Why should I eat more fish and seafood?

There are a variety of delicious reasons to make fish and shellfish, a regular part of your diet. Fish and shellfish are excellent sources of high quality protein, beneficial oils and many important vitamins and minerals. An average serving of fish or other seafood (approximately 5 ounces cooked fish) provides 50-60 percent of an adult’s daily protein needs and only 200 calories.

All seafood is low in fat – less than 5% fat – and nearly all seafood is low in cholesterol. Although shrimp is higher in cholesterol than most types of fish and shellfish, it is still lower in saturated fat and total fat than most meats and poultry.

Based on a number of studies, the American Heart Association suggests we enjoy at least 2 servings of baked or grilled fish each week, especially oily fish because they contain Omega 3 fatty acids. Fish that are high in omega-3 fatty acids include: salmon, mackerel, lake trout, herring, sardines, and albacore tuna.

Oily fish are also among the best dietary sources for naturally occurring Vitamin D. Vitamin D is important for absorption of calcium. Both Calcium and Vitamin D are the nutrients essential for strong bones.

Seafood is also an excellent source of minerals including: iodine, which is critical to thyroid gland functioning and metabolism; iron is crucial for red cell formation; zinc, for wound healing and sexual function; and niacin -vital for a healthy skin and metabolism. Oysters, scallops, clams and mussels are also terrific sources of iron and zinc. Oysters and mussels have nearly three times as much iron as most meats and oysters are one of the best food sources of zinc.