Salutations, Seafodies!
Part of our mission at Dish on Fish is to be your go-to source for all things nutrition when it comes to seafood. As everyone settles into another school year, we thought it would be the perfect time to share some fun facts about the many vitamins found in seafood. These essential nutrients are key for keeping your heart, brain, skin, eyes and immune system in A+ shape.
Today, we’re shining a spotlight on vitamins A, B, C and D, but seafood offers so much more. Think vitamin E in salmon, vitamin K in oil-packed canned tuna and sardines, and other important minerals like iron, magnesium and the antioxidant selenium—all found in many tasty seafood options! To top it all off, seafood is also a fantastic source of protein and omega-3s like DHA and EPA—but let’s not get ahead of ourselves.
Class is now in session as we learn our vitamin ABCs and D!
Vitamin A
Vitamin A is a superstar when it comes to eye, skin, reproductive and immune health. It’s found in seafood as preformed vitamin A and in colorful fruits and veggies as beta-carotene. Favorites like tuna, salmon, trout and herring are rich in this important nutrient, helping to keep many functions in our bodies running smoothly.
Vitamin B
The B vitamins are a group of eight essential nutrients that help our bodies convert food into energy. Seafood contains several B vitamins, including B-12, B-2, B-3 and B-6. These vitamins are crucial for preventing anemia, metabolizing fats, supporting red blood cell production and promoting healthy skin and nerves. Getting your B vitamin boost is easy! Just enjoy regular servings of salmon, trout, oysters, clams and mussels.
Vitamin C
Remember those vitamin C chewables from your childhood? Your parents were on to something! Vitamin C is a powerful antioxidant that boosts immunity, supports heart and brain health, enhances iron absorption and promotes healthy skin. While most of our vitamin C comes from fruits and veggies, seafood like oysters also provides this vital nutrient—along with smaller amounts in other seafood options. One final key fact about vitamin C—it’s an essential nutrient, meaning our bodies can’t produce it on its own. Hence, it’s essential to get it from your diet. So, to make the most of your seafood meals, pair them with vitamin C-rich fruits and vegetables (think citrus, kiwi and red bell peppers) to boost your vitamin C intake and enhance iron absorption.
Vitamin D
Known as the “sunshine vitamin,” your body makes vitamin D when ultraviolet (UV) rays hit your skin. But depending on sunscreen use, time spent outdoors, the season and where you live—your body may not make adequate amounts of vitamin D. This vitamin is critical for immune health and it also helps with calcium and phosphorus absorption—promoting strong bones and teeth. Fish containing healthy fats like salmon, tuna and mackerel are among the few foods that are also naturally abundant in vitamin D. As fall and winter approach and the sunshine fades, making sure you get enough vitamin D becomes even more important!
Eating 2-3 servings of a variety of seafood each week, as recommended by the Dietary Guidelines for Americans, will help ensure you and your family get a wide range of these essential vitamins and nutrients. Need some kitchen inspiration? Check out our e-cookbook, filled with dozens of quick and easy seafood recipes to get you started.
Class dismissed!
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