Health Benefits

Embrace the Nutritional Power of Seafood for a Healthier You

At the Seafood Sustainability Association, we not only advocate for the health of our oceans but also for the health of individuals and families. Seafood is a nutritional powerhouse that provides numerous health benefits, making it an essential component of a balanced diet.

The Nutritional Advantages of Seafood

Seafood is packed with vital nutrients that support overall health and well-being. Here are some of the key nutritional benefits:

• Rich in Omega-3 Fatty Acids: Omega-3 fatty acids, particularly EPA and DHA, are essential for heart health, brain function, and reducing inflammation. These healthy fats are abundant in fatty fish like salmon, mackerel, and sardines.
• High-Quality Protein: Seafood provides high-quality, lean protein necessary for muscle growth, tissue repair, and overall body maintenance. It's an excellent alternative to other protein sources that might be higher in saturated fats.
• Vitamins and Minerals: Seafood is a rich source of essential vitamins and minerals, including vitamin D, B vitamins, selenium, and iodine. These nutrients are crucial for energy production, immune function, and thyroid health.
• Low in Saturated Fat: Most seafood is low in saturated fat, making it a heart-healthy choice that can help manage cholesterol levels and reduce the risk of cardiovascular disease.

Recommended Intake Levels

To reap the maximum health benefits, it is recommended to include a variety of seafood in your diet. Here are some guidelines for optimal intake:

• Frequency: Aim to eat seafood at least twice a week. This can help ensure you get a good mix of omega-3 fatty acids and other essential nutrients.
• Serving Size: A standard serving size of cooked fish is about 3-4 ounces, roughly the size of a deck of cards. For shellfish, a serving is typically 4-6 ounces.
• Diverse Choices: Incorporate different types of seafood into your meals, including both fatty fish (like salmon and trout) and lean fish (like cod and tilapia), as well as shellfish (like shrimp and mussels).

Positive Impact on Overall Health

Including seafood in your diet can lead to a variety of health benefits:

• Heart Health: Regular consumption of omega-3-rich seafood can lower blood pressure, reduce the risk of heart attacks and strokes, and improve overall cardiovascular health.
• Brain Function: Omega-3 fatty acids are crucial for brain health, supporting cognitive function, memory, and mood. They are particularly important for pregnant women and young children for brain development.
• Joint Health: The anti-inflammatory properties of omega-3s can help reduce symptoms of arthritis and improve joint health.
• Vision and Eye Health: Nutrients found in seafood, such as DHA, play a significant role in maintaining healthy vision and preventing age-related macular degeneration.

Join Us in Promoting Health through Seafood

The Seafood Sustainability Association is dedicated to providing you with the knowledge and resources to make seafood a vital part of your healthy lifestyle. Explore our recipes, nutritional guides, and expert tips to make informed and healthful seafood choices.

For more information on the health benefits of seafood and how to incorporate it into your diet, visit our website or contact us. Together, we can embrace the nutritional power of seafood for a healthier, happier life.

What’s in seafood?

One of the major benefits of eating seafood is that it’s packed with vitamins, minerals and other nutrients that keep our bodies in good working order.

Vitamins & minerals

Seafood is a great source of particular vitamins and minerals which hold very important functions within the body. Oily fish is a rich source of vitamins A and D, which are important in the growth and development of children. White fish is a good source of B vitamins, and all seafood is an excellent source of minerals including potassium, selenium, zinc and iodine. Iodine is needed for our thyroid glands and brain, while zinc keeps us in good reproductive health, and selenium is believed can help to protect us from cancer.

Protein

Seafood is an excellent source of protein, and also contains small amounts of 'good' fats. Protein-rich fish and shellfish can help to nourish your muscles, as well as warding off colds and flu. Foods with high protein content tend to be low in calories while keeping us fuller for longer.

Salt & sodium

Despite being so high in minerals, seafood is very low in salt and sodium. Most of us eat too much sodium, which has been linked to high blood pressure, strokes and heart disease. Swapping a ready meal that's high in sodium for a seafood dish can help you to lower your salt intake and boost your health.

