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TL;DR: Seafood is a nutrient-rich superfood packed with omega-3s, lean protein, and essential vitamins. Eating fish 2–3 times a week supports heart, brain, and immune health better than supplements. Choose high-quality, sustainable seafood for maximum benefits.
Seafood has long been a cornerstone of flavorful, nutritious cuisine. But beyond its delicious taste and culinary versatility, fish offers a wealth of health benefits,making it one of the most powerful superfoods available. Packed with lean protein, essential omega-3 fatty acids, and a rich array of vitamins and minerals, seafood supports everything from brain function to heart health.
So, let’s dive into the many ways seafood can be a beneficial addition to your diet.
The United States Department of Agriculture (USDA) and the American Heart Association (AHA) both recommend that you should be eating fish two to three times per week, a minimum of 8 ounces, in order to maintain a healthy diet.
Every five years, the USDA revises its Dietary Guidelines, and each time, seafood gets a bigger shout-out for being a nutritional powerhouse. This recommendation was reinforced in the 2020-2025 Dietary Guidelines for Americans and is also supported by the American Heart Association (AHA).
Seafood is a nutrient-dense meal option, packed with vitamins, minerals, and other vital health-promoting components. It’s encouraged as a cornerstone of a well-balanced diet because seafood provides a flexible protein source that’s easy to incorporated into most most eating plans, helping you obtain heart-healthy fats such as EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid).
These long-chain Omega-3 fatty acids can reduce inflammation, lower blood cholesterol levels, and help decrease the risk of cardiovascular disease.
Research from the National Institutes of Health indicates that omega-3 supplements do not reduce the risk of heart disease as effectively as regular fish consumption. This highlights the value of including both fresh fish and supplements in your diet for optimal heart health.
The healthy fat content in fish can vary depending on the type. Notable options to consider include salmon, herring, trout, and both Atlantic and Pacific mackerel.
Another fish benefit is that it’s a superb source of lean protein with less saturated fat and cholesterol than any other animal protein. For example, Wild Cod is one of THE leanest proteins available with 25 grams of protein, 1 gram of fat, and 110 calories in a 5-ounce portion.
In addition to containing heart-healthy fats, seafood is an excellent source of protein that provides a wide variety of micronutrients, including Vitamin D, Vitamin A, Selenium, Calcium, and Magnesium, which each play an important role in the body’s ability to function and thrive.
Another benefit of fish consumption is that it’s a great source of Vitamin D. This has garnered a lot of attention over the past decade as researchers have identified that most people aren’t consuming enough of it, Vitamin D is key for optimal bone health, muscle recovery, a strong immune system, and so much more.
Top food sources of Vitamin D include fortified milk, soymilk, and orange juice, as well as fatty fish such as salmon, mackerel, tuna, and other foods like mushrooms and egg yolks.
Being aware of the many benefits of eating fish is merely the first step in adopting or maintaining a nutritious diet. The second is selecting sustainable and high-quality seafood, which is where North Coast Seafoods can help.
offers a wide variety of fish and other seafood that are extremely rich in Omega-3 fatty acids and an excellent choice for a healthy, delicious meal. From tender salmon and flaky cod to sweet scallops and savory shrimp, there’s something for every palate and every occasion.
Choosing high-quality, responsibly sourced seafood ensures you’re getting the best in both taste and nutrition. With expertly handled, flash-frozen options available year-round, enjoying the ocean’s bounty has never been more convenient.
Exceptional flavor, remarkable texture, and delectable appearance – that’s the difference North Coast freshness makes.
Ready to bring the benefits of seafood into your kitchen? Explore delicious, chef-crafted recipes and discover how easy it can be to turn wholesome ingredients into memorable meals.
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Learn about the many health benefits of shellfish! Oysters, Clams, and Mussels are rich in Omega 3 fatty acids, lean protein, and micronutrients.
Olivia Smart
December 29, 2021
Thank you for explaining some of the benefits of eating seafood. My husband and I are trying to be better about our overall health and eating a better variety of food. We’ll have to include seafood into our rotation since it seems like it has a lot of nutrients to share. https://www.flippinfreshwodonga.com.au/