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.