Seafood, including fish and shellfish, is an excellent source of protein, omega-3 fatty acids, vitamins A and B, selenium, and zinc. It is also low in fat and cholesterol.

Eating two to three servings of seafood a week helps promote heart health and lower blood pressure. It also improves eye and brain function.


Seafood is a good source of protein and provides essential nutrients like vitamin D, Vitamin B12, iron, and zinc. Most experts recommend consuming 8 ounces of seafood a week. At Samuels, we make it easy to add seafood to your diet with various grilled, baked, smoked, and canned fish, as well as frozen seafood favorites like shrimp scampi or salmon filets.

One of the most significant benefits of seafood in San Francisco is that it’s a great source of omega-3 fatty acids, which help reduce your risk of heart attacks and strokes. Omega-3 fats also improve brain function and can even prevent memory loss as you age.

Another essential nutrient in seafood is Vitamin A, which helps keep your eyes healthy. It also contributes to your immune system and cell growth. If you don’t get enough Vitamin A from food, your body can’t produce it, so it’s essential to include seafood.

You can incorporate fish and other seafood into your meal plan by topping a salad or grain bowl with tuna or salmon, adding salmon fillets to a sandwich instead of deli meat, or making grilled salmon and rice for dinner. Canned salmon and tuna also make a quick, nutritious snack for kids and adults. Sea vegetables such as seaweed and algae are also good sources of protein and nutrients.

Omega-3 Fatty Acids

Seafood, particularly fatty fish like salmon (fresh and canned), tuna, herring, trout, mackerel, and sardines, is an excellent source of omega-3 fatty acids. These fatty acids are crucial for reducing inflammation and blood pressure. They also improve brain function and eye health. The recommended omega-3 fatty acids are between two and four servings per week.

Another reason to make seafood a regular part of your diet is that it provides a variety of vitamins and minerals, including vitamin A, zinc, iodine, and potassium. It is also an excellent source of vitamin B, which helps your immune system fight off infections.

Eating seafood twice a week is crucial because it contains many nutrients your body needs to stay healthy. The Dietary Guidelines recommend it for Americans. Make fish a staple at dinnertime by keeping various frozen, canned, and fresh options on hand. Whether you enjoy a quick meal of canned tuna on a salad, grilled salmon for dinner, or a fish taco with shellfish for lunch, your family will love all the flavor and nutrients that seafood offers. Various seafood is also a good choice for babies and children as long as the proper precautions are taken when cooking.

Vitamins & Minerals

Seafood is rich in protein, but it also has a variety of vitamins and minerals. For example, seafood is a good source of vitamin D, vitamin B12, calcium, iron and zinc. Iron helps blood carry oxygen throughout your body, while zinc promotes immune system function and cell growth. Seafood also provides essential minerals, such as potassium, phosphorus, and magnesium.

Depending on the type of fish you eat, it can also contain essential trace nutrients such as iodine, selenium, and vitamin B2. Iodine is critical to your thyroid hormones, while selenium protects your cells from free radical damage. Vitamin B2 is essential for cellular metabolism and helps produce energy for your body.

The most common nutrient found in seafood is omega-3 fatty acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Regular consumption of these fatty acids can lower your cholesterol levels and reduce the risk of heart attack and stroke. They can even improve your mental health and ward off depression since omega-3s encourage the production and absorption of serotonin.

You can find omega-3s in fatty fish, such as salmon, tuna, herring, trout, and mackerel. You can also get them from oily fish, such as sardines and pilchards, and white fish, including cod, haddock, plaice, flounder, dab, and red mullet. In addition, you can get omega-3s from shellfish such as prawns, scallops, and squid.

Low in Calories

If you want to improve your diet this year, incorporating seafood into your meals is a great way to add protein, vitamins, and omega-3 fatty acids. Eating more fish can help you maintain a healthy weight, lower your risk of heart disease, and even reduce symptoms of depression.

Depending on the type of seafood you choose, it can also provide essential nutrients such as vitamin D, B12, iron, zinc, and selenium. These are all important for your overall health and immune system.

Incorporating nutrient-dense seafood like tuna, salmon, mackerel, and shrimp into your daily meal plan can give you the protein, omega-3 fatty acids, and vitamins and minerals you need to maintain optimal health and feel your best. Current dietary guidelines suggest that most Americans eat two servings of seafood (about 8 ounces) weekly.

Seafood is generally low in fat compared to other meat and dairy proteins. It is also a good source of vitamin B, and many seafood recipes contain other essential nutrients like potassium, iodine, zinc, and magnesium. Eating more seafood can also have an environmental benefit by reducing greenhouse gas emissions and lowering the demand for terrestrial animal proteins that contribute to climate change. Be sure to purchase sustainable seafood when shopping or dining out.