Seafood -- such as fish, crustaceans and sea plants -- comes with plenty of nutritional value and health benefit. Seafood contains a variety of vitamins, including vitamin A, minerals such as iodine and essential fatty acids, which are necessary for good heart health.
Healthy Fats
The American Heart Association recommends eating fish at least twice a week, with each serving being 3.5 oz. after being cooked. Fish contains both protein and omega-3 fatty acids. Omega-3 fatty acid is contained in fish such as tuna, salmon, herring, mackerel, lake trout and sardines. Omega-3 fatty acids helps lower triglyceride levels and decreases the risk of developing an irregular heartbeat. Children and pregnant women are recommended to avoid fish sources that contain a lot of mercury such as shark, swordfish and king mackerel.
Vitamins
Fish and shrimp both contain the fat-soluble antioxidant vitamin A. Vitamin A is needed to keep the tissues and skin healthy and to promote bone health. Vitamin A has also been shown to reduce the risk of cataracts and lung cancer. Fish also contains vitamin B-3 which is needed to convert food to energy and to maintain the health of the brain, skin, nails and hair. Fish also contains vitamin B-6, which assists in making new cells and reduces the risk of heart disease. Vitamin B-6 is vitally important since it helps break down amino acids and fatty acids in the body. Fatty fish such as salmon and tuna contain vitamin D, which helps calcium absorb into the blood. Vitamin D also helps to strengthen the bones and teeth.
Minerals
Seafood contains the mineral iodine, which is part of the thyroid hormone. This works to regulate the body's temperature and influence nerve and muscle function, according to the Harvard Medical School. Another mineral that's contained in seafood is selenium. Selenium is an antioxidant that protects the cells from free-radical damage; it also helps regulate the thyroid hormone. A very important mineral for hair growth and strengthening the immune system is zinc. Zinc also releases vitamin A from the liver, when it's needed. Seafood is a good source of this mineral. Fish contains the mineral sulfur, which is needed for skin, hair and nail health.
Protein
Seafood, especially fish, contains dietary protein that is needed to build muscle and is contained in every cell of the body. According to the CDC, fish is a complete protein, also known as a high quality protein since it contains all amino acids. Women are required to consume 46 g of protein and men are required to consume 56 g of protein per day.
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