Bulletin #4285, The Nutritional and Health Benefits of Seafood Consumption

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By Gülsün Akdemir Evrendilek, Ph.D., Associate Extension Professor and Seafood Technology and Food Safety Specialist, University of Maine Cooperative Extension.

Reviewed By: Kate Yerxa, MS, RD, Extension Professor, University of Maine Cooperative Extension.

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Introduction

plate of cooked salmon with a side of greens and tomatoes.

Globally, seafood has long been a dietary staple and boasts significant health benefits while also improving nutrition security in many parts of the world. Seafood includes both shellfish and finfish. Diets high in added sugar and low in fruits and vegetables, whole grains, lean proteins, and healthy fats increase the risk of developing certain “lifestyle-related” chronic diseases. These diseases include obesity, type 2 diabetes, hypertension (high blood pressure), and hyperlipidemia (high blood cholesterol).  

Promoting healthier dietary choices, such as increasing seafood consumption, offers a promising approach to addressing these issues. Seafood is a nutrient-rich food and an important part of a healthy diet. Seafood is rich in healthy fats in the form of omega-3 fatty acids, as well as nutrients like protein and vitamins A and D.

Why Include Seafood in Your Diet?

Regular seafood consumption offers numerous health benefits contributing to physical, mental, and emotional well-being. The current Dietary Guidelines for Americans recommend consuming two meals with seafood each week (about 8 ounces of cooked seafood each week for adults). Below are some of the key reasons to make seafood a regular part of your diet.

Heart Health

The omega-3 fatty acids found in seafood, particularly eicosapentaenoic (e-icos-apen-taenoic) acid (EPA) and docosahexaenoic (do-cosa-hexaenoic) acid (DHA), are essential for cardiovascular health. These healthy fats help reduce the risk of cardiovascular (heart) diseases by:

  • lowering blood pressure,
  • reducing inflammation by decreasing swelling in veins and arteries helps keep blood vessels healthy and supports overall heart health.
  • improving cholesterol levels by increasing HDL (beneficial blood cholesterol), and lowering LDL (unhealthy blood cholesterol), and
  • decreasing triglyceride levels.

Brain Development and Cognitive Function

Seafood is rich in omega-3 fatty acids that are vital for brain health throughout every stage of life.

  • During Pregnancy and Early Childhood: DHA supports the development of the fetal brain, nervous system, and retina. Adequate omega-3 intake during pregnancy is associated with higher IQ and better cognitive function in children.
  • For Adults: Omega-3s contribute to improved memory, problem-solving skills, and overall brain function.
  • For Older Adults: Regular seafood consumption is linked to a reduced risk of Alzheimer’s disease, dementia, and other forms of cognitive decline.
  • For Mental Health: Studies suggest that omega-3s can alleviate symptoms of depression, anxiety, and mood disorders by modulating neurotransmitter function and reducing inflammation in the brain.

Key Part in Achieving and Maintaining a Healthy Weight

Seafood is a low-calorie protein source compared to meat and poultry. Many lean fish, like cod, flounder, and sole, have 100 calories or less per 3-ounce cooked serving. Even higher-fat fish, such as mackerel, herring, and salmon, typically contain 200 calories or less per serving. Because seafood provides high-quality protein with fewer calories, it can be a smart choice for people looking to lose weight or maintain a healthy diet.

Pregnancy and Infant Health

Seafood is a key source of nutrients for pregnant women and their developing babies. Omega-3 fatty acids are crucial for brain and eye development of the fetus and during infancy. Choline, found in shellfish like shrimp, supports brain development and prevents neural tube defects in the fetus. Pregnant women should select low-mercury seafood options like salmon, tilapia, cod, and shrimp and avoid shark, swordfish, king mackerel, and tilefish, which may have high mercury levels.

Helps Support Bone Health

Seafood is an excellent source of vitamin D – a key player in growing and maintaining strong bones. In Maine, many people are at risk for vitamin D deficiency due to limited sun exposure in the winter months. Vitamin D improves calcium absorption and helps reduce the risk of fractures and osteoporosis. Vitamin D is a fat-soluble vitamin and is found in fattier fish such as salmon, mackerel, and herring. 85 grams (3 ounces) of cooked wild-caught salmon provides approximately 12–17 μg (480–680 IUs) of vitamin D, which helps most adults meet the daily recommended intake of vitamin D.

