18 Surprising Health Benefits Of Eating Seafood

Packed with vitamins and minerals, seafood is more than a beloved delicacy. It serves as an excellent source of protein and helps in the reduction of common diseases.

Scientists and healthcare professionals have concluded that for most people, the overall benefits of eating seafood at least twice a week outweighs its potential risks.

Therefore, without further ado, here are amazing health benefits of eating seafood.

1. Great Source Of Protein And Other Nutrients

Seafood tends to be nutrient-dense as they provide an abundant amount of nutrients in fewer calories. In addition, it is protein-packed which helps us build and repair muscles and contain other essential nutrients like zinc, B vitamins, selenium, choline, phosphorus, copper, vitamin D, and vitamin E.

Additionally, according to The National Institutes of Health, fish are high in vitamin D, and are considered one of the best dietary sources for this essential nutrient.[mfn] https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ [/mfn]

Vitamin D is beneficial for calcium absorption for bone health and growth. Thus, it will certainly be helpful if you add more of this nutrient-dense food to your diet.

2. Boosts Metabolism Therefore Reduces Risks Of Obesity

Depending on the preparation method, seafood tends to be a lean source of protein, so it’s nutritionally dense and low in fat. Protein is also satiating, leaving you feeling fuller for longer, which helps you maintain a healthy body weight.

Consequently, a research from the Department of Human Health and Nutritional Sciences at the University of Guelph found that omega-3 fatty acids, which are abundant in fish, have a positive effect on your metabolism. The study noted that this healthy fat boosted resting and exercise metabolic rates, as well as fat oxidation, in older women.[mfn] http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0144828 [/mfn]

However, the preparation is significant in order to maximize its health benefits, choose wisely and get creative while focusing on something delicious but also low in fat and calories. Pass on the heavily breaded fish fries and opt for grilled, roasted, broiled, baked or stir-fried seafood instead. You may also want to experiment with spices, herbs, and citrus that add little or no calories but a lot of flavor to complement seafood’s natural taste.

3. Reduces Risk Of Heart Disease

Its greatest health benefit lies in its abundant amount of omega-3 fatty acids[mfn] https://en.wikipedia.org/wiki/Omega-3_fatty_acid [/mfn] which are beneficial polyunsaturated fatty acids that our bodies need to function optimally. These are primarily found in fish (DHA and EPA[mfn] https://www.healthline.com/nutrition/dha-benefits [/mfn]) which help to reduce blood fat or triglycerides level in your body which contributes to stroke, arrhythmia[mfn] https://medlineplus.gov/arrhythmia.html [/mfn], heart disease and heart attacks.

Though many prefer to acquire their omega-3 fatty acids with capsules, scientists prefer the consumption of actual seafood.

According to a review published in the American Journal of Cardiology, fish consumption is associated with a lower risk of fatal and total coronary heart disease.[mfn] http://eatthis.com/anti-inflammatory-foods [/mfn]

Also, a study conducted by the Division of Aging at Brigham and Women’s Hospital’s Department of Medicine showed that a moderate consumption of fish helps lower risk of heart failure.[mfn] https://www.ncbi.nlm.nih.gov/pubmed/22682084/ [/mfn]

The best fishes that contain high amounts of omega-3 fatty acids are salmon, anchovies, oysters, mackerel, herring, albacore tuna, sardines, and lake trout, so try to incorporate these into your diet regularly.

