Salutations, Seafoodies!
With Father’s Day and Men’s Health Month happening in June, this is the perfect month to focus on the guys in our lives. Sure, we might give them the obligatory tie or grilling accessory, but we can also celebrate what truly matters—their health and wellbeing.
Here’s a sobering reality check—according to the CDC, men are 41% more likely than women to die before age 65. They face higher rates—and typically earlier onset—of heart disease and stroke, due to declining levels of testosterone and other risk factors. And, many experts say that men may even neglect preventative care. But the good news is that we have a solution for making it easy to take care of the men in our lives—seafood.
Seafood contains numerous nutrients that can help men live longer, healthier lives. Seafood is the premier food source of essential omega-3 fatty acids, which help to protect the heart—as well as the brain, hair and skin! Those nutrients are also linked to improved mood and cognitive function. Since mental wellness is an area where men may not be quick to seek help, incorporating these brain-boosting nutrients into regular meals is also a subtle but powerful approach to support ongoing mental health.
In addition to providing those crucial omega-3s, seafood also provides a complete source of protein, which men need to help preserve muscle mass, stabilize blood sugar levels and keep up energy levels. While protein needs vary depending on health goals and needs, most men should aim to consume a minimum of 100 grams of protein per day. That’s at least 30 grams of protein per meal with at least 10-20 grams of protein at snacks, bare minimum—which is easy to do with seafood. A 4-ounce serving of salmon or tuna delivers about 30 grams of protein. And a single serving of shrimp provides about 30 grams of protein, with crab and scallops closing in on about 20 grams. This makes seafood an ideal choice for supporting post-workout recovery and sustaining overall wellness as men age.
Beyond just omega-3s and protein, seafood contains selenium—which research shows is crucial for men’s heart health—and vitamin D, which supports everything from immune function to bone strength (more areas where men often need extra support). Fish is also an excellent source of vitamins A (which may support prostate health) and B-12 (which helps to improve sleep and memory).
For all these reasons and more—incorporating seafood aligns perfectly with six actionable steps experts recommend for men to improve their length and quality of life:
- Get regular checkups and screenings—regular checkups can significantly reduce a man’s risk of developing chronic disease, like heart disease or type 2 diabetes.
- Know your numbers—particularly blood pressure, cholesterol and blood sugar levels. Keep them in check with seafood (an optimal source of omega-3s)—to support heart health and stabilize blood sugar levels.
- Make regular physical activity a priority—men should aim for a minimum of 150 minutes each week of moderate-intensity or 75 minutes of vigorous activity. Seafood is a great choice when it comes to pre-workout and post-workout fuel!
- Eat a nutrient-rich and varied diet—choose a diet rich in minimally processed heart-healthy proteins and fat, like seafood.
- Keep weight in check—studies show that men are more likely than women to be overweight or obese, with significant health consequences.
- Support mental wellbeing—create social support systems, seek assistance from a professional if needed and eat omega-3-rich seafood to support cognitive wellbeing and improve mood.
So this month, consider gifting the men in your life something beyond the usual suspects—perhaps a seafood cooking class, a subscription to a seafood delivery program or simply a commitment to enjoying two to three weekly servings of seafood together as recommended by the Dietary Guidelines for Americans. We’ve put together some of our favorite easy recipes below to help get the ball rolling!
Here’s to a delicious approach to showing you care about having them around for many years to come.
Smoked Salmon Deviled Eggs
In our healthier twist on deviled eggs, we’ve swapped in low-fat Greek yogurt, for full-fat mayonnaise—which helps cut calories without sacrificing creaminess.
7 Layer Tuna Pasta Salad
It doesn’t get much easier than this salad—which comes together in about 15 minutes and can be enjoyed immediately or prepped ahead and left in the fridge to marinate!
Grilled Lime Butter Salmon
Our foil packet cooking method ensures minimal cleanup—making your life a little bit easier and your guy’s cookout plate a little more beneficial!
Vietnamese Shrimp Spring Rolls
Shrimp is an excellent source of vitamin D (which boosts bone and immune health), vitamin B-3 (which contributes to heart and brain wellness) and selenium (which is critical to men’s metabolism and thyroid function)!
