When you are trying to eat healthy, you have probably found yourself eating chicken as your default protein. It is comfortable, slim, and known. Over the years, it has been sold as the healthy option and the cornerstone of a healthy diet.
Eating healthy is not just about sticking with what is popular and convenient. Chicken did not become the best choice on the list since it is the most nourishing one. It became popular in that it is cheap, easy to manufacture, and easy to sell. Inflammation, heart health, cholesterol indicators such as ApoB, and long-term longevity start to falter when we consider them as being supplemented with chicken.
There, the protein of seafood comes in. The advantages of seafood protein go way beyond being lean.
In this article, we will explain what seafood protein benefits are, why it is a better source of protein, how it is beneficial in metabolism and cardiovascular health, and why it is smarter in terms of long-term longevity.
Why the Quality of Protein is More Important than You Think
Protein is not about the calories, weight loss, or muscle building. The kind of protein you consume gives strong messages to your metabolism, hormones, and brain, as well as your longevity pathways.
Two individuals may consume equal amounts of protein and still experience entirely different results due to protein quality, fat levels, and the state of inflammatory load.
Yes, all proteins calm the body, but some cause immune stress. There is a connection between processed meat and grain-fed animal proteins and an increase in inflammatory markers, such as CRP and IL-6. In a large review, omega-3-rich seafood was found to reduce systemic inflammation and improve cardiometabolic markers.
The kind of protein you consume influences your:
- Inflammation levels
- Cholesterol particles (in particular, ApoB)
- Brain health and mood
- Hormone signaling
- Longevity
This is where the seafood protein advantages come in.
Hidden Problems with Chicken
The problem is not with chicken, but how we are dependent on it. Modern chicken is naturally higher in omega-6 fatty acids, and these omega-6 fats are capable of causing inflammation silently in the absence of sufficient omega-3s.
The majority of individuals already obtain enough omega-6 in the form of seed oils and processed food. When you make chicken your primary protein every day, you are only contributing to the already-inflamed system unwillingly.
Chicken is good at one thing, and that is the development of muscle mass. However, seafood does not only do that, but it also aids in metabolism, hormone balance, and overall health.
Too much omega-6 without omega-3 creates an inflammatory imbalance. This inflammatory imbalance can cause many problems, like:
- Heart disease
- Insulin resistance
- Joint pain
- Brain fog
- Hormonal issues
Therefore, chicken provides protein, but it doesn’t offer the same protective benefits as seafood protein does against inflammation and longevity.
Seafood Protein Benefits
1. It lowers your Inflammation
The protein in the seafood does not simply feed your muscles. It assists in the reduction of cellular inflammation. The reason is that seafood is combined with EPA and DHA, which are potent omega-3 fats that actively reduce inflammatory signals in your body.
These omega-3s assist in maintaining your cell membranes to be flexible, aid a normal response of the immune system, and minimize the creation of inflammatory chemicals.
This is not the case with chicken and red meat. They do not correct the patterns of inflammation that are already in most people. Seafood does both.
2. It Promotes Mitochondrial Well-being
Your mitochondria are like tiny energy factories in your cells. They determine how much energy you actually feel each day. Seafood protein provides nutrients that directly support your mitochondrial health. Seafood is rich in Omega-3s, selenium, and B vitamins.
Omega-3s assist your cells in making better use of oxygen. Selenium is used to protect the enzymes found in your mitochondria. To make ATP (energy your cells use), B vitamins are necessary. That is why a lot of people feel more stable and natural energy when they include seafood in their diet.
3. It Improves Insulin Sensitivity
The kind of protein you consume may either be helpful with your sugar or it may cause more difficulty in managing it. The seafood protein helps your cells to respond to insulin properly by:
- Lowering your insulin-interfering inflammation.
- Improving how your body burns fat
- Reducing blood glucose spikes after meals
Seafood protein is perfect for you if you often feel tired after eating or struggle with sugar cravings, or are eating healthy but still cannot lose fat.
4. It is Perfect for Hormonal Balance
Did you know your hormones are built and regulated using fats, amino acids, and micronutrients? Seafood provides you with all three that your body can make real use of. This makes the seafood ideal for supporting hormonal health.