4. Helps Lower Blood Pressure

Incorporating more fish and other seafood into your diet may help lower it your high blood pressure. A study published in the journal Circulation found that fish oil is helpful in lowering blood pressure due to its high concentration of omega-3 fatty acids.[mfn] https://www.ncbi.nlm.nih.gov/pubmed/8339414 [/mfn]

5. Helps Lower Cholesterol

The Baylor University Medical Center Proceedings noted that the omega-3 fatty acids found in fish oil assist in lowering LDL[mfn] https://en.wikipedia.org/wiki/Low-density_lipoprotein [/mfn] levels (also known as “bad” cholesterol levels) in the body.[mfn] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1312230/#sec1_6title [/mfn]

6. Lowers Risk Of Stroke

Another way that fish helps your brain health is by decreasing the risk of strokes. According to The British Medical Journal, the high omega-3 fatty acid content in fish also helped lower risk of strokes in subjects of the study.[mfn] https://www.ncbi.nlm.nih.gov/pubmed/23112118 [/mfn]

7. Lowers Risk Of Cancer

Fish can even lower risk of certain cancers, according to a study by The American Journal of Clinical Nutrition. The study showed that people who had a high consumption of fish actually had a lowered risk of digestive cancers, such as oral cavity, pharynx, colon and pancreas cancers, in comparison to those who ate lower amounts of fish.[mfn] http://ajcn.nutrition.org/content/70/1/85.full [/mfn]

8. Helps Treat Liver Disease

Omega-3 fatty acids found in fish have also been shown to help treat liver disease. A study by Columbia University showed that omega-3 helps break down triglycerides and fatty acids in the liver, lowering the risk of fatty liver disease.[mfn] https://clinicaltrials.gov/ct2/show/NCT01285362 [/mfn]

9. Decreases Joint Pain And Inflammation

If you suffer from rheumatoid arthritis, which is chronic inflammation of your joints, eating more fish and seafood can help alleviate tender joints and reduce morning stiffness in subjects with rheumatoid arthritis.

Omega-3 fatty acids combined with Vitamin D have been linked to reduced pain and inflammation for patients suffering from a number of autoimmune disorders including systemic lupus erythematosus (SLE), osteoarthritis, rheumatoid arthritis, and inflammatory bowel disease (IBD) through a number of studies. Though an omega-3 rich diet does not appear to slow the progress of autoimmune disorders, it may reduce your discomfort.

In addition, the American College of Rheumatology found that higher consumption of fish actually lowers disease activity in rheumatoid arthritis.[mfn] http://onlinelibrary.wiley.com/doi/10.1002/acr.23295/abstract [/mfn]

10. Helps Maintain Good Eyesight

The omega-3 fatty acids in seafood don’t just benefit developing kids’ eyesight, but also they benefit adults’ eyesight.

The Agency for Healthcare Research and Quality found that omega-3 fatty acids are beneficial to improving vision and eye health. This is because the brain and eyes are heavily concentrated in omega-3 fatty acids and need them to maintain their health and function, according to the AHRQ’s findings. Fish is one of the best sources of these good fats.[mfn] https://archive.ahrq.gov/clinic/epcsums/o3eyesum.htm [/mfn]

On the other hand, the leading cause of vision impairment and blindness as we age is macular degeneration. Regularly consuming fish has been linked to decreased risk of developing age-related macular degeneration and neovascular macular degeneration in a number of studies.[mfn] http://scholar.google.ae/scholar?q=Investigative+Ophthalmology+%26+Visual+Science+Journal&hl=en&as_sdt=0&as_vis=1&oi=scholart [/mfn]

Along with protecting your sight as you age, eating shellfish and fish may also boost your night vision. Overall, eating oil-rich fish regularly can help to keep the eyes bright and healthy.

11. Promotes Skin Health And Helps Fight Acne

Eating seafood helps preserve moisture in the skin. Your skin’s natural glow is affected more from what you eat than what you apply directly to it. The omega-3 fatty acids in seafood protect the skin against UV rays from the sun and recent research has found limited findings suggesting fish oil can help reduce the prevalence of acne.

Additionally, a study published by BioMed Central noted that fish oil is beneficial to clearing skin for people with moderate to severe acne.[mfn] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3543297/ [/mfn]

12. Boosts Brainpower, Increases Concentration And Attention Span

Seafood’s omega-3 fatty acids may lower the risk of developing Alzheimer’s disease. A sufficient intake of DHA and EPA found in omega-3 fatty acids promote proper brain growth in infants and children which requires further research. While recent a study speculates long-term consumption of omega-3 fatty acids can boost cognitive function in aging women.

