Eating seafood has been linked to a number of health advantages and is a staple of many people’s diets all around the world.

Seafood refers to several types of animals, including:

  • fish

  • crustaceans, like lobster and shrimp

  • mollusks, like clams and oysters

  • echinoderms, like sea urchins

This article discusses the seafood’s proven health advantages as well as some of its possible drawbacks.

Evidence-based health benefits of seafood

There is no question that seafood can improve health.  Years of scientific study have demonstrated that eating lot of seafood may assist you avoid developing number of diseases.

Additionally, seafood has lot of nutrients that are typically lacking in the diets of many people.

According to research, the following are some of the most impressive health advantages of consuming seafood.

Highly nutritious


A concentrated source of several necessary nutrients, seafood is. Salmon, clams, and shrimp are just a few examples of the fish and shellfish that are particularly high in protein as well as vitamins and minerals including vitamin B12, selenium, and zinc.

For example, a 3-ounce (85-gram) serving of cooked clams provides:

  • over 3,500% of the Daily Value (DV) for vitamin B12

  • 99% of the DV for selenium

  • 21% of the DV for zinc

  • 13% of the DV for iron

A half fillet (154-gram) serving of wild-caught salmon delivers:

  • 196% of the DV for vitamin B12

  • 131% of the DV for selenium

  • 85% of the DV for vitamin B6

  • 21% of the DV for potassium

According to studies, many people don’t consume enough of important nutrients found in seafood, such as the B vitamins (B12 and B6), selenium, iron, and zinc.

This is concerning since vitamin deficiencies and insufficiencies may have a detrimental impact on both physical and mental health and raise the risk of contracting illnesses including anemia, depression, and other disorders. Consuming seafood could therefore fill in frequent nutritional gaps, especially for those whose diets are deficient in nutrients and who are more prone to have insufficient intakes or low blood levels of the nutrients found in seafood.

People who are pregnant, breastfeeding, elderly persons, and young women may be especially at risk for having reduced levels.

Seafood Can Help You Lose Weight, Unless You’re Making These 4 Mistakes

Mistake 1: Not Eating Enough of It

According to the Harvard T.H. Chan School of Public Health, nearly half of Americans claim to rarely or never eat fish, with a third opting for seafood just once a week. However, there is no justification for avoiding seafood when attempting to reach a lower weight. It’s actually among your greatest menu choices. Regular fish consumption has been demonstrated to improve thyroid function, body weight, and lower the risk of metabolic syndrome.

The U.S. Department of Agriculture estimates that a 3-ounce serving of cooked shrimp contains 84 calories and 20 grams of protein (USDA). That has almost the same amount of protein as a roasted rotisserie chicken breast.

Mistake 2: Slathering It in Butter

From a flavor perspective, butter might be the answer. However, covering your seafood in the golden sludge will significantly raise the calorie content of your dish, which might prevent you from losing weight. As an example? While scallops only have 80 calories per 4 ounces, Largeman-Roth notes that frying them with 2 tablespoons of butter will result in an additional 200 calories and 14 grams of saturated fat.

Mistake 3: Frying It

According to Largeman-Roth, that crunchy, crisp coating significantly raises the calorie cost of your meal. (Along with a ton of sodium that has been added; this might make you feel bloated and puffy.) For instance: Unbreaded, a 4-ounce fillet of cod has just 90 calories per serving, but battered cod adds at least 200 calories and 300–400 milligrams of sodium, according to the author.


Mistake 4: Being Afraid of Fatty Fish

Do you believe that when trying to lose weight, you should avoid foods high in omega-3s like salmon, tuna, mackerel, or herring? Be sure to reconsider.

According to Largeman-Roth, fatty fish nevertheless have a place in your diet despite having about 100 more calories per serving than their slimmer counterparts. A review published in Nutrition Research Reviews in June 2019 suggests that certain research suggests the omega-3 fatty acids present in fatty fish may actually aid in weight loss. Furthermore, according to Largeman-Roth, “fatty fish’s fat offers protection for our hearts and brains.”

Seafood is very nutrient-dense, which is why eating a lot of it has been associated with several advantages. For instance, it might promote heart health and guard against cognitive aging.

While seafood can be a healthy addition to your diet, it’s crucial to choose responsibly fished or farmed seafood, stay away from fish that contain high levels of mercury, and try to avoid eating too much fried seafood.