Benefits of Eating Seafood

By Gabby Borup, Illinois State University dietetic intern  

Reviewed by Allison Edwards MS, RDN & Carrie Snyder MPH, RDN, CDCES  

Despite its incredible health benefits, seafood remains an underrated and often overlooked part of the diet. Seafood includes freshwater and saltwater fish, shellfish, and crustaceans. From improving brain function to reducing the risk of heart disease, seafood offers numerous nutritional advantages. Yet, many people don’t consume enough. Learn how adding more seafood to your meals can benefit your health! 

1. Provides essential nutrients 

Seafood is rich in various minerals and vitamins, including iron, zinc, selenium, iodine, vitamin B12, vitamin D, calcium, choline, magnesium, and other trace minerals. One study assessed the nutrient density of foods to determine what food sources contain the most commonly lacking micronutrients in diets across the world. Bivalves, small dried fish, canned fish with bones, and crustaceans were ranked as some of the most nutrient-dense foods worldwide (Beal & Ortenzi, 2022). These seafood options provide iron, zinc, calcium, vitamin B12, and other essential micronutrients.  

Seafood is a rich source of omega-3 fatty acids, which are considered anti-inflammatory and have many health benefits. Salmon, mackerel, sardines, and anchovies are among the best sources of omega-3s, which support heart health, brain function, and mood regulation (What Seafood Is Highest Omega-3s).  

2. Reduces risk of heart disease 

Eating 2 servings of fish per week has been shown to reduce the risk of major cardiovascular disease and total mortality among high-risk individuals with vascular disease (Mohan et al., 2021). Seafood consumption has been found to be inversely related with coronary heart disease (CHD) mortality rates, which may help explain the lower CHD rates observed in Japan (He et al., 2004).  

Eating fatty fish can boost HDL cholesterol, which is considered “good cholesterol”, and lower serum triglycerides, both of which supports heart health (Hagen et al., 2016). Low HDL levels have been strongly associated with an increased risk of cardiovascular disease, certain cancers, diabetes, and depression (Mayo Clinic Staff, 2018).  

3. Better pregnancy and child outcomes 

For expecting mothers, seafood—especially fatty fish, fish eggs, and shellfish—provide nutrients that are vital for pregnancy, including omega 3 fatty acids, choline, iodine, selenium, zinc, iron, copper, vitamin A, vitamin D, and vitamin B12. A nationwide nutrition survey called NHANES found that 95% of childbearing-age women don’t consume enough DHA or EPA, which are omega 3s that are vital for pregnancy (Devarshi et al., 2019). A study on maternal fish consumption and neurodevelopment with nearly 12,000 mother-infant pairs found that consumption of more than 12 oz of fish per week was strongly linked to higher childhood IQ and communication skills (Starling et al., 2015).  

During pregnancy it is recommended to avoid eating fish that are high in mercury, including shark, swordfish, and king mackerel. Fish that are safe to eat during pregnancy include salmon, trout, tilapia, cod, sardines, shrimps, oysters, and catfish. If you are worried about mercury levels in fish, know that selenium, a mineral found in fish, has been shown to have antioxidant properties and decreases the absorption of mercury (Selenium and Mercury Toxicity, n.d.). Due to the benefits of fish intake during pregnancy, it is recommended that women consume 2 servings (1 serving is four ounces) of fish per week (Center for Food Safety and Applied Nutrition, 2019). Try grilled salmon, canned sardines, or shrimp stir-fry to incorporate pregnancy-safe seafood. 

4. Protects your brain 

Regular fish consumption has been associated with a decreased risk of developing Alzheimer’s disease. In one study, researchers studied brain autopsies and found that individuals who included fish as a regular part of their diet had fewer markers of Alzheimer’s disease than those who ate little to no fish (Diet Rich in Fatty Fish Good for Cognitive Function, n.d.). Fish intake has been shown to have protective effects when it comes to memory, cognitive ability, brain volume, and brain structure (Kokubun et al., 2020).  

