Seafood for Health: 10 Ways Incorporating More Fish and Seafood into Your Diet Can Improve Your Health

Written By Aaron Norton

As one of Belfast’s premier seafood restaurants, we here at Fish City are thrilled to be participating in Seafish’s Seafood for Life, a campaign to promote our seafood industry in an uplifting and positive way, from celebrating the opportunities it provides for our local communities to the health-boosting, life-enhancing benefits of eating fish and seafood.

Fish and seafood have long been celebrated as nutritional powerhouses, offering a rich source of essential nutrients that support overall health and well-being. Health is one of our four core values - in addition to quality, sustainability, and education - and we encourage our visitors and communities to enjoy the health benefits of fish and seafood as part of a healthy diet and lifestyle.

The NHS recommends consuming at least two portions of fish per week, with one of these being an oily fish like salmon, trout, herring, or sardines. These oily fish are particularly valued for their high content of long-chain omega-3 fatty acids, which play a vital role in maintaining heart health. However, beyond heart health, the benefits of incorporating fish and seafood into your diet extend to various aspects of physical and mental well-being. Below, we explore ten compelling reasons to add more fish and seafood to your meals and provide insights into how to make sustainable and responsible seafood choices.

1. Boosts Heart Health

Oily fish such as rainbow trout, herring and mackerel are rich in omega-3 fatty acids, which have been shown to lower triglyceride levels, reduce blood pressure, and decrease the risk of heart disease. These “healthy fats” also help prevent the formation of blood clots, improving circulation and overall cardiovascular health.

The NHS highlights the importance of including at least one portion of oily fish per week as part of a balanced diet to support heart health. It is important to note however that girls, women planning to have children, pregnant and breastfeeding women are advised to limit their intake of oily fish to one portion per week as oily fish can have greater potential exposure to mercury.

In addition to Omega-3, nutrients needed to maintain good heart health include Vitamin B1 (Thiamine), Vitamin B12, and Potassium. Vitamin B1 contributes to the normal function of the heart, with coley, plaice, sea bass, and swordfish being great sources for this essential micronutrient. Vitamin 12 contributes to normal red blood cell formation and is found in crab, scallops, mackerel and haddock. Lastly, potassium - found in haddock, cod, monkfish, and salmon - contributes to the maintenance of normal blood pressure.

2. Supports Brain Function and Cognitive Health

Omega-3 fatty acids found in seafood also benefit the brain, particularly in areas of memory, focus, and cognitive development. Studies suggest that regular consumption of fish is associated with a reduced risk of cognitive decline, Alzheimer’s disease, and other neurodegenerative disorders.

Other nutrients crucial to brain health include iron, iodine, and Vitamin B3 (Niacin). Both iron and iodine contribute to normal cognitive function. Oysters and mussels are naturally high in iron, whilst iodine is found in plaice, whiting, cod, and coley. Found in haddock, sardines, scallops, and salmon, Vitamin B3 contributes to normal psychological function.

3. Promotes Stronger Bones and Joint Health

Fish like sardines and salmon, which are rich in calcium and Vitamin D, contribute to stronger bones and reduce the risk of osteoporosis. The anti-inflammatory properties of omega-3s also help alleviate symptoms of rheumatoid arthritis by reducing joint pain and stiffness. Vitamin D, which contributes to the maintenance of normal bones and teeth, is found in numerous species of fish and shellfish including: herring, mackerel, rainbow trout, sardines, oysters, and tuna. Zinc and phosphorus also contribute to bone health, with oysters and crab being naturally high in zinc, and phosphorus found in many types of fish including monkfish, swordfish, and megrim.

4. Enhances Eye Health

Eating seafood, especially oily fish, can improve vision and eye health. Omega-3s have been linked to a lower risk of macular degeneration and dry eye syndrome. In addition, fish is a good source of vitamin A, which is vital for maintaining healthy vision.

5. Improves Skin Health

Fish and seafood provide essential nutrients that nourish the skin, including omega-3s, zinc, and selenium. These nutrients help maintain skin elasticity, reduce inflammation, and protect against sun damage. A diet rich in fish can leave your skin looking healthier and more radiant.

6. Reduces Inflammation

Chronic inflammation is linked to a variety of health issues, including heart disease, diabetes, and autoimmune disorders. Omega-3 fatty acids found in fish have potent anti-inflammatory properties, making seafood an excellent choice for managing inflammation and promoting overall health.

7. Supports Mental Health

Emerging research has shown a connection between fish consumption and improved mental health. Omega-3s can help regulate mood and are associated with a lower risk of depression and anxiety. Regularly eating fish may also enhance the effectiveness of antidepressant medications.

8. Provides High-Quality Protein

Fish and seafood are excellent sources of high-quality protein, which is essential for muscle repair, growth, and overall bodily functions. Unlike some other protein sources, fish is low in saturated fats, making it a heart-healthy option for meeting your daily protein needs. Excellent sources of protein include tuna, salmon, and sardines, which all contain over 25g of protein per 100g serving.

9. Aids Weight Management

Seafood is often low in calories and high in nutrients, making it an ideal choice for weight management. The high protein content promotes satiety, helping you feel fuller for longer and reducing overall calorie intake.

