One of the products that Americans often overlook in their meals and daily diet is seafood. According to the MyPlate program of the United States Department of Agriculture, people over 65 should incorporate seafood into their diet at least twice a week, thereby including its numerous benefits in their diet. Seafood is a source of protein that helps achieve healthy aging by maintaining muscle mass, which is more easily lost with age.
In addition, it is rich in healthy fats such as Omega-3, especially salmon, tuna, sardine, or mackerel, which help reduce the risk of heart disease and support brain function. Not only that, but they are also a source of vitamin D, selenium, and B vitamins, such as B12. The United States dietary guidelines provide different ways to incorporate these products into the daily diet without causing a sudden change for people or their wallets.
The importance of seafood in the diet
Carrying out healthy aging depends on several factors. One of the most important is diet and nutrition, which not only affects weight or physical health, but also directly influences brain health. One of the products most often overlooked by Americans, and not usually included in their meals, is seafood.
In this regard, the new guide from the U.S. Department of Agriculture’s MyPlate program has recommended seafood consumption as especially important for people over 65 years old. Salmon, tuna, crab, or sardines are a source of nutrients that help maintain muscle mass, heart function, and even brain health.
What does the consumption of nutrients contribute to the human body?
The proteins found in seafood are characterized by being easy to digest and essential for muscle mass. According to MyPlate, to prevent frailty and stay active, people over 65 should incorporate foods such as fish, lentils, or beans.
Benefits of fish:
- Healthy fats like omega-3. Salmon, mackerel, and sardines are an essential source, and they also help reduce inflammation, improve heart health, and support cognitive function.
- Source of vitamins. In addition to selenium and vitamin D, seafood is a source of B-group vitamins, especially B12, whose absorption becomes more difficult with age.
How to introduce seafood into your daily diet
MyPlate advises incorporating seafood into the diet, especially for people over 65 years old, always with variety and moderation. Introducing this product into the diet doesn’t have to happen overnight. It is recommended to have canned or frozen seafood on hand to prepare meals easily. These options are just as nutritious as fresh fish and last longer. Here’s how you can include it in your daily routine:
- Add fish to main dishes. Mix shrimp into a vegetable stir-fry, use canned salmon in a sandwich, or top a salad with sardines.
- Keep canned fish in your pantry. Tuna, salmon, and crab are long-lasting, easy to mix into salads, and quick to prepare.
- Bake or grill. Fresh or frozen fillets of cod, tilapia, or trout cook quickly and pair well with herbs, lemon, and olive oil.
- Make seafood the main event once or twice a week. Even small portions can make a difference over time.
Achieving healthy aging is more manageable when aspects such as diet, physical activity, and rest are taken care of. In this case, the USDA has focused on the consumption of seafood and its multiple benefits for physical health, as well as for cardiovascular and even cognitive health.
