Why Seafood Deserves a Starring Role on Your Plate: The Latest Science for Seafood Lovers
If you are part of the Seafood Consumers Association or just enthusiastic about healthy eating, you will want to know what the latest science says about seafood’s benefits. In a world buzzing with nutrition trends and “superfoods,” new evidence collected by leading Australian researchers for the Fisheries Research and Development Corporation (FRDC) confirms that seafood is not just delicious—it is one of the most potent health-boosters you can serve your family.
What Does Science Say?
In a rigorous review of 10,000 peer-reviewed scientific articles (with 281 meeting strict quality standards), Dr Wendy Hunt and Professor Alexandra McManus distilled key messages on why you should embrace seafood—especially as part of a regular, balanced diet. The research, spanning studies published from 2015 to 2025, spotlights seafood as a uniquely nutrient-rich food package.[1]
Superstar Nutrients—Only in Seafood
Seafood provides essential omega-3 polyunsaturated fatty acids (n-3 PUFAs), complete protein, Vitamin D, B12, A, and E, plus a suite of crucial minerals: calcium, iodine, iron, zinc, selenium, copper, manganese, phosphorus, and even taurine. Many of these nutrients are far harder to obtain in meaningful amounts from land foods. For example, seafood is the best dietary source of Vitamin D after sunshine and delivers highly bioavailable omega-3s (DHA/EPA) that plant foods cannot match.[1]
Health Benefits: From Cradle to Healthy Ageing
All-cause Mortality:
People who eat seafood and n-3 PUFAs regularly have lower overall risk of death, including reduced risk from cardiovascular disease and cancer. The strongest evidence connects high DHA intake to longer life and healthy ageing.[1]
Heart and Blood Vessel Health:
Just 2–3 serves of seafood per week—especially oily fish like salmon or mackerel—slash the incidence of stroke, heart attack, and sudden cardiac death. A Mediterranean diet rich in seafood provides exceptional cardiovascular protection, even improving recovery after heart surgery.[1]
Cancer Prevention:
Diets high in seafood and n-3 PUFAs reduce risk for several major cancers, including breast, colorectal, lung, pancreatic, and liver cancers. For cancer patients, fish oils can help maintain appetite and muscle mass during chemotherapy.[1]
Brain, Cognition, and Mental Health:
Eating seafood regularly, starting in pregnancy, is linked to better cognitive development in infants, lower rates of allergies and asthma in young children, and major protection against dementia and Alzheimer’s disease in seniors. Adults eating more than four seafood meals per week had reduced odds of depression, especially women. Omega-3s also help regulate mood, anxiety, and behaviour across life.[1]
Pregnancy and Infant Health:
Maternal seafood intake, especially in late pregnancy, supports healthy birth weight, reduces the risk of preterm birth, and helps with neurocognitive child development. Regular seafood meals also lower the odds of maternal depression and anxiety.[1]
Strong Bones and Fewer Falls:
Seniors eating five or more serves of oily fish weekly enjoy stronger bones and reduced rates of osteoporosis and fractures. For those with diabetes or metabolic syndrome, seafood supports better blood sugar control and lowers inflammation.[1]
But Isn’t a Supplement Enough?
While fish oil or omega-3 supplements can help, eating actual seafood offers more powerful and diverse effects. That is because fish/seafood supplies many nutrients, micro-nutrients, and vitamins (some still being discovered), that work together to improve health. The whole fish concept is the responsible way and the unique benefits of whole seafood can’t be fully captured by any single supplement.[2][1]
How Much Is Enough?
Two serves per week (one serve = 100–150g) is the minimum shown to deliver benefits—more is even better, especially for older adults and those with particular health goals.[3][2]
One serve should be oily fish: salmon, sardines, mackerel, anchovies, or trout for the best dose of omega-3s but all fish/seafood are the best sources of Omega-3s.
Variety matters: Incorporate various kinds of fish and shellfish to maximize nutrients and enjoyment and that is great for responsible sourcing.
Are There Risks?
According to the latest review, for most people, the benefits of regular seafood intake far outweigh possible risks. We raised the issue of mercury in our detailed report (https://seafoodconsumers.global/debunking_the_mercury_myth.php) so please read that and discuss with credible health professionals. The key message is that seafood is safe and incredibly beneficial as part of a modern healthy diet and essential for pregnant women.[1]
Also read our blog https://seafoodconsumers.global/sam.php which is all about innovative public health research leading to the launch of a world-first Omega-3 screening and supplementation program for pregnant women. This is being designed to prevent preterm births and improve outcomes for babies and families.
Practical Tips for Seafood Consumers
- Buy fresh or frozen: Both retain nutrients well—choose what is accessible and suits your budget.
- Start early: If you are pregnant or have young children, introducing seafood early and often gives lifelong advantages.
- Try new recipes: Confidence in cooking seafood remains a hurdle for some; do not be afraid to ask questions at your local fishmonger or try recipe videos online.
The Take-Home Message
Eating seafood is a proven, science-backed way to boost your health, from heart and brain to bones and babies, to mood and longevity. It is never too late (or early) to add more seafood to your diet. Fish really is “brain food”—and so much more!
Bring variety to your table, aim for at least two serves a week, and celebrate the immense benefits that seafood brings to you and your loved ones.
This blog is informed by rigorous evidence-based research prepared for FRDC by Dr Wendy Hunt and Professor Alexandra McManus. For more details check out the full report or the FRDC’s consumer resources online.[2][1]