Several cultures around the world rely on seafood as a dietary staple. Sea plants and animals represent a huge range of potential nutritious food sources, and many seafoods contribute to a balanced and healthy diet. While the nutrient profile of seafood differs depending on the species consumed, as well as the cooking method used, seafoods in general provide a rich source of essential vitamins and minerals. Many types of seafood contain vitamin A -- a nutrient that supports your vision, immune system and overall health.
Fish Containing Vitamin A
One way to consume vitamin A in seafood is by consuming fishes. The vitamin A in fish flesh is found dissolved in the fish oil, and many oily-fleshed fish provide a rich source of the nutrient. Consume fishes like salmon, mackerel, tuna and sardines to boost your vitamin A intake. In addition, some fish oil supplements -- including the cod liver oil often marketed as an omega-3 fatty acid supplement -- contain high levels of vitamin A.
Shellfish Containing Vitamin A
A number of shellfish species also contain vitamin A. Crab meat, particularly fattier dark crab meat, often provides a good source of vitamin A, and shrimp and scallops contain relatively high levels the nutrient. Other shellfish, such as lobster, provide only small amounts of vitamin A. In addition to their vitamin A content, many shellfish contain other beneficial nutrients, including vitamin B-12 and omega-3 fatty acids.
Sea Vegetables Containing Vitamin A
Another way to consume vitamin A via seafood is by eating sea vegetables, or seaweeds. Many species of seaweed contain chemicals called carotenoids, which provide the plant with its color and also serve as a source of dietary vitamin A. Your body can chemically modify the carotenoids in seaweed into useable vitamin A. Seaweed also contains relatively high levels of protein, as well as several other essential vitamins and minerals to nourish your body. Try adding seaweed to salads, casseroles, or eating the dried seaweed on its own as a source of vitamin A.
Considerations and Warnings
While seafood represents a great source of vitamin A and other nutrients, over-consuming some types of seafood might pose health risks. Oceans and seas contain trace amounts of toxic heavy metals, such as mercury. Over time, this mercury can accumulate in the flesh of some fish species, such as mackerel, explains the UC Davis Seafood Network Information Center. To prevent a risk of mercury toxicity, consume a range of seafood species as part of your diet, and avoid consuming large amounts of relatively high-mercury fish species every day.
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