Protein

Of the three important sources of dietary calories (namely protein, fat and carbohydrate), seafood is an excellent source of protein and contains a certain amount of 'good' fat, depending on the species eaten.

Protein-rich fish and shellfish provides nourishment for you muscles and helps you to fight colds and flu. Eat fish to help ward off the sniffles.

Eating lean whitefish, such as cod and haddock, will keep you at the right weight, boost your immunity and help to convert food into energy.