5 Seafood Facts For Optimal Health

by Tiffany Naticchioni, RDN, LD

Last Updated: September 10, 2020

Incorporating seafood as a part of a healthy diet can help meet your body’s need for healthy fats, protein, vitamins and minerals. And during the summer months there’s no better time to include seafood into your weekly grocery haul. The healthy U.S. style eating pattern recommends 8 ounces of seafood per week and the Mediterranean style pattern recommends 15 ounces of seafood per week, with a typical serving size being approximately 3-4 ounces. The following seafood sources should fill your next grocery cart:
  1. Salmon
    Salmon is rich in omega-3 fatty acids, which work to reduce inflammation and lower blood pressure. With over 20 grams of protein per serving, it aids in replenishing energy while also maintaining lean muscle. This scrumptious delight is an excellent source of several B vitamins that also help with energy production, in addition to reducing inflammation and protecting heart and brain health. Salmon provides up to 18% of the RDA of potassium, which helps maintain healthy blood pressure and can even prevent excess fluid retention. Want to protect your bone health and thyroid function or even reduce your risk for cancer? Consider rotating this fish into your regimen as it contains 60% the RDA of the mineral selenium, which can help to achieve all of these elements.
  2. Tuna
    Tuna is one of the leanest fish and has heart healthy properties. Albacore and bluefin tuna have the highest levels of omega-3 fatty acids, followed by skipjack and yellowfin, that contribute to heart health, brain function, and normal growth & development. In addition, it is jam packed with 20 grams of high-quality protein. Tuna is also an excellent source of Vitamin D, offering over 30% of the daily value. Further, tuna supports metabolism as it provides an excellent source of the B vitamin niacin at over 60% daily value.
  3. Cod
    Cod is another lean option that is mild in taste. While it is low in fat, it provides a lean source of protein, multiple B vitamins which support metabolism, and a few important minerals for our bodies. In addition to being a good source of selenium and niacin, it also provides over 30% of the RDA for vitamin B12 for adults, which is essential for red blood cell formation and energy metabolism. Cod is a nutrient-rich option that can support weight-loss while being a light addition to any salad or entree.
  4. Tilapia
    In addition to being popular, tilapia is rich in vitamin B12 and niacin, which both support metabolism. In one portion, tilapia offers 26 grams of protein and only three grams of fat. Tilapia provides 20% RDA of potassium (supports heart health and blood pressure), 20% RDA of phosphorus (supports bone health) and 78% RDA of selenium (supports bone and thyroid health).
  5. Shrimp
    Shrimp pack a load of protein and little fat, making them a great option to add to any entrée. At just 99 calories per serving, these little shellfish offer 48% RDA of selenium, 21% RDA of vitamin B12, and are good sources of iron, phosphorus, and niacin. Shrimp even contributes to your daily zinc needs, which can be good for immunity. They’re versatile and can be tossed in a pasta, salad, or even used as an appetizer in a classic shrimp cocktail.

However you choose to enjoy it, seafood lends quality nutrients to the diet that can support total body health, and most importantly heart health. We can enjoy these nutrients deliciously by pairing these options with fresh produce or whole grains. Check out a few recipes for ideas on how to prepare seafood with plenty of flavor that is packed with protein and other beneficial nutrients. Try out the Easy-For-You option at the seafood counter at your local Kroger store, where you can pick your seafood, season it with your preferred spices, and then finish it with the garnish of our choice. It will be placed in an oven-ready bag so that all you must do is preheat the oven and then add a side and enjoy.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Tiffany Naticchioni, RDN, LD

Tiffany Naticchioni, RDN, LD

Tiffany is a compassionate dietitian with experience in nutrition throughout her lifespan along with empowering those with diabetes and heart disease to use food as medicine. A believer in total body wellness, she has a decade of experience as a licensed massage therapist. With a passion for healthy living, she practices hot yoga, enjoys most any fitness activities, stays active in the community, and loves spending time with her family.