Megan Callahan, MS, RD, LD
Hy-Vee Registered Dietitian
515-695-3786

July 11, 2020

Summer is a season when getting some Vitamin Sea, and some vitamin C, are both important. Whether your summer plans involve camping, water activities or resting with a book in the air-conditioning, both seafood and sources of vitamin C can help you set sail and feel your best.

The American Heart Association (AHA) recommends eating at least two servings of fish per week. Seafood offers omega-3 fats, and research shows that these types of fat promote heart health, brain health, and can help reduce inflammation. If you’re fishing this summer, that’s an easy way to increase your seafood intake. If you’re purchasing seafood, it’s important to consider sustainability. Don’t be afraid to ask questions about the source of seafood you’re buying. “Responsible Choice” is a label given to seafood that indicates it’s from sources that can maintain or increase production in the long-term without jeopardizing the environment or other marine life. Hy-Vee has made great efforts to ensure that sustainable seafood options are available and are labeled as such in its seafood cases. In 2018, Hy-Vee was ranked #2 among U.S. retailers on Greenpeace Carting Away the Oceans report. Making responsible seafood purchases can play a role in ensuring a healthy supply of seafood for generations down the road.

In addition to including seafood, getting some vitamin C is also key. Vitamin C is needed for promoting a healthy immune system. It also aids in iron absorption and acts in the body like an antioxidant, helping us feel our best. Oranges are typically the first fruit that comes to mind regarding vitamin C. But, thankfully, many fruits and vegetables offer vitamin C. The recommended daily value is 65 to 90 mg per day. But, unless indicated by your doctor, most people don’t need to count it; including vegetables and fruits at each meal typically helps reach this goal. A few summer favorites that offer this nutrient include pineapple, kiwis, bell peppers, broccoli and strawberries.

Consider combining your seafood choices with fruits and vegetables – and maybe even doing so by the water, for a combination of some Vitamin Sea and vitamin C. Whatever you’re up to this season, see to it that it’s a great summer. Consider trying this seafood salsa while you’re at it. The pineapple and shrimp salsa paired with Beanitos chips for dipping is one that will have your taste buds ready to set sail, too.

Grilled Shrimp and Pineapple Salsa
Serves 12
All you need:
8 oz. medium shrimp, peeled, deveined and rinsed
½ cup chopped red onion
½ cup chopped fresh pineapple
1 jalapeno pepper, finely chopped*
¼ cup fresh lime juice
¼ cup finely chopped cilantro
Salt, to taste
Hy-Vee Select olive oil, optional
Beanito chips, optional (for dipping)

All you do:

1. Prepare a charcoal or gas grill for direct grilling over medium-high heat. Coat the inside of a grill basket with nonstick cooking spray.
2. In prepared basket, grill shrimp for 4 minutes or until shrimp are opaque, turning once. Cool slightly. Chop shrimp; set aside.
3. In a large bowl, combine red onion, pineapple, jalapeño, lime juice, cilantro and shrimp. Season with salt. If desired, drizzle with olive oil. Cover and chill at least 30 minutes or up to 1 day before serving. Serve with chips, if desired.

*Note: Chile peppers contain volatile oils that can burn skin and eyes. When working with jalapeño peppers, wear protective gloves.

Recipe source: Adapted from Hy-Vee Seasons Health 2016 https://www.hy-vee.com/recipes-ideas/recipes/grilled-shrimp-and-pineapple-salsa. The information is not intended as medical advice. Please consult a medical professional for individual advice.