6 Benefits of Seafood You Should Know

At Publix, we care about our customers’ strive to eat well. That’s why we support the Seafood Nutrition Partnership and its Eat Seafood America campaign, which brings awareness to the nutritional benefits of eating seafood.

You might be surprised to learn about the health benefits that come with eating different kinds of seafood. The Dietary Guidelines recommend eating fish at least twice per week, about eight ounces total. We’re here to tell you about the unique nutrient profiles of six popular seafood items you’ll find in your local meat and seafood department and share ideas for serving each one!

Clams

You’ve probably heard of vitamin B12, and for good reason. It can support a healthy mood and energy level by helping keep nerves and blood cells healthy. Clams are a great source of vitamin B12 if you’re wanting to incorporate them into your diet. Consuming just four ounces provides 1,868% of the daily value.

Try this recipe for delicious steamed clams.

Cod

If you’re looking for a mild fish to please even the pickiest eaters, give cod a try. You’ll be glad to know that cod is a lean protein with 5 grams of fat and 1 gram of saturated fat per 4-ounce serving.

Enjoy cod in this quick and easy romesco-style fish recipe.

Lobster

For a tasty way to include more zinc in your diet, lobster is the way to go. This crustacean provides 43% of the recommended daily intake of zinc in a 4-ounce serving. 

Lobster is delicious no matter how it’s prepared, but we highly recommend you give this recipe for coconut-jalapeño lobster tails a try.

Oysters

The world is your oyster! Enjoy the benefits of 60% of your daily iron needs per 4-ounce serving. Oysters also have omega-3 fatty acids: 230 mg of DHA and 300 mg of EPA per 3-ounce serving.

Iron out your dinner plans with this recipe for stewed oysters.

Salmon

Salmon is delicious, delightful and full of vitamin D! Per four-ounce serving, get 80% of your daily value of bone-supporting vitamin D next time you enjoy salmon.

A delicious fish like salmon doesn’t require much. Just add some spices, honey and lemon, like in this recipe for lemon-rosemary salmon, and you’ll have a beautiful protein to serve for dinner.

Shrimp

Shrimp are small but mighty. A 3-ounce serving of shrimp has 20 grams of protein or 40% of the daily value.

Shrimp and stuffed pasta are the perfect pair. Try this tomato-basil shrimp tortellini tonight!

Source: Seafood Nutrition Partnership and USDA Nutrient Database. All statistics based on 4-ounce servings unless otherwise noted.