Eating Healthy with Local Seafood this Summer

Summertime is what most look forward to throughout the year. A mix of the warm air, the ability to be outside by the water and group cookouts of all kinds all combine for a sweet mix of summer. Whether it’s a beverage of choice in hand or a familiar cookout with friends and family, everyone has their own sense of what to look forward to during the summer months. For those on the east coast, seafood feasts are a necessity. From blue crabs to oysters to fish fries, the Chesapeake Bay area contains a plethora of diverse foods from within the sea. The area in itself thrives off crabbing culture, dredging for oysters and rockfishing competitions. But with seafood deeply embedded into most people’s livelihood, what can we benefit from eating fish and mollusks?

First, let’s look at the area’s underwater life. The Chesapeake Bay is the home for many unique types of underwater life forms. The most famous, relative to the area, is the blue crab. The blue crab population has been steadily declining over the last decade but local restaurants have continued to thrive by creating crabcakes, soups and sandwiches all out of the crustacean. Many businesses from Delaware to Virginia base their menus off the versatility that the blue crab has to offer. Another east coast favorite that has been in population decline is the Chesapeake Bay oyster. The same restaurants and businesses that thrive off of the crab population also thrive off of the production of oyster dredging throughout the geography of the Chesapeake Bay. Finally in terms of the seafood staples of the area, the Rockfish (or striped bass) is another figurehead for fish not only in the bay but all surrounding water sources. Rockfish migrate anywhere from New England waters to the Carolinas and back but are far more prevalent in the Chesapeake Bay and Delaware’s rivers and lakes. Now that we have an understanding for our most popular sources of seafood, what do we as humans gain nutritionally from them?

Seafood is high in protein but is also low in calories, total fat, and saturated fat. Seafood is high in vitamins and minerals and has numerous health benefits. For example, recent studies have shown that eating seafood can decrease the risk of heart attack, stroke, obesity, and hypertension. Seafood also provides crucial nutrients for developing infants and children.

Fish is packed with nutrients that people can be lacking. Fish specifically contain high quality protein, iodine and various vitamins and minerals. Fatty fish including salmon, trout, sardines, tuna, and mackerel can be high in vitamin D. Fish also boast omega-3 fatty acids which are vital for optimal body and brain function. At least one serving of fish per week has been linked to a reduced risk of heart attacks and stroke. People who eat more fish have a lower risk of AMD, a leading cause of vision impairment and blindness. Eating fish can also reduce your risk for type 1 diabetes and other autoimmune conditions. It can even improve your sleep.

Shellfish are also loaded with omega-3 fatty acids and are rich in iron, magnesium, and vitamin B12. Due to all of this, shellfish can be good for your waistline, brain, heart, and immune system. Shellfish are high in lean protein and low in calories which will keep you full and satisfied. This can prevent you from eating excess calories. Shellfish are loaded with zinc. This mineral is crucial for developing cells that make up your immune system. Zinc is also an antioxidant which can help protect against inflammation. Regularly eating shellfish-particularly oysters, clams, mussels, lobsters, and crab- could help improve your overall immune function. There is a common misconception that shrimp is not healthy because it is high in cholesterol. Shrimp does contain dietary cholesterol, but it is not high in saturated fat. Saturated fat is what raises blood cholesterol not dietary cholesterol as once believed.

There are a few possible downsides though. Seaford may accumulate heavy metals from their environments so some may be high in mercury. Excess consumption of heavy metals can lead to organ damage and other health issues. Contaminated seafood can lead to foodborne illness so make sure to properly store and cook your seafood. Shellfish is also one of the top eight food allergens in the U.S. Symptoms can include: vomiting, diarrhea, stomach cramps, hives, shortness of breath, and swelling of the throat, tongue, or lips.

Try to stay away from these fish:

●     Imported Swordfish

●     Imported Marlin

●     Shark

●     Tilefish

●     Orange Roughy

Don’t go overboard on these fish:

●     Tuna

●     Chilean sea bass

●     Halibut

●     Mahi mahi

●     Monkfish

●     Snapper

As far as prep goes, stay away from frying. Be mindful with grilling and broiling as it can produce harmful compounds. Try adding a marinade and avoid charring. The healthiest ways to prepare seafood include: sous vide, microwaving, baking, steaming and poaching.

Summertime draws a lot of us to the eastern shore. With the beach comes seafood, and the Mid-Atlantic has some great options. Seafood is packed with nutrients and is a high-protein, low calorie food. It can improve your brain, heart, and immune health. It can even aid in weight management. Be sure to be mindful of the fish listed above and remember to stay away from fried seafood. For more seafood recommendations visit https://www.seafoodwatch.org/.