Vitamins and minerals

Apart from macronutrients like protein, seafood is a good source of particular vitamins and minerals which have important functions within the body.

Oil-rich fish is a rich source of fat-soluble vitamins A and D, which are important in growth and development in children. Vitamin D is made by our bodies in response to sunlight but long dark winter months and a lack of sunshine at other times of the year may put some people at risk from Vitamin D deficiency. Some groups of people, such as children, elderly, women from some ethnic groups, are especially at risk from low levels of vitamin D and would benefit from a regular intake of oil-rich fish.

White fish is a good all-round source of B vitamins. As would be expected from water-living creatures, seafood is an excellent source of minerals such as potassium, zinc and iodine. The reputation for being a brain food may be, in part, due to the high iodine content of many species. Iodine is vital in the development of the brain and nervous system in babies and children.

Oysters, prawns and fish products containing small edible bones e.g. tinned sardines or salmon are a good source of calcium, particularly for people who choose not to consumer dairy products.

Essential nutrients
Seafood is high in minerals such as iodine and selenium, which keep the body running smoothly. Iodine is essential for the thyroid gland, which controls growth and metabolism, while selenium is used to make enzymes that protect cell walls from cancer-causing free radicals, and helps prevent DNA damage caused by radiation and some chemicals.

Seafood is an excellent source of vitamin A, which is needed for healthy skin and eyes, and vitamin D, which is needed to help the body absorb calcium strengthen teeth and bones.

Shellfish and prawns are rich sources of zinc, which helps to develop healthy muscles and boosts the immune system. Zinc is also important for reproductive health.