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How Often Can You Eat Seafood?

Leading a healthy life may often include consuming delicious seafood in your weekly meal rotation. As seafood is one of the significant sources of long-chain Omega-3 fats and other beneficial nutrients, they're considered one of the best meat and protein options for good health. However, there may be both advantages and disadvantages of regularly consuming seafood. So, how often can you eat seafood?

Many suggest that regular seafood consumption may be beneficial, but some think otherwise. Experts today are still troubled with providing a particular answer to the question.

That's why we'll explore the benefits of regular seafood consumption and its potential risks. Learn how much seafood is recommended in a weekly meal rotation!

How Often Can You Eat Seafood
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How Often Can You Eat Seafood?

Every nutritionist advises people to have a balanced, healthy diet. Regardless of what food is consumed, a diet is always an excellent way to maintain your body's calories, proteins, and fats. Anything from junk food to high-protein meats should be consumed within healthy, balanced boundaries.

According to a guideline from the American Heart Association, consuming two servings of seafood each week is the recommended and most beneficial. So, if you're looking for the best sources of healthy vitamins and minerals with Omega-3 fats, stock your grocery cart with our delightful types of seafood:

  • Norwegian Salmon
  • Lobster Tails
  • Wild Alaska Black Cod
  • Trout Fillets
  • Colossal Raw Shrimp 
  • Wild Caught Halibut
  • Sea Scallops
  • Branzino
  • Wild Alaska Salmon
  • Mussels and oysters
  • Yellowfin Tuna Poke
  • Yellowfin Tuna Saku

Our team in KnowSeafod can promise you happy-tasting buds and a delightful dining experience. You can find the right type for your taste with our seafood options. As for eating over two times a week, going beyond the recommended amount may provide even better health benefits. However, these speculations are not thoroughly researched, and experts have yet to develop solid evidence.

Why Is It Healthy to Eat Seafood?

Seafood may be among the most beneficial low-calorie choices for people of all ages. From growing children and pregnant women to active adults and older people, seafood offers an excellent source of easily digested, lean, high-quality protein.

They’re rich in Omega-3 fatty acids, which may offer highly beneficial effects and are crucial for the healthy nervous system and retina development. Also, seafood is low in saturated fat and sodium, making it perfect for maintaining the amount of low-density lipoprotein cholesterol in the blood.

If you want a rich source of essential vitamins and minerals, seafood is an excellent option. From a delightful Norwegian Salmon with Omega-3 acids to protein Aqua-Raised Seafood with healthy fats, vitamins, and minerals, we offer excellent opportunities to complete your balanced diet.

Moreover, seafood contains the vital vitamin B2 and vitamin D that may help your body in numerous ways. From reducing nerve inflammation to keeping your bones strong and controlling blood pressure, these vitamins may help improve your overall health. As for the minerals, seafood may include:

  • Magnesium
  • Potassium
  • Iodine
  • Iron
  • Selenium
  • Zinc
Why Is It Healthy to Eat Seafood
Source: / Photo Contributor: pausestudio

What are the benefits of regular seafood consumption

When it comes to seafood, this highly famous food group has plenty to offer. Besides the mentioned benefits, seafood may potentially deliver several health benefits, such as:

It may promote cardiovascular health.

Seafoods like fish, especially salmon, are rich sources of Omega-3 fatty acids, which may be essential for cardiovascular health. These acids may deliver anti-oxidant and anti-inflammatory effects while also improving the function of endothelial cells that line blood vessels.

Furthermore, research found that Omega-3 supplementation may also lead to a significant decrease in stroke and risk for heart attack.

May help with better brain health and functions.

Omega-3 fatty acids are also linked to potentially promoting better overall brain functions and health. Eating a portion of salmon a week may help you preserve neurons, which are crucial for memory and cognition.

Additionally, regular fish consumption may sustain brain areas that maintain memory and learning functions. So, sufficient brain mass and active neurons may stave off cognitive decline, including Alzheimer’s disease.

It is possibly improving skin and hair.

Undergoing a diet rich in seafood may help both your skin and hair to reach a healthy and beneficial state.

Omega-3 fatty acids may nourish hair follicles by moisturizing hair and scalp, reducing inflammation, prolonging the anagen growth phase, and increasing hair density and diameter. The DHA and EPA in seafood may also resolve problems with weak and brittle hair by enhancing hair strength and blood circulation.

Moreover, if you’re battling dry skin, seafood with higher levels of Omega-3 may moisturize and leave your skin shiny and smooth. This nutrient may fight red, itchy, and irritated skin caused by skin disorders such as atopic dermatitis and psoriasis. 

Additionally, consuming Omega-3 fatty acids has been linked to potentially treating several skin conditions and reducing risks of melanoma. 

Can you eat seafood every day?

When increasing the amount of seafood you consume, you might encounter some potential risks you’d want to consider. Polychlorinated biphenyls (PCBs) and mercury might build up in the seafood. These harmful industrial chemicals may lead to health issues if overly consumed. So, eating seafood daily may not be recommended due to these chemicals.

Furthermore, consuming mercury-rich seafood too often may lead to health issues. So, seafood low in mercury is most recommended for pregnant women to avoid health problems. The ideal amount is 8 to 12 ounces per week of seafood that is lower in mercury. The smaller Yellowfin Tuna is the preferred tuna for pregnant women.

Even though the toxin can’t cause lasting damage to adults, you may feel some side effects. This includes symptoms of mental fuzziness, tremors, and loss of balance, among others.

Since there’s no specific way to know the exact amount of toxins in the seafood, limiting your seafood consumption is one way to control it. If you’re considering lowering your intake of seafood with high doses of this toxin, avoid the following types of seafood:

  • Shark
  • Ray
  • Swordfish
  • Barramundi
  • Gemfish
  • Orange Roughy
  • Southern Bluefin Tuna
Can you eat seafood every day
Source: / Photo Contributor: RossHelen


Seafood contains essential minerals and nutrients necessary for a healthy and balanced diet. You may experience health benefits thanks to these delicious fish's Omega-3 fatty acids and vitamin components. So, how often can you eat seafood?

Two servings are the most recommended seafood portion size for optimal health per week. Anything above may benefit your body or cause undesired issues. When increasing your seafood consumption, consider eating seafood low in mercury.

So, if you're a seafood enthusiast and want to expand your seafood palate, you can create a seafood box set with some of our selected KnowBuddies favorites. You'll undoubtedly find the perfect fish to complete your diet.

Co-Founder of KnowSeafood, a DTC Seafood platform for consumers who care where their food comes from. KnowSeafood is the direct-to-home seafood marketplace that is transforming how people purchase and enjoy seafood by bringing unparalleled levels of trust, transparency, variety, and quality to seafood sourcing.