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Is Seafood Healthy?

Seafood is considered an essential part of a healthy diet because it’s a concentrated source of many key nutrients.

HEALTH BENEFITS

The FDA considers seafood to be a very important part of a healthy diet. The new 2020-2025 Dietary Guidelines for Americans recommends that Americans should eat seafood at least twice a week. 

Why? Seafood is a good source of healthful long-chain omega-3 fats and features other nutrients such as vitamin D and selenium, high in protein, and low in saturated fat. Eating fish has been associated with a variety of health benefits, including supporting heart health.

Here are some evidence-based health benefits of seafood:

  • High in Important Nutrients: Seafood is packed with many nutrients that most people are lacking. This includes high-quality protein, iodine, and various vitamins and minerals.
  • Heart Health: Eating fish regularly has been linked to a lower risk of heart attacks, strokes, and death from heart disease.
  • Crucial for Development: Omega-3 fatty acids are essential for growth and development. The omega-3 fat docosahexaenoic acid (DHA) is especially important for brain and eye development.
  • Potential Cognitive Benefits: Eating fish once or twice a week may also reduce the risk of stroke, depression, Alzheimer’s disease, and other chronic conditions.

POTENTIAL CONCERNS

The vast majority of health experts agree that the real health concern regarding fish is that Americans don’t eat enough of it. Still, here are two potential risks associated with eating seafood, along with some ways to mitigate these concerns.

Contaminants: If seafood is consumed raw or undercooked there are some health risks. To reduce this risk, ensure that seafood is properly cooked and practice good food safety habits. Seafood, particularly certain types of fish, can also contain contaminants like mercury, polychlorinated biphenyls (PCBs), dioxins, and pesticide residues. According to the FDA, the mercury and other potential contaminants present in popular fish like salmon and tuna fish is not a risk for most people. Nevertheless, to further lower any risk , you can limit consumption of fish with higher mercury levels, like shark, tilefish, and swordfish.

Fried Seafood: Frying seafood is a popular way to consume various types of fish and shrimp. If you decide to fry your seafood, try following the tips below.

  • Avoid Overheating Oil: Overheating can lead to the formation of more undesirable compounds. It’s important to heat oil to the right temperature and not let it smoke.
  • Proper Handling of Oil: After frying, allow the oil to cool completely before straining it through a fine-mesh sieve or cheesecloth to remove food particles.
  • Clean the Fryer or Pan: Before reusing, clean the fryer or pan thoroughly to prevent flavors from transferring between batches of food.

Despite this potential risk, it’s important to repeat that seafood is a very important part of a healthy diet. So, while it’s important to be aware of these concerns, they should be balanced with the many health benefits of including seafood in your diet. 

HOW TO ADD IT TO YOUR DIET

Here are some ways to incorporate more seafood into your diet:

  • Start Your Day with Seafood: Seafood for breakfast is a great way to get started. For instance, you could add your favorite fish or shellfish to your scrambled eggs or top off your bagel with smoked salmon.
  • Swap Out that Same Old Protein: Jazz up your favorite recipes by swapping meat for fish and shellfish. Seafood is naturally low in saturated fats and high in key nutrients, making it a healthy and tasty protein alternative.
  • Reach for a Can: Canned seafood is versatile, convenient, and budget-friendly. Keep canned options like tuna, sardines, salmon, and crab on hand to make quick meals that feature omega-3 fatty acids.
  • Cook Once, Eat Twice: With a little planning, you can stretch your favorite seafood products into two delicious dishes. Simply cook the fish or shellfish all at once, immediately set some aside in the refrigerator, and use that extra portion for a new dish the next day.
  • Add Seafood to Salads: You can add cooked shrimp or other seafood to your salad for a quick meal.
  • Pair Fish with Fruit: Try grilled salmon with pineapple chunks over a salad or rice.

FREQUENTLY ASKED QUESTIONS

What Are the Benefits of Eating Seafood?

Depending on the species, seafood is a source of many essential nutrients, including high-quality protein, iodine, vitamin D and various other vitamins and minerals. It is also the primary dietary source of omega-3 fatty acids, which are crucial for optimal body and brain function. Regular consumption of seafood has been associated with a lower risk of many health conditions.

Should I Be Concerned about Eating Fish and Shellfish?

For most people, eating fish and shellfish is not a health concern and is part of a healthy diet. However, certain groups, such as pregnant individuals, children, the elderly, or those with weakened immune systems should check with their medical provider before consuming certain types of seafood.

What Is Shellfish?

Shellfish is a term used to describe aquatic invertebrates used as food, including various species of molluscs, crustaceans, and echinoderms. Common types of shellfish include clams, mussels, oysters, lobsters, shrimps, and crabs. They are a popular source of protein in many cuisines worldwide.

Sources:

https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials

https://www.cambridge.org/core/journals/public-health-nutrition/article/consuming-sustainable-seafood-guidelines-recommendations-and-realities/85CB255188F14D903D52222FAB4B6511

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3024155

https://nutritionsource.hsph.harvard.edu/fish/

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