Better Choice: Opt for real lump crab meat or wild shrimp for lean protein.
3. Imported Farmed Shrimp
Shrimp from non-U.S. farms (e.g., Southeast Asia) may be raised in crowded conditions with antibiotics or contaminants banned in the U.S., posing risks for seniors with weakened immunity or digestion.
Why Limit: Potential contaminants and lower safety standards increase health risks.Buy vitamins and supplements
Better Choice: Choose U.S.-farmed or wild-caught shrimp for stricter regulations.
🌟 4 Healthier Seafood Superfoods for Seniors
1. Wild-Caught Salmon
Salmon is a top choice, delivering 1.5–2 g omega-3s (EPA/DHA) per 100g, 22 g protein, and 400 IU vitamin D (100% DV). Wild-caught varieties have fewer additives than farmed.
Benefits:
Supports heart health by reducing triglycerides
Enhances brain function, lowering cognitive decline risk
Eases joint inflammation
How to Enjoy: Bake with lemon and herbs or flake over salads, 2 servings (4 oz each) weekly.
2. Sardines (Canned in Water)
Sardines, small and low on the food chain, offer 1.5 g omega-3s, 25 g protein, 350 mg calcium (35% DV), and 2.6 µg B12 (108% DV) per 100g, with low mercury (0.013 ppm).Buy vitamins and supplements
Benefits:
Strengthens bones with calcium
Supports heart and brain health
Easy to digest for sensitive stomachs
How to Enjoy: Choose water-packed, low-sodium sardines; add to toast or salads, 1–2 servings weekly.
3. Rainbow Trout
This freshwater fish provides 0.8–1 g omega-3s, 20 g protein, and low mercury (0.071 ppm), making it an EPA “Best Choice.” Its mild flavor is senior-friendly.
Benefits:
Supports heart health and circulation
Easy on digestion
Promotes muscle maintenance
Buy vitamins and supplements
How to Enjoy: Pan-sear with olive oil and garlic, 2 servings weekly.
4. U.S.-Caught Alaskan Pollock
Pollock, a white fish, offers 0.5 g omega-3s, 23 g protein, and low mercury (0.031 ppm) per 100g. It’s budget-friendly and versatile.
Benefits:
Supports lean muscle mass
Enhances heart health
Gentle on digestion
How to Enjoy: Bake with light seasoning or use in fish tacos, 2 servings weekly.
🥄 How to Add Seafood Safely to Your Diet
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