Benefits

When the brain is affected, quality of life also deteriorates. More and more people are becoming concerned about their brain health, as everyday factors such as stress, exposure to toxins, poor diet, and aging negatively impact cognitive functions and mood.

To preserve and improve brain health, there are various lifestyle-based strategies. Among the most important are: increasing physical activity, cultivating healthy social relationships, engaging in mentally stimulating activities, minimizing exposure to environmental toxins, and adopting a diet rich in whole foods and essential nutrients.

One of the main reasons why seafood —especially oily fish— benefits brain health is due to its high content of long-chain omega-3 polyunsaturated fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These compounds have been shown to play a fundamental role in maintaining cognitive function and emotional well-being.

We’ve all heard at some point that eating more fish can help reduce the risk of heart disease. But have you ever wondered why?

One of the main reasons is that fish, especially oily fish like salmon, is rich in omega-3 polyunsaturated fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

The effect of omega-3 fatty acids on cardiovascular health is one of the most researched areas in nutritional science, and numerous studies have shown that their benefits are significant and widely recognized.

Fat intake during pregnancy and breastfeeding has a significant impact on both gestation and the child’s growth, development, and health. It is recommended to increase the consumption of omega-3 polyunsaturated fatty acids during these stages due to their essential role in neurological development.

This increased demand for omega-3s is because docosahexaenoic acid (DHA) is the main fatty acid present in the brain and central nervous system, accounting for more than 90% of the omega-3 fatty acids in the brain. Its presence directly influences the neurocognitive development of the fetus and the infant.

Although eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA) are also present, their concentrations are much lower compared to DHA.

Bioaccumulated contaminant levels, such as mercury, are usually higher in large predatory fish like shark, tuna, or swordfish. However, seafood from Alaska does not show significant concentrations of heavy metals. Despite this, various studies have concluded that the benefits of consuming seafood far outweigh the potential risk associated with mercury exposure.

Consumers are advised to choose fish with low methylmercury content, such as wild salmon, black cod, and Alaska herring.

Additionally, Alaska seafood is an excellent source of selenium, a nutrient that prevents mercury from accumulating in tissues, helping to reduce—or even eliminate—its harmful effects.

The omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) play a fundamental role in the health of the brain, retina, and cell membranes. They are also essential for a healthy pregnancy and help reduce the risk of cardiovascular disease. While few foods contain these essential forms of omega-3, Alaska seafood stands out as one of the best available sources.

On the other hand, some plant-based foods such as walnuts, flaxseeds, chia seeds, hemp seeds, and canola oil contain alpha-linolenic acid (ALA), another type of omega-3. Additionally, DHA supplements derived from microalgae are considered an effective complementary source. However, the human body converts only about 5% to 15% of ALA into EPA, and less than 1% into DHA, which significantly limits its effectiveness as a primary source.

For this reason, consuming foods rich in EPA and DHA—such as Alaska seafood—remains the most efficient way to obtain these essential nutrients, making them the ideal complement to a plant-based diet.

Oily fish such as wild salmon, black cod, and herring are an excellent source of heart-healthy fats, particularly unsaturated fats. These fats are essential for the absorption of fat-soluble vitamins like vitamins A, D, E, and K. Without adequate fat intake, the body cannot properly absorb these nutrients, which can lead to insufficient levels in the system.

Consuming Alaska oily fish in combination with vegetables and seeds rich in vitamins A, E, and K—such as red and orange vegetables, leafy greens, and sunflower seeds—creates a synergistic effect that enhances the absorption of these nutrients, boosting their health benefits.

Iron is an essential mineral for the production of hemoglobin, a protein found in red blood cells that carries oxygen to all the cells in the body. Iron deficiency can lead to anemia, which reduces the supply of oxygen to tissues and causes symptoms such as fatigue, weakness, and difficulty concentrating.

There are two types of iron found in food: heme iron and non-heme iron. Non-heme iron is found mainly in plant-based foods, and its absorption varies significantly depending on dietary components and the body’s physiological needs. The greater the need for iron, the more efficiently the body absorbs it. On the other hand, heme iron, found in animal-based foods, is absorbed more easily and at a higher rate.

