The Goodness of Fish and Seafood

Why is fish good for me?

Fish is a great source of quality protein, essential omega-3s and key micronutrients; zinc, iodine, and selenium. Fish also contains B vitamins and oily fish are a source of vitamins A and D. Some seafood such as mussels are a good source of iron.

Fat

While the amount of fat varies in different varieties of fish, most fish are low in saturated fat and are a good source of omega-3s. Oily fish such as salmon and sardines are the best sources of omega-3s.

Protein

Fish contains quality protein, including all nine ‘essential’ amino acids. These are the amino acids we need to get from the foods we eat because our bodies can’t make them.

What are the specific benefits of fish?

The nutrients fish contain are important for a range of our body’s processes and functions.

Is one type of fish better for me than another?

Yes and no. Just as one vegetable is not better for you than another – including enough and a variety is what you should aim for. Plenty of many types of fish are great in a healthy diet, but the benefits of oily fish in particular (e.g. salmon and sardine) with their high levels of omega-3s are well recognised.

 

 

Nutrient

Function

Omega-3s

• Heart health

• Other research suggest benefits to brain function and vision too

Protein

• Growth and development in children, building and repairing muscles and other tissues including hair and skin.

Iodine

• Growth and development in children, hormone production, metabolism, brain function and healthy skin.

• Iodine is especially important in pregnancy.

Zinc

• Immunity, brain function, metabolism, hormone production, and vision.

Selenium

• Growth and development in     children, immunity, hormone   production, and healthy hair and nails.

Iron

• Growth and development in children, energy production, immunity, foetal development and brain function