IN BRIEF
- Eating seafood twice a week may decrease the risk of Alzheimer's by 30 per cent.
- Protecting memory cells is not the only benefit of consuming seafood.
For many Australians, seafood is simply a culinary option — but scientists say it could also be a powerful defence against a feared brain disease.
Eating seafood twice a week may decrease the risk of Alzheimer's by 30 per cent and dementia by 10 per cent, according to a recent study, in which researchers from Curtin University and Murdoch University reviewed 281 peer-reviewed studies around seafood and human nutrition.
300 grams a week
One of the researchers, Curtin University epidemiologist Alexandra McManus, said the research suggests eating 300 grams of seafood a week.
"We're not talking about a huge amount, and we're not talking about anything really expensive, either. It's all about being healthy throughout our lifespan," she told the Australian Associated Press.
In recent years, various studies have shown a positive impact of eating seafood on the prevention of Alzheimer's.
A 2024 study in Europe, published in the journal Aging Clinical and Experimental Research, has shown that eating fish is linked to a lower risk of cognitive decline. The research showed that those with the highest fish consumption had a lower likelihood of developing Alzheimer's and dementia.
According to other research, a Mediterranean-style diet rich in oily fish can help reduce the risk of dementia.
More than protecting the brain
Protecting memory cells is not the only benefit of consuming seafood.
"Seafood is a great source of lean protein and provides other nutrients, including vitamins A and D, B group vitamins, iodine, zinc, selenium and iron," McManus said.
For older adults, regularly eating seafood can help boost bone health and muscle strength.
"If you have, say, four servings of seafood a week, you can maintain that strength in your muscles and that overall function," McManus said.
"Once you have good muscle strength and good muscle function, then you've got less chance of falling."
McManus' research indicates that consuming seafood twice a week can reduce the risk of cardiovascular disease by 30 per cent. Additionally, adults who regularly eat seafood show a 26 per cent lower risk of experiencing depression.
Based on the research, Omega-3s found in seafood play a key role in reducing inflammation, supporting blood vessel function and maintaining brain structure.
"Whilst there are a number of supplements on the market that are high in Omega-3s and can provide good health benefits, there are many more benefits to eating whole seafood," McManus said.
"Previously, it was just 'eat more fish', but this is 'eat more seafood as part of a healthy diet.'"
Nutrition scientist and dietitian Joanna McMillan said: "Two serves a week is something virtually every Australian can do."
"We're not talking about an expensive supplement routine or a complicated diet overhaul, just one small, realistic change that can make a genuine difference to long-term health."
McMillan said that "fresh, frozen and across a variety of species, all seafood counts toward your two serves".
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