Maintains a Healthy Immune System

Seafood is an excellent source of vitamins A and D and the trace minerals zinc and selenium that strengthen the immune system. Shellfish, such as oysters, clams, and shrimp, are particularly rich in immune-boosting minerals.

Choosing and Preparing Seafood

To get the most health benefits from seafood, choose options like fresh, frozen, or canned fish and shellfish without added salt, unhealthy fats, or preservatives. Cook your seafood in healthy ways like grilling, steaming, or baking to keep its nutrients and reduce added fat. Eat a variety of seafood to limit your exposure to mercury by choosing the following options: Atlantic salmon, shellfish, flounder, haddock, cod, hake, canned “light” tuna, and canned “white” tuna.

These practices help enhance the nutritional value of seafood while minimizing potential health risks associated with unhealthy cooking methods and additives.

Tips for Incorporating Seafood into Your Diet

  • Get Creative with Recipes: Explore diverse ways to enjoy seafood by adding it to salads, soups, stir-fries, and casseroles. These dishes offer tasty, nutrient-dense meals while introducing variety into your diet. You may find creative recipes as part of the University of Maine Cooperative Extension’s Mainely Dish recipes.
  • Smart Snacking: Keep canned tuna, salmon, or sardines readily available for quick, protein-packed snacks. These convenient options are perfect for a healthy, on-the-go choice.
  • Family-Friendly Choices: Introduce seafood to children by starting with mild-tasting options such as cod or haddock. These fish are not only delicious but also provide essential nutrients for growing bodies.

Using these tips, you can add more seafood to your diet, which can provide significant nutritional benefits. Incorporating a variety of seafood enhances overall health and reduces the risk of numerous diseases. Whether it’s grilled salmon, baked cod, or shrimp stir-fry, seafood is a delicious and nutritious way to invest in your well-being.

References

  1. Calder, P.C., 2017. Omega-3 fatty acids and inflammatory processes. Biochemical Society Transactions, Nutrients, 2(3), pp.355-374. doi.org/10.3390/nu2030355
  2. Hosomi, R., Yoshida, M. and Fukunaga, K., 2012. Seafood consumption and components for health. Global Journal of Health Science, 4(3), pp.72–86. https://doi.org/10.5539/gjhs.v4n3p72
  3. Kris-Etherton, P.M., Harris, W.S. and Appel, L.J., 2003. Omega-3 fatty acids and cardiovascular disease: new recommendations from the American Heart Association. Arteriosclerosis, Thrombosis, and Vascular Biology, 23(2), pp.151-152. doi.org/10.1161/01.atv.0000057393.97337.ae
  4. Liu, C. and Ralston, N.V., 2021. Seafood and health: What you need to know?. In Advances in Food and Nutrition Research, Vol. 97, pp.275-318. Academic Press. https://doi.org/10.1016/bs.afnr.2021.04.001
  5. Lund, E.K., 2013. Health benefits of seafood; is it just the fatty acids? Food Chemistry, 140(3), pp.413-420. doi.org/10.1016/j.foodchem.2013.01.034
  6. Mozaffarian, D. and Rimm, E.B., 2006. Fish intake, contaminants, and human health. JAMA, 296(15), pp.1885-1899. https://doi.org/10.1001/jama.296.15.1885
  7. National Institutes of Health (NIH), 2022. Dietary sources of vitamin D. Available at: ods.od.nih.gov/factsheets/vitamind-HealthProfessional/ [Accessed 5 Feb. 2025].
  8. Seafood Health Facts, 2025. Seafood nutrition overview. Available at: seafoodhealthfacts.org/nutrition/seafood-nutrition-overview/ [Accessed 5 Feb. 2025].
  9. World Health Organization (WHO), 2021. Healthy diet guidelines. Available at: who.int/news-room/fact-sheets/detail/healthy-diet [Accessed 5 Feb. 2025].

Information in this publication is provided purely for educational purposes. No responsibility is assumed for any problems associated with the use of products or services mentioned. No endorsement of products or companies is intended, nor is criticism of unnamed products or companies implied.

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