Seafood Nutrition Made Simple: What You Need to Know

This is going to be fun, Seafoodies! 

Ready to test your nutrition IQ? Grab a pen (or just keep a mental score) because we’re about to find out how much you really know about the vitamins and minerals in your favorite seafood. No pressure—this is the fun kind of quiz where everyone wins, because, by the end, you’ll know exactly which fish and shellfish pack which nutrients and why your body needs each one!

Now we know you think you already know the answers, we promise you there will be some nutrients here that stump you. Stick with us and prepare to be surprised. As it turns out, many households are falling seriously short on key nutrients—and seafood happens to be packed with exactly what’s missing.

Recent dietary surveys reveal a concerning trend: Americans tend to under-consume several vital nutrients largely because our diets lean heavily on added sugars and processed foods while skimping on nutrient-rich options. The result? We’re missing out on nutrients that support healthy aging, reduce chronic disease risk and keep our hearts, brains, immune systems and bones functioning optimally.

Research shows that 80-90% of Americans don’t eat the recommended 2-3 servings of seafood each week and only about 10% meet daily vegetable recommendations. While there are certainly reasons that contribute to this shortfall—cost, accessibility and busy lifestyle–one reason for many people is lack of awareness. In one survey, 60% of U.S. adults believed they follow a “healthy diet,” yet—as we’ve seen—the data tells a different story.

So which nutrients deserve our attention and why? Here’s where we circle back to our trivia game! Follow along with the questions and rest assured—regardless of whether you confirm or challenge your knowledge, there will be a little roundup of outstanding seafood recipes at the end as a quiz prize.  

Question 1: Which Nutrient Supports Over 700 Enzymatic Reactions in Your Body?

Answer: Magnesium

This impressive mineral participates in more than an estimated 700 different enzymatic reactions throughout your body and plays an outstanding role in blood sugar regulation. Many seafood varieties contribute meaningful amounts of magnesium to your diet—with shellfish like clams, mussels and crab being particularly rich sources. When you pair seafood with other magnesium-rich foods like leafy greens or nuts, you’re creating meals that support everything from muscle function to energy production to nervous system health.

Question 2: Which Vitamin Is Nearly Impossible to Get Enough of Through Diet Alone, But Salmon Delivers Two-Thirds of Your Daily Needs in a Single Serving?

Answer: Vitamin D

This essential nutrient supports energy levels, healthy bones and immune function. A 3.5-ounce serving of sockeye salmon provides about two-thirds of your daily vitamin D needs—making seafood like salmon, tuna and sardines some of the best dietary sources available. Salmon stands out as one of the richest sources of omega-3 fatty acids DHA and EPA as well, helping to improve cardiovascular health, brain function and cognitive performance. 

Question 3: Which Nutrient Is Essential for Brain Development, Cognitive Health and Memory—And Can Be Found in Oysters?

Answer: Choline

This often-overlooked nutrient supports brain development, cognitive health, memory and nerve function. Rich sources include fish, oysters, eggs, nuts, seeds and cruciferous vegetables. Canned oysters are especially rich in vitamin B-12 for metabolism and cell health, iron for oxygen transport and energy and copper for energy production and immune function. 

Question 4: Which Mineral Helps Immune Cells Communicate Effectively and Is Particularly Abundant in Herring?

Answer: Zinc

This mineral helps your immune cells develop and communicate effectively. Herring delivers high-quality protein plus B vitamins and zinc while staying low in saturated fat. These nutrients also support  heart health and fetal brain development. Shellfish like crab and oysters also deliver big on zinc.

Question 5: Which Specific B Vitamin, Found in Shellfish Like Clams and Crab, Supports Metabolism and Cell Health? 

Answer: Vitamin B-12

Shellfish like clams, crabs, oysters and mussels boast high concentrations of vitamin B-12, which is crucial for energy levels, metabolism and cell health. Canned crab delivers particularly impressive amounts of B-12 along with omega-3s for a healthy heart and brain, magnesium (required for more than 700 enzymatic reactions in the body), iron and zinc. Canned mussels provide vitamins B-12, A and D for bone and immune support—and canned clams are especially rich in iron and vitamins B-12 and C.

Question 6: Which Antioxidant Mineral Protects Your Brain and Immune Health and Is Found in White Fish Like Cod?

Answer: Selenium

A powerful antioxidant mineral that acts as a protective shield for your cells, selenium defends them against damage while supporting both brain and immune health. Cod and other white fish like halibut, tilapia and pollock provide this mineral in conjunction with B vitamins and omega-3 fatty acids—all working together to support heart health, brain function and full-body wellness. White fish varieties offer an accessible entry point for little ones or anyone new to seafood, thanks to their mild flavor and versatile cooking applications. 

Question 7: Which Nutrient Keeps Muscles Contracting, Nerves Functioning and Blood Pressure Healthy?

Answer: Potassium

Assisting with a variety of critical functions in your body, one of potassium’s multiple benefits is to help ensure your muscles contract properly during workouts to keep your nervous system communicating effectively. Maintaining adequate potassium intake also plays a vital role in blood pressure regulation, making it particularly important for cardiovascular health. You’ll find potassium in fish like salmon, tuna and halibut, shellfish such as clams and oysters, plus avocados, sweet potatoes, beans, yogurt and bananas!

Bonus Question: Which Small but Mighty Fish Packs Omega-3s, Vitamin D, Calcium and Anti-Inflammatory Benefits—All in One Convenient Package?

Answer: Sardines

Don’t let their small size fool you—these nutrient-dense fish contain an abundance of vitamin D, vitamin B12 and calcium. The omega-3 fatty acids found in sardines have been shown to help improve blood vessel function and may contribute to a healthy heart, along with containing anti-inflammatory compounds that can also assist with easing inflammation throughout the body. Plus, canned sardines make for a convenient, budget-friendly and protein-rich pantry staple.

So, how did you do!? As you can see, most seafood options contain multiple nutrients that work together to support optimal health at all stages of life, from birth through older years. From healthy aging and reducing chronic disease risk, to supporting your hearts, brains, immune systems and bones—seafood is a winning answer across the board. 

Now you know exactly which nutrients you’re getting and why they matter, give one of these 

Seafoodie-approved recipes a try. You earned it! 

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