Protein is used to build and repair muscles and bones and to make hormones and enzymes. It can also be used as an energy source.
Omega-3 fatty acids, also known as DHA and EPA. These healthy fats are essential because your body cannot make them on its own. They have protective and beneficial effects and are found naturally in seafood. Find which seafood has the most omega-3s.
Vitamin D helps with the absorption of calcium. Few foods contain vitamin D, but it can be found in fatty fish such as trout, salmon, tuna, and mackerel.
Vitamin B12 helps with cell metabolism, nerve function, and the production of DNA.
Iron helps maintain healthy blood and is needed for growth and development.
Selenium protects cells from damage.
Zinc helps the immune system fight off infection. During pregnancy, infancy, and childhood, zinc is needed for proper growth and development.
Iodine is an essential mineral that is not made by the body, so it must be obtained by food or supplements. It supports a healthy metabolism, which controls everything from appetite to your immune system.
The USDA Dietary Guidelines for Americans recommends at least 8 ounces of seafood (less for children) per week based on a 2000-calorie diet. When pregnant or breastfeeding, women can benefit from 8-12oz per week of a variety of seafood choices that are low in mercury. In order to get the most benefit, consume a variety of different forms and species. This will help you meet your goal of at least two servings a week and give you a range of key nutrients.
The American Heart Association recommends consuming seafood, including at least two servings of oily fish per week to get the benefit of the essential fatty acids, protein, minerals, and fat-soluble vitamins. These nutrients are beneficial in the prevention of heart attacks and cardiovascular disease.
The good news is that heart disease is 80-90% preventable with proper diet, exercise, and lifestyle modifications.1
Fish and seafood offer high-quality protein that is low in calories. Fat content varies by type or species of fish and seafood. The higher fat options deliver heart-healthy fat and should be included. It is best to eat a variety of seafood to reap the benefits of the vitamins and minerals as well. Learn More
Choose non-fried fish or shellfish at least twice a week.
The American Heart Association recommends consuming seafood, including at least two servings of oily fish per week to get the benefit of the essential fatty acids, protein, minerals, and fat-soluble vitamins. These nutrients are beneficial in the prevention of heart attacks and cardiovascular disease.
The good news is that heart disease is 80-90% preventable with proper diet, exercise, and lifestyle modifications.1
Fish and seafood offer high-quality protein that is low in calories. Fat content varies by type or species of fish and seafood. The higher fat options deliver heart-healthy fat and should be included. It is best to eat a variety of seafood to reap the benefits of the vitamins and minerals as well. Learn More
Choose non-fried fish or shellfish at least twice a week.
It's easy to add more seafood to your diet with our quick and simple seafood recipes!
* The Seafood Nutrition Partnership marks are registered service marks owned by SNP.
1 McGill HC, et al. Preventing Heart Disease in the 21st Century. Circulation, 2008;117:1216–1227.
2 Advice About Eating Fish for Those Who Might Become or are Pregnant or Breastfeeding and Children ages 1-11. Retrieved Jul 2, 2022, from http://www.fda.gov/food/consumers/advice-about-eating-fish.
3 Zinc Fact Sheet for Health Professionals. Retrieved Jul 2, 2022, from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
4 Hamazaki K, et al. Dietary intake of sh and n-3 polyunsaturated fatty acids and risks of perinatal depression: The Japan Environment and Children’s Study (JECS). J Psychiatr Res, 2018;98:9-16.
5 Kuratko CN, et al. The relationship of docosahexaenoic acid (DHA) with learning and behavior in healthy children: a review. Nutrients. 2013;5(7):2777–2810.
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10 Hibbeln JR. Fish consumption and major depression. Lancet, 1998;351:1213.
11 Sánchez-Villegas A, et al. Seafood Consumption, Omega-3 Fatty Acids Intake, and Life-
12 Freeman MP, et al. Omega-3 fatty acids: Evidence basis for treatment and future research in psychiatry. J Clin Psychiatry, 2006;67:1954-1967.
13 Thesing CS, et al. Omega-3 and omega-6 fatty acid levels in depressive and anxiety disorders. Psychoneuroendocrin, 2018;87:53-62.
14 Swardfager W, et al. Zinc in depression: A meta-analysis. Biol Psychiatry, 2013;74(12):872-878.
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16 Jacka FN, et al. Association between magnesium intake and depression and anxiety in community-dwelling adults: The Hordaland Health Study. Aust N Z J Psychiatry, 2009;43(1):45-52.
17 Wilkins, CH, et al. Vitamin D de ciency is associated with low mood and worse cognitive performance in older adults. Am J Geriatr Psychiatry, 2006;14(12):1032-1040.
18 Polak MA, et al. Serum 25-hydroxyvitamin D concentrations and depressive symptoms among young adult men and women. Nutrients, 1914;6(11):4720-4730.
19 Gertsik, L, et al. Omega-3 fatty acid augmentation of citalopram treatment for patients with major depressive disorder. J Clin Psychopharmacol, 2012;32(1):61-64.
20 Ramsden, CE, et al. Targeted alteration of dietary n-3 and n-6 fatty acids for the treatment of chronic headaches: A randomized trial. Pain, 2013;154(11):2441-2451.
21 Moza arian D, et al. Plasma phospholipid long-chain omega-3 fatty acids and total and cause-specific mortality in older adults: A cohort study. Ann Intern Med 2013;158(7):515-525.
22 Burkhart SJ, Pelly FE. Dietary Intake of Athletes Seeking Nutrition Advice at a Major International Competition. Nutrients 2016;8(10). E638.
23 Volpe SL. Magnesium and the Athlete. Curr Sports Med Rep 2015;14(4):279-283.
24 Ochi E, Tsuchiya Y. Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) in Muscle Damage and Function. Nutrients 2018;10(5).pii:E552.
25 Sikora-Klak J, et al. The Effect of Abnormal Vitamin D Levels in Athletes. Perm J 2018;22:17-216.
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