New to seafood? Start with mild-flavored options such as salmon, shrimp, and tilapia. Find dishes at restaurants that you like and try to recreate them at home. Explore different cooking methods, herbs and spices, and types of fish to find what you and your family enjoy the most. Click here to view dozens of healthy fish recipes for inspiration! 

References: 

Admin, A. P. A. (2020, December 20). Eating Seafood During Pregnancy. American Pregnancy Association. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/eating-seafood-during-pregnancy/ 

Beal, T., & Ortenzi, F. (2022). Priority Micronutrient Density in Foods. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.806566 

Center for Food Safety and Applied Nutrition. (2019). Advice About Eating Fish. U.S. Food and Drug Administration. https://www.fda.gov/food/consumers/advice-about-eating-fish 

Devarshi, P. P., Grant, R. W., Ikonte, C. J., & Hazels Mitmesser, S. (2019). Maternal Omega-3 Nutrition, Placental Transfer and Fetal Brain Development in Gestational Diabetes and Preeclampsia. Nutrients, 11(5), 1107. https://doi.org/10.3390/nu11051107 

‌ 

Diet rich in fatty fish good for cognitive function. (n.d.). Www.uclahealth.org. https://www.uclahealth.org/news/article/diet-rich-in-fatty-fish-good-for-cognitive-function 

‌ 

Hagen, I. V., Helland, A., Bratlie, M., Brokstad, K. A., Rosenlund, G., Sveier, H., Mellgren, G., & Gudbrandsen, O. A. (2016). High intake of fatty fish, but not of lean fish, affects serum concentrations of TAG and HDL-cholesterol in healthy, normal-weight adults: a randomised trial. British Journal of Nutrition, 116(4), 648–657. https://doi.org/10.1017/s0007114516002555 

‌ 

He, K., Song, Y., Daviglus, M. L., Liu, K., Van Horn, L., Dyer, A. R., & Greenland, P. (2004). Accumulated evidence on fish consumption and coronary heart disease mortality: a meta-analysis of cohort studies. Circulation, 109(22), 2705–2711. https://doi.org/10.1161/01.CIR.0000132503.19410.6B 

‌ 

Jayedi, A., & Shab-Bidar, S. (2020). Fish consumption and the risk of chronic disease: an umbrella review of meta-analyses of prospective cohort studies. Advances in Nutrition, 11(5). https://doi.org/10.1093/advances/nmaa029 

Kokubun, K., Nemoto, K., & Yamakawa, Y. (2020). Fish Intake May Affect Brain Structure and Improve Cognitive Ability in Healthy People. Frontiers in Aging Neuroscience, 12. https://doi.org/10.3389/fnagi.2020.00076 

Mayo Clinic Staff. (2018). HDL cholesterol: How to boost your “good” cholesterol. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388 

‌ 

Mohan, D., Mente, A., Dehghan, M., Rangarajan, S., O’Donnell, M., Hu, W., Dagenais, G., Wielgosz, A., Lear, S., Wei, L., Diaz, R., Avezum, A., Lopez-Jaramillo, P., Lanas, F., Swaminathan, S., Kaur, M., Vijayakumar, K., Mohan, V., Gupta, R., & Szuba, A. (2021). Associations of Fish Consumption With Risk of Cardiovascular Disease and Mortality Among Individuals With or Without Vascular Disease From 58 Countries. JAMA Internal Medicine, 181(5), 631. https://doi.org/10.1001/jamainternmed.2021.0036 

Selenium and Mercury Toxicity: The Tale of Fish. (n.d.). Edis.ifas.ufl.edu. https://edis.ifas.ufl.edu/publication/FS437 

‌ 

Starling, P., Charlton, K., McMahon, A., & Lucas, C. (2015). Fish Intake during Pregnancy and Foetal Neurodevelopment—A Systematic Review of the Evidence. Nutrients, 7(3), 2001–2014. https://doi.org/10.3390/nu7032001 

‌ 

What Seafood Is Highest Omega-3s? (2021, June 8). Seafood Nutrition Partnership. https://www.seafoodnutrition.org/seafood-101/nutrition/what-seafood-is-highest-omega-3s/