by Megan Callahan, Hy-Vee Corporate Dietitian
Let’s face it, the complexity of today’s world may leave you looking for a way to boost your ability to focus. Increasing your seafood intake can be the answer. According to a study published in the American Journal of Preventive Medicine, eating fish just once a week increased the gray matter volume in the hippocampus part of the brain – your memory and learning center.
Researchers pointed out that more gray matter can lead to a lower chance of developing Alzheimer’s disease. It’s worth noting that brain benefits were seen in seafood recipes that were baked or broiled, not fried.
Regular consumption of baked or broiled fish has proven to have such a positive effect on health that current dietary guidelines recommend 2 servings of fish per week (8 oz./week) for adults eating around 2000 calories per day, and less for young children, starting with 1 oz. per week at the age of 2 and increasing to 4 oz. per week at age 11.
For pregnant and breastfeeding women, 8-12 oz. per week is recommended, emphasizing lower mercury seafood choices. Some of the more common fish that have low mercury levels include salmon, skipjack tuna (canned), shrimp, scallops, tilapia, cod and crab.
For more information on this topic, check out this article on the fda.gov website. https://www.fda.gov/food/consumers/advice-about-eating-fish
September is National Family Meals Month. Here’s an idea to celebrate and begin a healthy tradition: Have one fish dish together as a family each week. Think about the brain boost and family benefits that you’ll gain!
Studies have found families that eat more meals together have better communication, and their kids perform better in school and are less likely to use drugs. There are many quick, delicious seafood recipes at www.hy-vee.com; there’s even a how-to cooking guide for seafood!
Try this quick and easy salmon recipe for your next family meal night. For sides, cook 4-6 servings of brown rice and microwaveable green beans, adding butter and salt to season. Cooking salmon only takes 10 minutes, so you may want to start cooking your sides first. Pair your meal with a glass of low-fat milk and, for dessert, a piece of sliced fresh fruit topped with whipped cream.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
Megan Callahan is one of your Hy-Vee Corporate Dietitians. She is dedicated to helping people live healthier and happier lives. Megan received a bachelor’s degree in dietetics from Missouri State University. She completed her dietetic internship at the University of Kansas Medical Center, where she also received her Master of Science degree in dietetics and nutrition. Megan has been working with Hy-Vee full-time for 10 years. With a passion for nutrition and wellness, Megan is dedicated to educating customers and promoting healthy lifestyles to our Hy-Vee community. Megan lives in Lee’s Summit with her husband Matt, and their 2 children Kennedy (4) & Carsyn (2).