To optimize iron absorption, it is recommended to combine iron-rich foods with sources of vitamin C. Including foods like lemon, tomatoes, peppers, or leafy green vegetables along with Alaska seafood—rich in heme iron—creates a nutritional synergy that significantly enhances iron absorption.

Zinc is involved in numerous essential processes of cellular metabolism. It is vital for the catalytic function of around 100 enzymes involved in key functions such as strengthening the immune system, synthesizing proteins and DNA, wound healing, and cell division.

Foods rich in zinc include soy, legumes, whole grains, cheese, seeds, and nuts. However, many plant-based sources of zinc—such as legumes, grains, rice, corn, seeds, and nuts—contain high levels of phytates, compounds that interfere with mineral absorption, significantly reducing the bioavailability of zinc in these foods.

In contrast, Alaska seafood products, such as oysters (which provide 493% of the recommended daily value) and Alaska king crab (providing 43%), are exceptional sources of highly bioavailable zinc, making them an excellent option for maintaining optimal levels of this essential mineral.

Vitamin D is an essential nutrient that, together with calcium, plays a key role in maintaining bone health. In addition, it performs important functions in multiple processes in the body, including metabolic pathways, cardiovascular health, and neuromuscular and immune function.

Vitamin D is unique in that it is the only vitamin the body can synthesize through exposure to sunlight, and very few foods naturally contain it. The main dietary sources of vitamin D include oily fish, eggs, beef liver, butter, and red meat. In addition, some foods are commercially fortified with vitamin D, such as cow’s milk, plant-based beverages, fruit juices, breakfast cereals, and margarine.

In this context, Alaska seafood stands out as one of the few natural sources rich in vitamin D, making it a key complement within a plant-based diet.

Vitamin B12 is essential for the formation of healthy red blood cells and the proper functioning of the nervous system. This vitamin is found exclusively in animal-based foods, which is why people following a vegan diet—and in many cases, even a vegetarian one—should consider supplementation to avoid deficiencies.

Incorporating Alaska seafood into a predominantly plant-based diet is an excellent way to ensure an adequate intake of highly bioavailable vitamin B12, thereby supporting overall well-being and nutritional balance.

Iodine is an essential nutrient for the proper functioning of the thyroid gland and for the healthy development of bones and the brain. In most diets, the main source of iodine is iodized salt.

However, adequate iodine intake has declined in recent years due to the increased consumption of processed foods made with non-iodized salt. In this context, Alaska seafood—such as cod, salmon, and shrimp—stands out as a natural source rich in iodine, along with other marine foods like seaweed

Calcium is the most abundant mineral in the human body, with approximately 99% stored in the bones and teeth. In addition to its structural role, it is essential for the proper functioning of nerves and muscles, as well as for regulating blood pressure and the secretion of certain hormones.

Although less commonly known for their calcium content, foods such as beans, nuts, seeds, and animal-based products that include bones can also be good sources of this mineral.

A plant-based diet that includes Alaska seafood offers an ideal combination for maintaining good bone health.

Efficient calcium absorption depends on other nutrients that work synergistically, such as magnesium, vitamin D, and especially vitamin K in its K2 form.

Canned salmon with bones, along with leafy green vegetables like kale or arugula, are excellent sources of magnesium and vitamin K, further reinforcing their role in supporting bone health.

Selenium plays a fundamental role in the body, as it is a key component in the production of glutathione—considered the body’s primary antioxidant and essential for protection against oxidative stress. Additionally, selenium helps bind and safely eliminate heavy metals such as mercury, cadmium, and thallium.

Some of the richest sources of selenium come from the sea, including Alaska seafood, which also stands out for its content of other essential nutrients such as vitamin D, vitamin B12, and the omega-3 fatty acids DHA and EPA. There are also plant-based foods high in selenium, such as Brazil nuts, spinach, and grains grown in selenium-rich soils.

Combining Alaska seafood with a vegetable-rich diet provides a wide variety of nutrients—including selenium and various phytonutrients—that help reduce oxidative damage and stress in the body.