The benefits of eating seafood

Seafood benefits

Seafood is a wonderful source of many nutrients, providing numerous health benefits to the body. For individuals who are not vegetarian, seafood should be included as part of a healthy diet.

The following information outlines some key nutrients that can be obtained from seafood and why they are so beneficial to good health.

Nutrition of seafood

Omega 3 fatty acids

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega 3 fatty acids that are found in seafood. They are very important for mental health, heart health, their anti inflammatory properties, foetal brain development and in contributing to a strong immune system (for more detailed information on their benefits, read my blog on ‘Health Benefits of Omega 3 Fatty Acids’).
Omega 3 fatty acids are most rich in oily fish such as salmon, sardines, tuna and mackerel. However, despite being lower in fatty acids, other seafood such as prawns and mussels can still contribute significantly to your daily requirements!

Calcium

Calcium is very important for the maintenance of strong bones and teeth throughout life. Calcium as well plays an important role in the functioning of nerves and muscles. If sufficient calcium is not obtained through dietary means, our calcium reserves are depleted and complications can result such as low bone mineral density, osteoporosis and increased risk of fractures.
For the above reasons, bony fish are great to eat! Fish bones are very high in calcium. This includes sardines and tinned salmon. However, the bones of some fish are not appropriate to consume as they are sharp and difficult to digest.

Intakes of over 250g of bony fish per week are associated with greater bone mineral density. Mussels, crab, prawns, and oysters are also good sources of calcium.

Protein

Protein has many important roles and functions within the body. Seafood is a great source of complete protein – the form that is readily absorbed.
There have been some links between a high intake of red meat and an increased risk of colon cancer. On the other hand, research has shown that regular intake of seafood decreases the risk of many cancers. For this reason, it is a good idea to swap red meat for fish a few times a week.
Seafood protein has also been linked with increased insulin sensitivity, a reduction in inflammation and lower blood pressure.

Iodine

Iodine is of great importance for mental and physical health. It influences such things as growth, metabolism, and development of the nervous system. Iodine deficiency can have profound outcomes on health. It is of particular importance to be meeting iodine requirements during pregnancy.
Most seafood contains iodine, shellfish being the richest source. Seafood has the highest iodine concentration compared to most other commonly consumed foods in the Australian diet. Other foods, such as bread, are also fortified with iodine to reduce the risk of deficiency.

Zinc

Zinc is necessary for normal growth and development, a healthy immune system and optimal healing from infection.
Crops grown in Australian arable land were once a significant contributor to our zinc intake. Over time, our land and hence the crops grown in it have decreased in zinc concentration. For this reason, it is important for zinc rich foods to be included in the diet.

Seafood is a great way to meet your zinc requirements. This is because zinc binds to protein which increases its bioavailability (absorption). Seafood is a good source of both protein and zinc, making the zinc easily absorbed. If you need an excuse to eat them, oysters are one of the richest sources of zinc!

Selenium

Selenium deficiency is more common in New Zealand where the soil concentration is lower. Seafood is one of the best sources of selenium as it has a high bioavailability. However, fish capsules do not provide the same quality of selenium.

Additionally, it has been suggested that selenium may offset mercury by reducing its accumulation in fish populations and therefore its harmful effects.

Other nutrients

Seafood is also a very good source of vitamins E, B ₁₂ and A. It is also a good source of iron.

Seafood specifics

Seafood	Benefits and nutritional characteristics
Fish	Lower in cholesterol and total fat compared to other meats i.e. red meat or chicken Very low in saturated fat Quick and easy to prepare High in protein, zinc, iodine, iron, potassium Good source of calcium (salmon and sardine bones) Excellent source of omega 3 fatty acids Great source of B vitamins – particularly niacin and B₁₂
Oysters	As mentioned above, they are a fantastic source of zinc Very low in energy – a great appetiser for those watching their weight! Require little to no preparation Provide other minerals such as copper and are also a wonderful source of vitamin B₁₂
Prawns	Have below 1% fat! Very low in energy Excellent source of protein, iron, iodine, zinc, niacin, potassium and vitamin E
Crustaceans ( Lobster, crab)	Higher fat and cholesterol content than other types of seafood but can still be incorporated in a healthy diet
Mussels	Very low in fat
Squid and octopus	Low in fat and saturated fat

Seafood and cholesterol

For more information on the cholesterol found in seafood – see my blog ‘seafood and cholesterol’

Health benefits of seafood

Reduces the risk of cardiovascular disease
Increases HDL cholesterol – this is the good type of cholesterol
Improves circulation
Has anti inflammatory properties
Assists with brain development in infants
Contributes to muscle and tissue growth
Helps sustain healthy eye sight
Contributes to a strong immune system and healing from infection
Helps maintain or improve mental health and mood
Is low in fat and energy so can help maintain a healthy weight

Contact us for results focused nutritional advice

This article was written by our dietitian Belinda Elwin who is a Dietitians Association of Australia member and Accredited Practising Dietitian and Nutritionist.

If you have diet related questions or if you want healthy eating advice, Contact Us Today!