Good for you, good for your brain: Six reasons for adding more fish and seafood to your menu

You should eat more fish and seafood! Here’s why:


It’s part of a healthy diet. The school of public health at Harvard says that fish and seafood are great sources of “healthful long-chain Omega-3 fats and rich in other nutrients,” and are high in protein, but low in fat.

It’s raises your “good” HDL cholesterol. While other high-protein sources like eggs, beef, pork, and so on, can raise your LDL cholesterol, many kinds of cold-water fish and seafood are rich in unsaturated fats, and can raise your HDL cholesterol and lower your LDL cholesterol.  HDL helps break down the LDL that accumulates in your blood stream, which in turn helps decrease your risk of cardiovascular illness.  More about fish and cholesterol here.

Rory’s shrimp kebabs

It’s got all the Vitamin D. Just like exposure to sunshine, fish and seafood are rich in Vitamin D. In fact, fish is the best dietary source of Vitamin D, and a single serving of a fatty fish (like salmon or herring) can provide 100% of your recommended daily dose of Vitamin D.

It’s good for your heart. Eating about one or two servings of fatty fish a week, reduces the chances of dying from heart disease by more than one-third.  The omega-3 fats in fish can lower blood pressure and heart rate, improve blood vessel function, and, “at higher doses, lower triglycerides and may ease inflammation.”

It’s good for your brain. Your mom or grandma may have encouraged you to eat your filet-o-fish sandwich back in the day, because fish is “brain food.” Turns out, she was right! Eating fish once or twice a week may also reduce the risk of stroke, depression, Alzheimer’s disease, and other chronic conditions.

Also, it’s really delicious.

And easy to prepare.  Ready to add more fish and seafood into your weekly menus? Try some of our new, exclusive Prime Sea Seasoning.

PrimeSeaSeasoningPrime Sea Seasoning is the result of a collaboration between Chef David Baruthio (Prime Land and Seafood) and AllSpice owner Rory Brown.

The Prime Sea blend ($11.50 for a 1/2 Cup jar) is a delicious blend of Himalayan Pink Salt, Sea Salt, Piment D’Esplette, Fennel, Hawaiian Red Salt, Lemon Pepper, and Parsley.

Rory says, “I would primarily use this the way you would a salt blend. It’s excellent on fish, like tilapia, cod, and tuna – if I do say so myself! But it is also tasty on shrimp, scallops, and lobster.”

Sprinkle a little Prime Sea Seasoning over the surface of your fish, shellfish, or other seafood before you bake, grill, or sauté. Add a touch of butter or lemon (or a drizzle of your favorite olive oil!) and you’re done. Didn’t we tell you it was simple and easy?

Prime Sea Blend is also delicious with roasted vegetables like green beans, zucchini, or squash. Try it sprinkled over kale chips!

Photo credit: Pike Place Fish Market by Doug Kerr, cc-share-alike