Why It Pays To Include Seafood In Your Diet

Why It Pays To Include Seafood In Your Diet

Not long ago I watched a documentary about all the different varieties of fish that are caught in the British seas, the sad thing was, most of that fish will never be available for sale here in the UK. Apparently there is no market for it, British people prefer cod, haddock, etc. So most of the fish is shipped to countries like Spain.

But that’s not to say you can’t get a variety of different fish to include in your diet, if you’re willing to venture a little further than your nearest supermarket. But why should you go that extra mile to seek out a variety of different seafood, especially when we know how expensive it can be.

Well, how about lowering your chances of a heart attack by half. That’s right, seafood is so full of nutrients, and if you take your health very seriously? It will be worth you travelling the extra distance and spending those extra few pennies. Oh, and not forgetting how good seafood taste too.

To learn more about the benefits of seafood, the Mail Online has just released this very insightful article…

Seafood Is So Full Of Nutrients That It Could Cut Your Risk Of Heart Attack In Half

If you include one portion of seafood in your weekly diet, you may halve the chances of suffering a heart attack.

Prawns, crabs, squid and octopus are just as packed with vitamins, minerals and fish oils as fish like salmon or cod.

They all contain Omega-3 – a key fatty acid known to help with heart health.

Although seafood contains cholesterol, it’s actually foods high in saturated fats – the type found in cheese, red meat and fast food – that increase levels of bad cholesterol in the body.

So seafood is unlikely to have a major impact on your blood cholesterol levels.

The NHS advises against eating raw shellfish and raw seafood during pregnancy.

Try to eat fresh seafood, as frozen products may contain more sodium – and we already consume twice as much as the recommended 6g a day.

Here, Alice Smellie and nutritional therapist Jackie Lynch of the website well-well-well.co.uk explain what is in our favourite seafood.

Smoked salmon and gravadlax

What’s in them? Very high levels of Omega three. A recent study has shown that marine Omega-3 can help protect the eyesight of those suffering from age-related macular degeneration – which causes blurred and fuzzy vision.

Expert says: If possible, check the salt content of your smoked salmon – different brands will use different techniques.

Salt content goes from 3g upwards – shop around if you have blood pressure concerns. Be aware that gravadlax is cured in salt which makes it extra high.

What’s a portion? Four slices (around 85g) will contain about twenty per cent of your daily sodium.

When to avoid: It’s all about balance, but treat with caution if you have high blood pressure.


What’s in it? This ten-legged crustacean is high in protein and Omega-3. Has trace elements of selenium and chromium as well as calcium, copper and excellent levels of zinc.

Expert says: The high Omega-3 is really the best thing about crab.

This fatty acid has anti-inflammatory properties so may be good for those with such conditions as arthritis, It also reduces blood pressure. Selenium is a powerful antioxidant and trace mineral.

It is found in all shellfish. Most crustaceans are high in cholesterol – bear in mind it’s necessary in order to produce sex hormones and to process Vitamin D in the body. Small amounts are beneficial. Crab is low in calories – only 128 calories in 100g and saturated fat – which makes it good for the heart.

What’s a portion? Protein should constitute a quarter of your meal portion. Restaurant portions – which tend to come in a little pot – are spot on. Eat alongside wholemeal bread and salad for a perfect balance.

When to avoid: Only have as a occasional treat if you know you suffer from high cholesterol.


What’s in it? A good source of protein. Also contains Omega-3, copper, zinc, B vitamins and iodine.

Expert says: Some foods contain copper and it is vital for the absorption, storage and metabolism of iron and the formation of red blood cells.

The high levels of B2 may help ease migraines and phosphorus helps calcium build bones and teeth.

Squid is a great option as a starter – especially if you’re choosing it over deep-fried camembert. But avoid fried or battered versions.

Squid is only around 70 calories per 100g, but add batter and you’re almost tripling the calorie count and adding transfats. These are very bad for you and believed to increase the risk of some cancers.

What’s a portion? A fist sized amount of squid.

When to avoid: Avoid squid if you’re sensitive to seafood, and ensure it’s fresh – ask at the fish counter or in the restaurant.

Go here to get a good understanding about even more seafood

So as you can see from reading this, there are many health benefits from eating seafood. But as you can see, it’s all about how you cook your seafood too, don’t think you can just ran off to you’re nearest fish and chip shop, order cod in batter and a bag of chips and get the same benefits.

If you love seafood and already try to include it at least once a week into your diet, great! If not I hope this article has inspired you to do so, I know it can be hard sometimes to get hold of seafood, and I know most times it can come with a hefty price tag. But as the saying goes “nothing good comes without a cost” and seafood is no exception.

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