halibut.
Stronger Muscles, Better Mobility
As a working mom, I think a lot about staying active and healthy as I get older — being able to hike, ski, and keep up with my kids. What’s fascinating is how much research now links seafood and omega-3s to stronger muscles and mobility later in life.
A well-known study published in the American Journal of Clinical Nutrition found that older adults who took fish oil gained more muscle mass and strength compared to those who didn’t — even when both groups did the same exercise routine.
A 2021 review in Frontiers in Nutrition found that people who eat fish tend to have better physical function, and another study in the Journal of Gerontology showed that fish-oil supplementation reduced the risk of mobility disability in older adults.
To me, this reinforces the idea that seafood supports more than just heart and brain health — it helps us stay capable and independent as we age. And that’s a powerful motivator.
How Much Seafood Do We Need?
Most experts recommend two to three servings of seafood per week, or about 8–12 ounces total. That can be as simple as:
- Salmon with roasted vegetables on Sunday
- Shrimp stir-fry on Wednesday
- A quick tuna or halibut salad on Friday
For pregnant or breastfeeding women, seafood is especially important for the baby’s brain and eye development. The FDA recommends choosing lower-mercury, nutrient-rich fish like salmon, sardines, trout, cod, pollock, or shrimp.
If you’re just getting started, I always suggest frozen or canned options — they’re affordable, convenient, and just as nutritious.
A Note on Sustainability and Trust
At Sitka Seafood Market, we believe that the health of our customers and the health of our oceans go hand in hand. Supporting small-boat fishermen and local processing helps ensure seafood is harvested responsibly and stays traceable from ocean to plate.
When seafood is caught sustainably and handled with care, it retains more nutrients and flavor — and it helps coastal communities thrive. That’s the kind of food system I want to be part of, both professionally and as a parent.
Easy Ways to Eat More Seafood
- Swap seafood for other proteins a couple of nights a week.
- Try canned options like wild salmon, albacore tuna, or sardines for lunch.
- Add seafood to familiar dishes — fish tacos, pasta, or grain bowls.
- Experiment with new species like coho salmon, lingcod, or black cod.
- Use simple seasonings — lemon, herbs, and olive oil go a long way.
It doesn’t need to be complicated. The more accessible and enjoyable seafood feels, the easier it is to make it part of your lifestyle.
The Bottom Line
From decades of research — and a lifetime of experience living and eating close to the sea — I’m convinced seafood is one of the most nourishing foods we can share with our families.
It protects the heart.
It fuels the brain.
It strengthens muscles and supports mobility.
And when we choose seafood that’s responsibly harvested, it also supports the communities and ecosystems that make it possible.
So whether you’re cooking for your family in Sitka, Seattle, or anywhere else, remember: every seafood meal is a step toward a healthier you — and a healthier ocean.
References
- Zhang, B., Xiong, K., Cai, J., Ma, A. (2020). Fish consumption and coronary heart disease: A meta-analysis. Critical Reviews in Food Science and Nutrition, 60(7), 1209–1217. https://doi.org/10.1080/10408398.2018.1551181
- Mohan, D., Mente, A., Dehghan, M., et al. (2021). Associations of fish consumption with risk of cardiovascular disease and mortality among individuals with or without vascular disease. JAMA Internal Medicine, 181(5), 631–649. https://doi.org/10.1001/jamainternmed.2021.0036
- Kosti, R. I., Theodoratou, E., Lopez, D. S., et al. (2022). Fish consumption, n-3 fatty acid status, and risk of cognitive decline and dementia: A meta-analysis. Nutrients, 14(1), 160. https://doi.org/10.3390/nu14010160
- Wei, B. Z., Meng, R., Xie, H., et al. (2023). Omega-3 fatty acids and risk of dementia: A systematic review and meta-analysis. Frontiers in Aging Neuroscience, 15, 1124507. https://doi.org/10.3389/fnagi.2023.1124507
- Smith, G. I., Julliand, S., Reeds, D. N., et al. (2015). Fish oil–derived n−3 PUFA therapy increases muscle mass and function in healthy older adults. American Journal of Clinical Nutrition, 102(1), 115–122. https://doi.org/10.3945/ajcn.114.105833
- Alhussain, M. H., Al-Ghatrif, M., Simonsick, E. M., et al. (2021). Association between fish consumption and muscle mass and function: A systematic review. Frontiers in Nutrition, 8, 671005. https://doi.org/10.3389/fnut.2021.671005
- Balachandran, A. T., Beavers, D. P., Kritchevsky, S. B., et al. (2021). Association of fish oil supplementation and physical activity with mobility disability in older adults: The LIFE Study. Journal of Gerontology: Medical Sciences, 76(1), 86–92. https://doi.org/10.1093/gerona/glaa074