10. Contributes to a Balanced Diet

Including fish and seafood in your diet diversifies your nutrient intake. Different types of fish offer unique health benefits, so consuming a variety ensures you’re getting a wide range of essential vitamins and minerals.

Making Sustainable Seafood Choices

While the health benefits of fish and seafood are undeniable, it’s equally important to consider the environmental impact of your dietary choices. Overfishing and unsustainable fishing practices can deplete fish stocks and harm marine ecosystems. Here’s how you can make responsible seafood choices:

1. Look for Certification

Opt for wild-caught seafood certified by the Marine Stewardship Council (MSC). This certification ensures that the fish was caught using sustainable practices that minimise environmental impact, ensure effective fisheries management, and allow stocks to replenish and remain sustainable for the future.

2. Use the Good Fish Guide

The Marine Conservation Society's Good Fish Guide is an excellent tool for identifying sustainable seafood options. Regularly updated to reflect the latest scientific assessments of each species’ sustainability status, the Good Fish Guide helps you make informed choices that prioritise the health of our oceans.

3. Diversify Your Choices

Did you know that 80 percent of all seafood consumed in the UK is comprised of only five species? The ‘Big Five’ are cod, haddock, salmon, prawns and tuna. Consuming a wider variety of seafood, however, helps prevent overfishing of specific species. Try incorporating lesser-known fish into your meals, such as pollock or coley, to reduce pressure on more popular stocks.

4. Support Responsible Aquaculture

Farmed fish can be a sustainable option when raised responsibly. Look for the green Aquaculture Stewardship Council eco-label, or check out information from organizations such as Seafish, which also provide guidance on sustainable aquaculture practices.

5. Avoid Waste

Reducing seafood waste is another way to support sustainability. Plan your meals carefully, store seafood properly, and use leftovers creatively to minimise food waste.

Tips for Incorporating More Fish and Seafood into Your Diet

If you’re looking to increase your seafood intake, here are some practical ideas:

Start with Familiar Options

  • If you’re new to seafood, begin with mild-tasting fish like cod or haddock, which are versatile and easy to prepare. Our award-winning fish and chips, for instance, were developed specifically with health and nutrition in mind, and we were recognised in 2018 with the Catey Award for Health & Nutrition. When comparing fast food favourites, fish and chips proves to be one of the healthier choices, with the Fish City small fish and chip portion meal tested by Beechwood Laboratories to be 579 calories. A portion of our cod or haddock provides essential Vitamins C, B6 and B12, Omega-3 fatty acid, some iron, zinc and calcium, as well as iodine.

Experiment with Recipes

  • Try grilling, baking, or steaming fish to explore different flavours and textures. Add seafood to salads, pastas, or stir-fry for variety.

Use Seafood as a Snack

  • Canned fish like tuna or mackerel makes for a convenient and nutritious snack. Pair it with whole-grain crackers or veggies for a quick bite.

Incorporate Shellfish

  • Shellfish like prawns, mussels, and scallops are delicious and nutrient-dense. Add them to soups, stews, or paella for a flavourful twist.

Go for Sushi or Sashimi

  • Fresh, raw seafood can be a delightful way to enjoy fish. Ensure that you choose high-quality, responsibly or sustainably sourced options, such as those that have the blue MSC or green ASC eco-label.

Balancing Health and Responsibility

By incorporating more fish and seafood into your diet, you’re not only enhancing your health but also taking steps to support the health of our planet. The NHS recommendation to eat two portions of fish per week, with one being oily, provides a practical guideline for reaping the nutritional benefits of seafood.

Making sustainable choices, such as opting for MSC-certified sustainable seafood and using resources like the Good Fish Guide, ensures that you’re contributing to the preservation of marine ecosystems while enjoying the numerous health benefits of seafood. By diversifying your seafood choices and avoiding overfished species, you’re supporting the long-term availability of this vital food source, the industries and coastal communities built around them, and the health of the ocean ecosystems which provide these foods in the first place.

Incorporating fish and seafood into your diet doesn’t have to be complicated. With a little planning and a focus on sustainability, you can enjoy delicious meals that promote your health and protect the oceans for future generations.

For more detailed information on NHS recommendations regarding the consumption of fish and shellfish, visit their webpage at the link below:

And to learn more about Seafish’s Seafood for Life campaign, collated health and nutritional information on seafood, and how to get involved, visit their webpage at the link below:

Nutritional and health claims are referenced from the Bord Iascaigh Mhara Seafood Nutrition Handbook in accordance with Regulation (EC) 1924/2006, with Reference Intake (RI) health and nutrition claims adhering to required criteria and conditions of use regarding protein, vitamins and minerals, and Omega-3 information. Reference Intake (RI) is per 100g: baked (e.g. cod, megrim, rainbow trout, farmed Atlantic salmon, sea bass, tuna), steamed (e.g. coley, plaice, scallops, whiting), cooked (e.g. crab, mussels), grilled (e.g. haddock, hake, herring, king prawns, lemon sole, mackerel, monkfish, sardines, swordfish), boiled (e.g. langoustines), or raw (e.g. oysters).
References
Aaron Norton
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