Important Vitamins in Seafood

Seafood plays a large role in the diets of the top 10 healthiest countries. It’s not a coincidence that countries—like Japan, Italy, and Australia—who eat lots of fish and shellfish have longer lifespans and fewer health risks. Seafood is full of nutrients essential that are for good health. It is also low in calories
and saturated fats.

Seafood Contains 5 of 6 Hardest Vitamins to Get Enough Of

According to health experts, six essential vitamins that most Americans don’t get enough are vitamin D, omega-3 fatty acids, magnesium, vitamin K, iodine, and vitamin B12. You can get all these vitamins except for vitamin K (which is primarily found in leafy greens and spices) by eating seafood. Fatty fish like salmon, mackerel, and halibut are especially rich in these nutrients.

Many people take fish oil pills to reap the health benefits of omega-3 fatty acids. Medical studies suggest that eating seafood is more beneficial than taking a supplement. That’s why the American Heart Association recommends eating two servings of non-fried fish per week. Studies have shown that eating seafood twice a week can reduce your risk of congestive heart failure, coronary heart disease, ischemic stroke, and sudden cardiac death. Eating fatty fish rich in omega-3 fatty acids regularly can also reduce your risk of mental decline as you age. When you eat seafood, instead of taking a fish oil supplement, you benefit from other essential nutrients that are hard to get, like vitamin D, magnesium, iodine, and vitamin B12.

These four essential nutrients play a vital role in regulating your energy, metabolism, hormones, and more. Your body needs vitamin D to support your immune system, strengthen bones, and produce energy to power you through your day. Magnesium plays a vital role in over 300 metabolic functions, from stabilizing blood sugar to reducing blood pressure and regulating your heart’s rhythm. Your thyroid, which regulates your hormones, needs iodine to operate. You need vitamin B12 to have healthy blood cells and nerves. There aren’t many dietary sources of these vital vitamins in the food we eat, but you can get all of them from eating seafood regularly.

Along with the top five hard-to-get vitamins, there are a handful of other nutrients in seafood. Fish and shellfish are also excellent sources of high-quality minerals including protein, calcium, potassium, phosphorus, iron, zinc, and riboflavin (vitamin B2).

Top Health Benefits of Eating Seafood

Studies suggest that the top health benefits of eating seafood twice a week include:

• A healthy heart: lower blood pressure and reduced risk of abnormal heart rhythms, stroke, heart attack, and sudden death.
• Improved mental health and reduced risk of depression, ADHD, dementia, and Alzheimer’s disease.
• Reduced inflammation and decreased risk of diabetes and arthritis.
• Healthy brain, nerve, and vision development in infants and young children.

It’s hard to deny the evidence that eating seafood plays a vital role in a healthy diet. We know that eating well can be tough, especially during the coldest time of the year. If you need some culinary inspiration, browse through our blog to find easy and delicious seafood recipes! Or add seafood to one of your favorite recipes! You could toss crabmeat into your homemade macaroni and cheese or swap fresh shrimp or blackened tilapia for ground beef on Taco Tuesday.

You’ll find the best selection of fresh, responsibly fished seafood at City Fish Market.