Health Benefits

Seafood is incredibly good for you.

Eating seafood twice a week contributes to a healthier diet and can play an important role in improving the health of people of all ages. Health officials, such as the Health Canada, recommend eating seafood twice a week as part of a healthy diet.

Farmed and wild fish offer the same health benefits, so either is an excellent food choice.Farmed seafood has the additional benefit of being available fresh, year-round.

Nutrients in Seafood

IRON

Shellfish are a rich source of iron – which is essential for proper functioning of red blood cells.


NIACIN

Helps the body to metabolize carbohydrates, proteins and fats and helps normal growth and development


VITAMIN B6

Helps the body to metabolize carbohydrates, proteins and fats and helps in tissue formation


VITAMIN D

Vitamin D in oily fish like salmon is essential for good bone mineralization.


ZINC

Helps in connective tissue formation; helps to maintain healthy skin; helps the body to metabolize carbohydrates, proteins and fats. Zinc is a proven immunity booster and may therefore help prevent colds and flu.


VITAMIN B12

Helps the body to metabolize carbohydrates, fats and proteins and to form red blood cells.


Omega-3 Fatty Acids

Oily fish - such as salmon and trout - are one of the best sources of DHA and EPA Omega-3 fatty acids.

Omega-3 fatty acids are polyunsaturated fatty acids that are essential nutrients for health. Humans need omega-3 fatty acids for numerous normal body functions, such as controlling blood clotting and building cell membranes in the brain. Since the human body cannot make omega-3 fats, we must get them through food.

Omega-3 fatty acids are also associated with many health benefits, including protection against heart disease and possibly stroke. New studies are identifying potential benefits for a wide range of conditions including cancer, inflammatory bowel disease, and other autoimmune diseases such as lupus and rheumatoid arthritis.


Health Benefits of Omega-3 Fatty Acids

  • Reduced risk of stroke and heart attack
  • Beneficial in the management of rheumatoid arthritis and other autoimmune diseases
  • An important nutrition component for unborn and breast-fed babies
  • Reduced depression


FOOD DHA+EPA (MG)
Atlantic salmon (6oz. cooked) 3,650
Wild salmon (6oz. cooked) 3,000
Sardines in vegetable oil, drained (6oz.) 1,680
Blue Mussels (3oz. cooked) 736
Fish sticks (6) 680
Shrimp (6oz.) 540
Omega-3 eggs (1) 150
Chicken (6oz. cooked) 100
DHA Omega-3 yogurt (6oz.) 30
Beef (6oz. cooked) 0


Sources: Center for Science in the Public Interest (cspinet.org); NAH Newsletter (published by the Center for Science in the Public Interest); NutritionData (www.nutritiondata.com)

ATLANTIC SALMON

NUTRITIONAL INFORMATION

Energy

142 kCal

Protein

19.8 g

Lipids (fat)

6.3 g

Cholesterol

55 mg

Sodium

44 mg

Omega-3

1.7 g


(per 100 g raw product)

MUSSELS

NUTRITIONAL INFORMATION

Energy

82 kCal

Protein

11.9 g

Lipids(fat)

2.2 g

Cholesterol

28 mg

Sodium

286 mg

Omega-3

0.4 g


(per 100 g raw product)

STEELEHEAD TROUT

NUTRITIONAL INFORMATION

Energy 134 kCal
Protein 19.7 g
Lipids (fat) 6 g
Cholesterol 56 mg
Sodium 22 mg
Omega-3 0.7 g


(per 100 g raw product)

ATLANTIC COD

NUTRITIONAL INFORMATION

Energy 82 kCal
Protein 17.8 g
Lipids (fat) 0.7 g
Cholesterol 43 mg
Sodium 54 mg
Omega-3 0.18 mg


(per 100 g raw product)