With the arrival of summer, dietary habits tend to shift towards lighter and fresher meals. In this context, fish and seafood have gained prominence as nutritious and versatile options. However, according to nutrition experts in Chile, their health benefits depend largely on proper selection, storage and preparation.
Claudia Rojas, a nutritionist and academic at the School of Nutrition and Dietetics of Universidad Andrés Bello in Chile, explains that fish and seafood provide key nutrients that support the body during periods of higher temperatures and increased physical activity. Among their primary advantages is the supply of high-quality protein.
“These foods contain complete proteins, meaning they provide all essential amino acids required to maintain muscle mass, support physical recovery and sustain adequate energy levels,” Rojas notes.
Omega-3 Fatty Acids and Seasonal Health Benefits
Another major nutritional component of fish, particularly oily species such as salmon, jack mackerel and mackerel, is their high content of omega-3 fatty acids. Scientific evidence consistently links omega-3 intake to improved cardiovascular health, blood pressure regulation and reduced inflammation.
According to Rojas, these fatty acids also play a relevant role during summer months by supporting brain function, contributing to cellular hydration and promoting skin health, especially in periods of increased sun exposure. Nutritional data indicate that approximately 100 grams of salmon provide over 2,000 mg of omega-3, while leaner fish such as hake and reineta contain between 250 and 300 mg.
Essential Vitamins and Minerals
The nutritional profile of fish and seafood is further enhanced by their vitamin and mineral content. Vitamin D, essential for bone, muscle and immune health, is particularly important given that the widespread use of sunscreen may limit natural synthesis through sunlight exposure. Vitamin B12, meanwhile, supports energy production and nervous system function, which becomes especially relevant during seasons of greater physical demand.
Fish and seafood are also valuable sources of iodine, zinc and selenium—minerals crucial for thyroid regulation, immune defence and neurological health. In addition, these foods are generally easy to digest, making them suitable for consumption in hot weather, when heavier meals may be poorly tolerated.
Recommended Intake and Variety
In terms of frequency, Chilean nutrition guidelines suggest consuming fish at least twice a week, ideally three to four times, in portions of around 100 grams. Experts recommend alternating between oily and white fish varieties and incorporating seafood such as mussels, prawns, scallops, octopus or squid once or twice weekly.
This dietary pattern aligns with international public health recommendations, including those from the World Health Organization, which emphasise regular fish consumption as part of a balanced and heart-healthy diet.
Food Safety and Proper Preparation
Food safety remains a critical concern, particularly during summer. Rojas stresses the importance of maintaining the cold chain from purchase to consumption, recommending refrigeration below 5°C or freezing at –18°C. Fish and seafood should be sourced exclusively from certified markets or supermarkets and assessed for freshness by checking colour, odour and texture.
To reduce the risk of foodborne illness, experts advise consuming fish and seafood fully cooked, especially when there are doubts regarding origin or storage conditions. Contrary to popular belief, acidic marinades such as lemon juice do not eliminate harmful microorganisms once contamination has occurred.
“Cooking food thoroughly—ideally above 70°C—significantly lowers the risk of infections caused by bacteria such as Vibrio and Salmonella, viruses like norovirus, and parasites including Anisakis,” Rojas explains. These risks are well documented in scientific literature on food safety and marine products.
Healthy Preparation Methods
Incorporating fish and seafood into summer meals does not require complex techniques. Baking, grilling or steaming, combined with seasonal vegetables and moderate use of olive oil, helps preserve nutritional value while keeping saturated fat intake low. Nutritionists also recommend avoiding deep-frying and heavy cream-based sauces, which can negate the health benefits of these foods.
As experts in Chile underline, when handled correctly, fish and seafood can be both a safe and highly beneficial component of a summer diet, supporting overall health while adapting to seasonal needs.