Scallops
Scallops are listed as a dietary source of omega-3 fatty acids, providing 0.27 g EPA/DHA per 75 g cooked serving, contributing to the recommended weekly omega-3 intake on the Longevity Diet.
Why It Matters for Longevity
Scallops are listed as a dietary source of omega-3 fatty acids, providing 0.27 g EPA/DHA per 75 g cooked serving, contributing to the recommended weekly omega-3 intake on the Longevity Diet. Shellfish omega-3 source supporting cardiovascular and cognitive health; low mercury content makes scallops a safe, regular inclusion unlike larger predatory fish.. Regular consumption of seafood including low-mercury shellfish is associated with significantly reduced cardiovascular mortality; EPA and DHA contribute to anti-arrhythmic, anti-inflammatory, and anti-atherogenic effects. (Mozaffarian & Rimm, JAMA (2006) — PMID 17093249) Scallops are rich in taurine and glycine — amino acids with cardioprotective and anti-inflammatory properties — complementing their omega-3 content in supporting vascular health. (Hosomi et al., Journal of Food Science (2012) — PMID 22537083)
How to Use It
Pairs well with extra-virgin olive oil, lemon, garlic. Use as a shellfish in your daily meals according to the Longevity Diet guidelines.
What to Pair It With
| Ingredient | Why | Tradition |
|---|---|---|
| extra-virgin olive oil | See synergies | General culinary |
| lemon | See synergies | General culinary |
| garlic | See synergies | General culinary |
| cauliflower puree | See synergies | General culinary |
| whole grain pasta | See synergies | General culinary |
Synergies
- Extra-Virgin-Olive-Oil (synergy): Olive oil's oleic acid complements scallops' EPA/DHA in cardiovascular protection via complementary anti-inflammatory pathways; fat also enhances absorption of fat-soluble nutrients. - Garlic (synergy): Garlic's organosulfur compounds (allicin) and scallop taurine both exert blood pressure-lowering and anti-thrombotic effects via distinct mechanisms — a cardiovascular longevity synergy.
Flavor Profile
Taste: sweet, briny, mild, buttery, umami. Aroma: fresh ocean, sweet shellfish, light brine. Texture: tender, firm when seared, silky when just cooked, rubbery if overcooked. Category: shellfish / seafood.
The Science
- Mozaffarian & Rimm, JAMA (2006) — PMID 17093249: Regular consumption of seafood including low-mercury shellfish is associated with significantly reduced cardiovascular mortality; EPA and DHA contribute to anti-arrhythmic, anti-inflammatory, and anti-atherogenic effects. - Hosomi et al., Journal of Food Science (2012) — PMID 22537083: Scallops are rich in taurine and glycine — amino acids with cardioprotective and anti-inflammatory properties — complementing their omega-3 content in supporting vascular health. - Bao et al., Journal of Nutritional Biochemistry (2016) — PMID 26963470: Scallop-derived glycosaminoglycans and bioactive peptides exhibit antioxidant and ACE-inhibitory activity in vitro, suggesting additional cardiovascular-protective mechanisms beyond fatty acid content. - Book claim (medium confidence): Scallops are listed as a dietary source of omega-3 fatty acids, providing 0.27 g EPA/DHA per 75 g cooked serving, contri
Key Nutrients
| Nutrient | Per 100g | Notes |
|---|---|---|
| Omega-3 fatty acids (EPA + DHA) | ~0.37 g (cooked) | Naturally triglyceride-bound; bioavailability similar to fish oil supplements; EPA and DHA reduce platelet aggregation and systemic inflammation. |
| Vitamin B12 | ~1.4 mcg (cooked) | Meaningful B12 source; supports neurological function and homocysteine clearance critical for cardiovascular and cognitive aging. |
| Taurine | ~827 mg | One of the richest dietary taurine sources; taurine has been shown to slow aging hallmarks in preclinical models and is conditionally essential under physiological stress. |
| Selenium | ~23 mcg (cooked) | High bioavailability as selenomethionine; essential cofactor for antioxidant enzyme systems. |