If health is a priority for you, especially as we enter the colder winter months, seafood should be a staple in your diet.  

Whether it be to top up on much-needed vitamins, prevent illness, or manage your weight, here are 10 solid reasons why seafood should be your star protein this winter! 

 
1. Vitamin D  

Winter inevitably means being out in the sunshine much less, which means that you may end up deficient in one of the most important vitamins – D! The good news is that many seafood species are chock-full of vitamin D. Some of the best species to eat more of in winter to top yourself up are Salmon, Mackerel, Tuna, and Sardines. This is because they're fattier species, and vitamin D is fat-soluble! The more you know. 

2. Heart Health 

Fish is considered one of the best foods to eat to improve your heart health; in fact, many studies show that people who eat fish regularly have a lower risk of strokes, heart disease, and heart attacks. This is said to be due to seafood's high omega-3 fatty acid content.  

3. Omega-3 

Speaking of omega-3... Omega-3 fatty acids are especially important for health, as they are an essential fat, but cannot be produced by the body, so they must be derived from the foods we eat. The Heart Foundation recommends all Australians should aim to include 2–3 serves of fish (including oily fish) per week as part of a healthy diet. This provides around 250–500 milligrams (mg) of marine-sourced omega-3s per day.  

Some of the Australian species that are highest in omega-3 are Sardines, Blue Mackerel, Sea Mullet, Longnose Trevally, and Barcoo Grunter. 

4. Iron 

Many of us find ourselves in need of an iron boost in winter, especially women, who are more likely to be iron deficient. Interestingly, the iron found in shellfish (like oysters and clams) is heme iron, which the human body absorbs more easily than the type of iron found in plants.  

5. Low Fat Content 

Seafood is particularly low in saturated fat – which we all know we should avoid – but high in healthy polyunsaturated fat (like omega-3 fatty acids). As we've already mentioned, these types of fats are great for preventing heart problems; they also reduce triglyceride levels and slow the growth rate of atherosclerotic plaque (both of which thicken artery walls). 

6. High Protein 

Fish and shellfish are particularly high in protein, which is useful in weightloss, critical in maintaining healthy muscles, organs and blood vessels, and helps to support cell division, hair growth, and even hormone signalling! Basically, protein is important to the functioning of every system in the body, so it's important that you keep your intake up. 

7. Iodine 

Seafood (especially oysters) is also rich in iodine, which is another vital mineral that can only be derived from the food we eat. Iodine is particularly important to the function of your thyroid, which controls things like your appetite and your immune system – therefore, getting enough of it is key for weightloss! 

8. Brain Health 

We're back to those winning fatty acids again! Approximately 20% of the brain's weight is made up of polyunsaturated fatty acids (like omega-3), meaning that seafood is a super effective way to keep your brain sharp. Many studies have found promising links between seafood consumption and mental health and overall brain function. 

9. Vision 

It's strongly suggested that eating a good amount of seafood can decrease age-related macular degeneration, which is the highest cause of vision impairment and blindless in older adults. So, forget the carrots and pick up a fish fillet if you want to see better for longer! 

10. Improved Immune System 

Aside from vitamin D, seafood is high in many other vitamins and minerals that are key in fighting off winter colds. Shellfish such as clams and oysters are a particularly good source of iron, zinc, magnesium, copper, and other trace minerals that help boost overall health and immunity.