13. Helps Protect Your Mind From Age-Related Decline And Alzheimer’s Disease

Seafood is also a dietary essential for your brain.

In adolescents, it has been shown to help with concentration and attention. A study published in Nutritional Journal found that students between the ages of 14 and 15 who ate fatty fish over other meats had higher rates of concentration and were able to pay attention longer in comparison to those who ate less of it.[mfn] https://www.ncbi.nlm.nih.gov/pubmed/28969711 [/mfn]

While according to a 2016 study published in the Journal of the American Medical Association, moderate seafood consumption was linked to a lower risk of Alzheimer’s Disease.[mfn] https://jamanetwork.com/journals/jama/fullarticle/2484683 [/mfn]

The study found that those who consume fish regularly had more grey brain matter, which reduces brain shrinkage and deterioration that can lead to brain function complications.

14. Fights Against Depression

Seafood is also amazing for your mental health. Recent research has found that consuming omega-3 fatty acids can not only decrease the risk of depression but has the potential to treat depression as well. Consuming more seafood can help you have a better, more positive outlook on life.[mfn] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2186366/ [/mfn]

Likewise, the omega-3 fatty acids in seafood may also help to treat bipolar disorder. A small clinical study found that patients who took fish oil supplements over a 4-month period experienced less mood swings and relapses.

Eating seafood is not yet a definite cure for depression or bipolar disorders but it may help to increase the effectiveness of your treatment.

15. Benefits Pregnancy

It’s the consumption of omega-3 fatty acids during pregnancy that has been shown to play an important role in child’s growth and development prior to birth, particularly for the eyes and brain.

Studies indicate that eating more seafood has positive benefits on birth weight because it enhances fetal growth and development. Seafood consumption also aid in reducing preterm delivery and is essential for central nervous system development.

Pregnant and breastfeeding women should incorporate seafood into their diet regularly, paying close attention to mercury levels (which should be low). Overall, the benefits of consuming some form of seafood outweigh the risks.

16. Improves Immune System

Increased omega-3 consumption can reduce the symptoms of asthma and certain allergies. Selenium is a potent antioxidant found in seafood that is known to improve the immune system.

17. Improves Sleep Quality

If you have trouble falling or staying asleep, eating more fish may do the trick. According to a study published by The Journal of Clinical Sleep Medicine, increased consumption of fish improved quality of sleep for most subjects. Researchers suspect that this is due to fish’s high concentration of vitamin D, which aids in sleep.[mfn] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013386/ [/mfn]

18. Helps Alleviate PMS Symptoms

Eating seafood can also assist with premenstrual symptoms (PMS) in women, according to a study published by the Journal of Psychosomatic Obstetrics & Gynecology. The study found that the interference of premenstrual symptoms in the daily lives of women heavily reduced when they increased their ingestion of omega-3 fatty acids, which is found in most fish.[mfn] https://www.ncbi.nlm.nih.gov/pubmed/28707491 [/mfn]

---

Conclusion

To sum up, it is of paramount importance to promote the increased consumption of seafood while reducing foods with high contents of sugar, saturated fatty acids, and n-6 PUFA.[mfn] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4776937/ [/mfn]

In every stage of our lives, the essential nutrients in seafood benefit us in one way or another. So if you are trying to make changes to your diet to improve your health, hence, eating seafood 1 to 2 times a week is a great idea!

Also, there is a variety of seafood to choose from, although one of the greatest deterrents to seafood is its “sea taste”, there are several ways to prepare a healthy meal and help get rid of that fishy smell and taste.

---

• Visiting The Dubai Garden Glow
• Our Dubai Desert Safari Experience
• Visiting Qasr Al Watan, The Presidential Palace, Abu Dhabi
• A Free Ticket To The Warner Bros World, Abu Dhabi
• Visiting the Sheikh Zayed Grand Mosque, Abu Dhabi