2025 National Nutrition Week series activities "Interpretation of the Core Information of Increasing Aquatic Products Intake", delivered by Cai Jing (School of Public Health, Qingdao University).
CCTV News:Hello, foodies, health people! Did you really eat right? There is a natural "super food", which is delicious and versatile, nourishing off the charts … It is seafood! Don’t think that this is just an occasional "big meal". Recently, the "2025 National Nutrition Week" has set off a healthy whirlwind. Among the 30 core messages of "healthy diet and reasonable diet", the importance of increasing the intake of aquatic products has been particularly emphasized! Why? Hurry up and dive into the deep sea to explore!
Seafood: the "all-around star" your body craves!Say goodbye to "difficult eating choice"! Aquatic products are simply:
1. The outbreak of the nutrition universe: high-quality protein (which is easily absorbed and utilized by the human body), Omega-3 (a smart card with smaller seconds) for nourishing the brain, and countless treasures of vitamins and minerals!
2. Lightweight and no burden: Compared with some other meats, the calories of aquatic products and those "annoying" saturated fats are usually lower. Let you eat happily and relax!
3, the variety is dazzling: from fresh fish to Q-bomb shrimp, to nutrient-rich algae-the whole ocean is your dish!
Sounds good … how much do you want to eat?
That’s the point! Dietary Guidelines for China Residents (2022) suggests that:
Adults: Eat 300-500 grams a week. That is almost 1-2 delicious seafood meals!
Vivid metaphor: Eat three palm-sized fish a week, or two large handfuls of shelled shrimps. Is it super simple?
Pay special attention to the crowd: babies, pregnant mothers and nursing mothers, as well as our great old friends, eat more water products appropriately, and the benefits are simply not too much:
Babies and children: the "accelerator" of brain and vision development (smart baby, happy family! ）。
Pregnant mothers and new mothers: "building bricks and tiles" for the baby’s nervous system development.
Elderly friends: help to maintain cognitive function, enhance immunity, or a good friend of the heart.
Meet the "MVP" (the most valuable player) in the ocean!
Although all aquatic products are great, there are always a few "top students":
1. Fatty fish (superhero of brain and heart):
Star representatives: salmon, mackerel, eel, etc.
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Why it is: it is rich in Omega-3 fatty acids (DHA and EPA-commonly known as "fish oil"! ）。 They are superstars that fight inflammation, keep blood vessels open, and reduce the risk of cardiovascular disease and stroke. Moreover, vitamins A and D are also very rich!
Tell you quietly: adding 100-300 grams of this kind of fish every week can make a big difference!
2. Algae (undervalued treasure):
Star representatives: kelp, Undaria pinnatifida, laver, etc.
Why it is: rich in iodine (the guardian of thyroid health), vitamin K and folic acid.
Little secret of iodine: If you live in an iodine-deficient area, seaweed is your good friend! If your area is full of iodine or has thyroid concerns, just enjoy it in moderation.
Small coup of kelp processing: after soaking and cleaning, stew for about 30 minutes, which can not only reduce some iodine content, but also make the taste softer and easier to digest.
3, shellfish (small body, big energy):
Star representatives: clams, oysters, mussels, shrimps, crabs and so on.
Why it is: a high-quality source of important minerals such as iron, zinc and selenium. Of course, high-quality protein and beneficial Omega-3 are also indispensable!
Essential cheats of seafood control: from market to table!
1. The sound of "fresh" takes people away:
Choose fish to see the eyes: clear and bright. Touch the fish to see the meat: firm and elastic. Smell the fish and listen to the taste: fresh ocean breath (by no means "fishy"! ）。
Cooking magic: steaming, stir-frying, stewing and baking are all good partners! They can retain nutrition and flavor to the greatest extent. Try to fry as little as possible.
Steaming: lock the original flavor and moisture.
Stir-fry: stir-fry quickly and lock in nutrition.
Braised stew: the flavor blends, and the soup is the essence!
2, freezing is also wonderful:
Can’t buy fresh ones? Frozen products are also a great choice! Modern quick-freezing technology can lock nutrition well.
Storage tip: seal it in the refrigerator (preferably -18℃ or lower) and try to eat it within 6 months to ensure the best flavor.
3, dry goods are exquisite (pay attention to here):
Dried seafood is easy to preserve and has a unique and rich flavor.
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Read the label carefully! Some salted and smoked fish and shrimp products may be high in salt. If you are controlling salt intake or have other health considerations, be sure to read the nutrient composition table carefully. Not sure? Ask a nutritionist!
In the future, "fish" is closer to you!
Good news! The food industry is becoming more and more powerful, and various kinds of convenient and nutritious processed aquatic products emerge one after another, which makes it more convenient for us to eat seafood, choose more yuan and have higher nutritional utilization rate!
Focus, take it away!
More draught products are a simple and delicious secret of health upgrading. From a more flexible brain to a stronger heart, the benefits are visible!
Goal: 1-2 seafood meals a week (300-500g).
Bold early adopters! Try all kinds of fish, shrimp, shellfish and algae.
Cook intelligently to maximize flavor and nutrition.
What are you waiting for? Hurry into the delicious embrace of seafood and let your body thank you!
Acknowledgement of reference materials: This content refers to the series of popular science activities of "National Nutrition Week in 2025" "Interpretation of Core Information on Increasing Aquatic Products Intake", which was preached by Cai Jing (School of Public Health, Qingdao University).
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