Seafood is a tasty and versatile way to get beneficial protein in your diet. In fact, adding it to your diet just twice each week yields several nutritional benefits your body will love. Read on to learn about the health benefits of seafood.

Get muscle building protein
Protein is important for muscle growth and repair. It also promotes satiety so you feel fuller longer, and are less likely to overeat. Seafood contains all the essential amino acids and is considered a complete protein. Because it has less connective tissue than other animal sources of protein, it is also easier to digest. According to, just a three-ounce serving of seafood contains a third of the recommended daily allowance for protein.

Low in fat and calories
Feel satisfied without overindulging. A three-ounce portion of seafood has an average of 100 to 200 calories. Salmon is included among the 200 calorie choices and cod and flounder are among the lower choices. If you are looking for a high-protein meal choice look no further than seafood. The following have less than 2 grams of fat per serving – crab, mahi-mahi, flounder, cod, shrimp and tuna (skip or go easy on the mayo if using canned).

abstract-1238248_640 (2)High in Omega-3
Omega -3’s help to ease the pain of arthritis, lower high triglycerides in the blood, ease depression and even ADHD. All fish offers the benefit of omega 3, but how much you get depends on which fish you choose. Fish containing higher levels include – mackerel, trout, wild salmon, tuna and anchovies.

Low in cholesterol and sodium
Most of us could use less of both in our diets. Reducing sodium and cholesterol can improve overall health outcomes. Seafood makes it easy to do that and still enjoy meals that taste good.

Vitamins and minerals
Seafood offers beneficial amounts of vitamins and minerals. Because these amounts are more middle than high levels it is wise to pair your dishes with complementary vegetables and/or whole grains. The example below from Eating Well is easy to prepare.

Zesty Shrimp and Black Bean Salad
¼ cup cider vinegar
3 tablespoons extra-virgin olive oil
1 tablespoon minced chipotle chile in adobo, or more to taste
1 teaspoon ground cumin
¼ teaspoon salt
1 pound peeled and deveined cooked shrimp, cut into ½-inchpieces
1 15-ounce can black beans, rinsed
1 cup quartered cherry tomatoes
1 large poblano pepper or bell pepper, chopped
¼ cup chopped scallions
¼ cup chopped fresh cilantro

Hands on time: 20 minutes. Whisk vinegar, oil, chipotle, cumin and salt in a large bowl.
Add shrimp, beans, tomatoes, poblano (or bell pepper), scallions and cilantro; toss to coat. Serve
room temperature or cold. Make Ahead Tip: Cover and refrigerate for up to 1 day.

Seafood is a tasty way to get your fill of protein, omega 3 and beneficial vitamins and minerals. Because options for versatility abound the sky is the limit when it comes to this nutritional powerhouse.