Cholesterol is present at varying amounts in most animal foods. Small fish eaten whole, such as sardines and anchovies, are an important source of calcium needed for bone development. All types of fish include some amount of omega-3s. Scientific evidence suggests that the marine-derived omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can help reduce the risk of heart disease and contribute to brain and vision development in infants. Fish with medium to high levels of omega-3 fatty acids include oily ocean fish, such as salmon, herring, mackerel and sardines (see Description of Omega-3’s and Their Role in Human Health). If you're dieting or you want to make healthier decisions when it comes to the foods you eat, it's important to understand what nutritional value seafood offers. According to Alaska Seafood, omega-3s are responsible for decreasing cholesterol, reducing the risk of blood clots and reducing constriction and plaque buildup in the arteries. Reduces the risk of cardiovascular diseaseHelps protect against heart attack and sudden death Decreases risk of heart arrhythmias Decreases blood triglyceride levels Increases HDL (good) cholesterol Improves circulation, Contributes to neurological development in infants, Contributes to vision development and nerve growth in the retina. A 3-ounce serving of most fish and shellfish provides about about 30-40% of the average daily recommended amount of protein. Vitamin A is needed for healthy vision as well as for healthy skin, while vitamin D is essential in bone development. Seafood also provides essential nutrients for developing infants and children. For example, recent studies have shown that eating seafood can decrease the risk of heart attack, stroke, obesity, and hypertension. Seafood is a complete protein source. B-complex vitamins have been associated with healthy development of the nervous system. The plant-derived omega-3 fatty acid, alpha-linolenic acid (ALA), is a precursor to EPA and DHA and is only converted at rates of about 0.1-9% in the human body. This is largely because of the effects of omega-3 fatty acids. cooked serving of any of these offers 49 percent to 60 percent of the recommended daily value for protein. Most fish and shellfish contain less than 5 percent total fat, and even the fattiest fish, such as mackerel and king salmon, have no more than 15 percent fat. The body uses protein to grow, maintain and repair cellular tissue. The protein in seafood is easier to digest because seafood has less connective tissue than red meats and poultry. Fish is an excellent source of protein and its low-calorie content makes it a healthier alternative to red meats or poultry. Huntington: Osprey Books Pennington, J. values of seafood products has not kept pace with the growth in pop ulation. Omega-3 fatty acids are essential fatty acids that are required for healthy human development. Washington Post Highlights Omega-3s in Fish. A large proportion of the fat in seafood is polyunsaturated, including omega-3 fatty acids, which have added health benefits. 1987 Composition of Foods: Finfish and Shellfish Products (Raw, Processed, Per Pound). Selenium is a potent antioxidant that protects against cell damage and may help to counter the negative effects of mercury. Eating seafood regularly can also potentially lower your risk for developing colon, breast or prostate cancer. According to the California Seafood Council, research suggests that eating two to three servings of fish per week reduces your risk for having a stroke or heart attack. Fish and shellfish are the main dietary sources of EPA and DHA. 2007-51110-03815) of the National Institute of Food and Agriculture, U.S. Department of Agriculture. Seafood is generally considered to be a low-calorie protein source. According to the California Seafood Council, seafood is also low in saturated fat, rich in vitamins and minerals, low in sodium and relatively easy to digest. New York: Harper & Row Exler, J. Fish is also a good source of minerals such as selenium, zinc, iodine and iron. It contains enough of the essential amino acids to assure healthy growth and optimal fetal development. Seafood and Current Dietary Recommendations, Fish and Shellfish Nutrient Composition Chart, Omega-3 (EPA+DHA) Levels in Common Fish and Shellfish, Description of Omega-3’s and Their Role in Human Health, Omega-3 Content of Frequently Consumed Seafood Products, Seafood Safety Issues for Specific Products, Microbes and Food Borne Illness: Microorganisms and Foodborne Illness, General Information for Healthcare Professionals. High nutritional values of seafood are increasing the demand for seafood across the globe which is thus propelling the global seafood industry growth. According to the California Seafood Council, seafood is also low in saturated fat, rich in vitamins and minerals, low in sodium and relatively easy to digest. Seafood is high in a number of vitamins and minerals. According to the California Seafood Council, the best seafood sources of protein include bluefin tuna, squid, shrimp, shrimp, halibut and shark. Curtsey: Rebecca Lake/ http://www.livestrong.com/article, Photo Credit: peredniankina/iStock/Getty Images, Rebecca Lake/ http://www.livestrong.com/article. These organic compounds cannot be produced by the human body and therefore need to be obtained through food.