Shellfish & dietary cholesterol

It's also worth bearing in mind that shellfish contains dietary cholesterol. However, saturated fats (which seafood is low in) are much more responsible in causing high blood cholesterol levels than dietary cholesterol, which needn't be avoided unless you suffer from a genetic condition called Familial Hypercholesterolemia (FH) or Familial Combined Hyperlipidemia (FCH).

Seafood is also an excellent source of omega-3.

Health benefits

Research has shown that eating fish and shellfish regularly is beneficial to our bodies in many ways. Here are 10 great reasons to introduce a little more seafood into your diet.

1. Great for your heart

It's no coincidence that fish-eating Inuit populations in the Arctic have low levels of heart disease; seafood is low in saturated fat and high in omega-3, (which can both) protect the heart from disease and lower the amount of cholesterol in the blood. One study has even suggested that an extra portion of fish every week can cut risk of heart disease in half.

2. Clearing the vessels

Eating fish can improve your circulation and reduce the risk of thrombosis. The EPA and DHA - omega-3 oils in seafood can save your body from having to produce eicosanoids, a hormone-like substance which can make you more likely to suffer from blood clots and inflammation.

3. Joint benefits

Eating fish as a regular part of a balanced diet has been shown to ease the symptoms of rheumatoid arthritis, a condition which causes the joins to swell up. Recent research has also found a link between omega-3 fats and osteoarthritis, suggesting that eating more seafood could help to prevent the disease.

4. The eyes have it

Eating oil-rich fish regularly can help to keep the eyes bright and healthy. A recent study has suggested that omega-3 fatty acids can help to protect the eyesight of those suffering from age-related macular degeneration (AMD), a condition which causes the retina to degenerate and the eyesight to become blurred. Fish and shellfish also contain retinol, a form of vitamin A which boosts night vision.

5. Essential nutrients

Seafood provides the body with many essential nutrients which keep us running smoothly, including iodine, selenium, zinc and potassium. Iodine is important for the thyroid gland, and selenium makes enzymes which can help to protect us from cancer. Fish and shellfish are also excellent sources of many vitamins, including vitamins A and D.

6. Take a deep breath

A number of studies have indicated that fish and shellfish may help to protect our lungs. Not only can seafood relieve the symptoms of asthma in children, but it has shown signs of preventing it. Eating a lot of fish can also keep your lungs stronger and healthier as you age, in comparison to those who don't eat a lot of fish.

7. Brighten your outlook

Seafood may also play a large part in preventing depression. Research has highlighted links between low omega-3 levels and a higher risk of depression. Seafood could also help us to avoid Seasonal Affective Disorder (SAD) and postnatal depression.

8. Your skin looks great

Not only does omega-3 help to protect the skin from the harmful effects of UV damage, but eating lots of fish can also help with the symptoms of skin conditions such as eczema and psoriasis. Fish is also a great source of protein, which is an essential ingredient of collagen, a substance which keeps the skin firm and flexible.

9. Good for down below

Evidence suggests that a diet rich in fish oils can help to protect us against serious inflammatory bowel diseases (BD), including Crohn's disease and Ulcerative Colitis. There is also evidence to suggest that omega-3 could help to slow the progression of inflammatory bowel disease in some sufferers.

10. Boost your brainpower

The human brain is almost 60% fat, with much of this being omega-3 fat. Probably for this reason, research has indicated that people who eat plenty of seafood are less likely to suffer dementia and memory problems in later life. DHA, an omega-3 fat found in seafood, has also been linked to improvements in children's concentration, reading skills, behaviour, and Attention Deficit Hyperactivity Disorder (ADHD).

Two portions a week – at least!!

Due to the large numbers of essential nutrients contained in fish and shellfish, many experts recommend that we try to eat at least two portions of seafood every week.

One portion of seafood is generally considered to be about 140g of seafood, or a portion about the size of a fist.

There are also limits to the amount of seafood we should eat every week. However, the latest reports from the World Health Organisation and UN FAO acknowledges that for most people, the benefits of eating large quantities of seafood far outweigh any potential risks.

Source: Seafish – a body set up by the Fisheries Act 1981 to improve efficiency and raise standards across the seafood industry in the UK.

http://www.seafish.org/about-seafish/who-we-are