If you eat seafood regularly, it helps your thyroid and estrogen work better and keeps stress hormones like cortisol in check, and helps your appetite signals stay on track.
5. It Keeps Your Heart Healthy
One of the strongest reasons seafood should be your #1 protein is its effect on cardiovascular risk. Seafood protein supports your heart in ways that go beyond traditional cholesterol numbers.
It can lower triglycerides, keep your blood vessels flexible, and improve how cholesterol behaves, including ApoB. It also supports the lining of your blood vessels so they work better.
These benefits happen even if your total cholesterol doesn’t change much, which is why eating more seafood is highly linked to a healthier heart and fewer heart problems over time.
6. It’s Easier to Digest for Many People
Many people struggle to digest heavy land-based proteins. Studies have also shown that seafood protein is lower in connective tissue and easier on stomach acid, and less inflammatory to the gut lining.
While Red meat and poultry have tougher proteins and more connective tissue, this makes them harder for your body to break down. This can leave you feeling heavy, bloated, or uncomfortable after eating them.
If you feel bloated or heavy after meals, switching to seafood can be a game-changer, especially for older adults.
Which Seafood Has the Most Protein?
Seafood is one of the most protein-dense foods you can eat, without the heaviness of many land-based meats.
Best seafood protein sources are:
- Tuna – about 25–30 g protein per 100 g
- Salmon – about 22–25 g protein per 100 g
- Cod – about 20–22 g protein per 100 g
- Shrimp – about 20–24 g protein per 100 g
- Sardines – an average of 23g of protein is contained in 100g.
If you’re wondering which seafood has the most protein, tuna and shrimp have the highest amount of protein. They are rich in protein and have low calories when compared to beef or chicken. This is why seafood is highly recommended for building muscle and maintaining a healthy metabolism.
Protein in Fish vs. Calories
When you eat fish, you get more nutrition and better metabolic support without piling on extra calories.
Fish protein is lower in calories than red meat and with better quality fats as compared to poultry. Fish contains omega-3s (EPA and DHA), which aid metabolism and general health, instead of omega-6 fatty acids that may lead to inflammation.
Also, fish is more nutritionally enriched. Protein plus iodine, selenium, vitamin D, vitamin B12, and omega-3 fats are all nutrients that many people lack in their diets, and these are all found in fish.
Research further indicates that meals that focus on fish are more likely to make a person feel full and naturally reduce the total number of calories in the diet than meat-based meals.
Seafood and Longevity
People in coastal Mediterranean and Japanese cultures, who are known for their long lifespans, share one habit in common is that they eat seafood regularly.
Seafood protein boosts your healthy brain function. It preserves muscles without excessive inflammation, enhances insulin sensitivity, and reduces heart disease.
This is why seafood protein is often called a longevity protein. It feeds your body in ways that promote longevity well into later life.
Best Ways to Upgrade From Chicken to Seafood
At Kairos Health, we mostly see that minor adjustments can do wonders in terms of metabolism, inflammation, and the well-being in general. One easy switch is moving from chicken to seafood. For most people, 2–4 servings of seafood per week is a fantastic starting point for many individuals.
You do not need complicated recipes to get started; you can:
- Replace grilled chicken with baked salmon.
- Use shrimps as a component of stir-fries or salads.
- Canned sardines or tuna are good to have as a quick meal.
- Prepare fish tacos or fish bowls as a substitute for chicken.
If seafood is not a regular part of your diet yet, even replacing some of your chicken meals per week can be beneficial to your metabolism, hormonal balance, and overall health.
Bottom Line
Chicken is not that bad, but it should not be your primary protein. Most modern chickens are conventionally raised and grain-fed, which is not the best in terms of long-term health.
If your goal is lower inflammation, better heart health, stronger metabolism, and lasting longevity, Seafood protein should take the first place on your plate.
And in case you are feeling bloated, having digestive problems, or pain despite eating well, then it may be a sign that your body needs some help.
At Kairos Health & Wellness, Lola helps you determine the root causes, your ApoE status, and how your body processes fats and proteins. She works with you to create a clear, step-by-step plan that fits your body and lifestyle.
