The sustenance behind our seafood
Amanda Brien, a Tāmaki Makaurau Auckland-based registered nutritionist, says that variety is important. “We can’t get all of the nutrients we need from eating one single food or one single food group alone,” she says. “Compared with land-based sources of protein, fish have a different set of micronutrients.”
As anecdotal evidence, Amanda points to the ‘Blue Zones’ – regions of the world, including Ikaria, Greece, and the Ogliastra region of Sardinia, where people live longer than average. She notes that their diets emphasise plant–based foods – vegetables, fruit, wholegrains, legumes, nuts and seeds – supplemented by fish and eggs a few times a week. [Removed the “Red meat, however, is eaten far less.” line, and the quote after it about swapping meat/chicken for fish.]
A panel of 21 international experts contributed to the Joint FAO/WHO Expert Consultation on Risks and Benefits of Fish Consumption, published in October 2023. They analysed new scientific evidence to assess the health benefits and risks of seafood, and while the full report is still to come, its initial conclusions are clear: There are health benefits to eating fish during all life stages – pregnancy, childhood and adulthood.
Packed with vitamins, minerals, protein and those all-important omega-3 fatty acids, eating a range of seafood provides nutrients essential for good health in kids, adults and people who are pregnant. There's strong evidence that eating seafood reduces the risk of cardiovascular and neurological diseases, and improves outcomes for babies when their mothers eat seafood during pregnancy.
That’s not to say red meat should be fully off the menu for most people – it's about that all-important variety. So what are some approachable ways to incorporate more seafood into your diet?
“Adding sauces and other flavours that are familiar can help reduce barriers and encourage people to eat more fish,” Amanda says.
“It doesn’t have to be anything flash, simply some lemon or lime juice with some herbs, spices, ginger or chilli can do the trick. With our high-quality, natural products like seafood, we want minimal processing to help retain nutrients.
“It could just be a substitution: if you already like burgers, for example, why not swap out a beef or chicken patty for fish, or something else you’re familiar with.”
Amanda also notes New Zealand’s status as a maritime nation, with close ties to the Asia-Pacific, means there is a strong cultural aspect to the foods we eat.
"When people understand where their kai comes from – when they’re involved in the whole garden- or ocean-to-table process – that can be a great way of helping them to value their food and even give something different a go.”
This is an excerpt from a longer piece that will run in the March 2024 edition of Seafood Magazine, an industry-owned publication for New Zealand’s seafood and seafood-loving community. Read for free online at seafood.co.nz/publications/magazine