Health Benefits of Seafood

The seafood is a mollusk belonging to bivalvia class, which means that it is an animal that has two shell halves. Those that are part of this class are the oyster, shellfish and mussel, whose shell has two parts that keep the animal (which has a soft body and no skeleton) completely closed inside.

It can be found in both fresh and salt water and has gills, which are covered with a layer of mucus. When food particles pass through these gills, they adhere to the mucus and are routed to the animal’s mouth.

Shellfish, a shellfish widely used in world cuisine, can be grilled, roasted or cooked, which reduces the amount of fat present in it, thus decreasing its caloric content. However, it is usually accompanied by sauces, butter or fried foods, which ends up making it more caloric.

When buying, it is important to purchase only specimens of animal seafood that are fresh, and those that have a dry appearance, an unpleasant odor or that are open should be avoided. Also, they must be consumed the same day they were purchased.

The tip when buying is to prefer those that are not too big. The membrane covering the tail should be tight and shiny in appearance. Check that live seafood is tightly closed before cooking. When opening the shells, touch them with a knife and, if they do not close, discard them. After cooking, also discard the shells that remain closed, using only the open shellfish.

Despite the health benefits of shellfish, it should not be consumed regularly by people suffering from gout, as it contains components that can cause the uric acid level to increase, which ultimately aggravates the problem. Shellfish can also cause an allergic reaction in certain people which, depending on the case, may or may not be serious.

Also, as shellfish are animals that primarily feed on waste, they can accumulate toxins or heavy metals. For this reason, it is not advisable to consume it excessively, as these components can cause serious health problems.


Shellfish is a rich source of omega 3, a healthy fat that is essential for maintaining heart health, in addition to containing a high amount of protein, calcium, zinc, iron, selenium and vitamin B 12 and vitamin D and E.

In addition to the benefits of seafood, it consists of a food that has a low caloric amount, as every 100 grams of this food contains between 100 to 200 calories. In relation to fat, seafood has a low amount, which can vary between 1 to 5%.

Shellfish has 9 amino acids that are essential for life, which makes this shellfish a very complete food in terms of protein. Our bodies are unable to produce these amino acids and for this reason they need to be acquired through eating foods that contain them.

The proteins present in this shellfish are easy to use by our body, that is, they are broken down more easily and better absorbed than the proteins present in meat. This makes this food highly recommended to maintain health at any age.

The selenium found in seafood is a component that has great antioxidant action, which is essential for the prevention of various diseases. It also contains vitamin E, which contributes to growth and fertility.


Seafood is a great source of protein, which makes it ideal for consumption by athletes. Its other components are also essential for maintaining the proper functioning of the nervous system and muscles. See other reasons to include this food in your diet:

  • Protects against heart disease

Consumption of seafood helps protect against cardiovascular disease as it contains a high amount of omega 3, polyunsaturated fatty acids. They’re called good fats, and they help reduce blood clotting and cholesterol, as well as relax blood vessels and reduce inflammation that can affect them.

In addition, omega 3 prevents irregular heart rhythms, which facilitates variability between heartbeats. With this, the risks of arrhythmia are reduced.

  • Prevents Arthritis

Research has shown that the omega 3 in seafood helps maintain cartilage joints, as well as other body tissues. This shellfish is also rich in vitamin D, which prevents inflammation and also helps reduce stiffness and morning fatigue.

Scientists have found that calcitonin, a peptide that is also part of the properties of shellfish, helps to stabilize and promote the balance of collagen in bones. In addition, the combination of these peptides with omega 3 brings a very powerful anti-inflammatory action, greatly benefiting the joints.

  • Take care of eye health

As an element rich in omega 3 fatty acids, the consumption of seafood helps to reduce dryness in the eyes, a situation that causes discomfort for many people.

Another eye health benefit is that shellfish protects against macular degeneration, which primarily affects older people and can cause loss of central vision.

  • Alzheimer’s Prevents

The presence of a compound called DHA in seafood increases the production of the LR11 protein, which is responsible for destroying the beta-amyloid plaques associated with Alzheimer’s disease.

Shellfish, like fish, also contain vitamin D, which helps maintain cognitive function. In addition, this shellfish helps reduce inflammation and improve transmission of electrical signals in the brain.

  • Help and improve mood

A diet rich in seafood and other seafood helps to improve mood and reduce stress levels. This is because the fatty acids it contains benefit blood flow and positively affect hormones, which has a positive effect on brain function.

  • Keeps skin and hair healthy

Ingesting shellfish increases the production of collagen and elastin, which are essential components to keep skin looking younger and healthier. This happens thanks to omega 3, which also helps to reduce the presence of blemishes on the skin.

Another factor is that seafood consists of a protein-rich food, which prevents hair loss, thus contributing to hair growth. The protein found in seafood keeps your hair stronger by making your hair follicles healthier.

  • Contributes to cholesterol reduction

Recent studies prove that a diet rich in seafood helps lower cholesterol and blood fat levels. This is because the cholesterol found in this food is not well absorbed by the human body.

Although in the past seafood was often excluded from diets that required a low intake of cholesterol, it is now known that it contains compounds that, despite being similar to cholesterol, actually have a beneficial effect on health.


Learn how to make seafood stew and seafood from Bahia, two traditional dishes that cannot be missed at your table.



  • 1 kg of  clean and peeled shellfish
  • 1 chopped onion
  • 2 garlic cloves
  • 200g of sour cream
  • 1 tablespoon of ginger
  • 2 diced tomatoes
  • 1 tablespoon of butter
  • 2 tablespoons of coriander
  • 1 tablespoon of chives
  • 100 ml of coconut milk
  • salt to taste
  • Black pepper to taste

Preparation mode

  1. After washing the shellfish well, remove the shells and set aside.
  2. Put the butter to heat in a pan and add the onion, garlic and grated ginger.
  3. After sauteing for 2 minutes, add the clams and season immediately.
  4. Let it cook on low heat for about 8 minutes, remove the lid and add the tomatoes.
  5. Cook for another 2 minutes and then add the cream, coconut milk, black pepper and salt.
  6. Cook for a few more minutes and finish with the chives and cilantro, serving immediately afterwards.



  • 200 g shrimp
  • 200 g oyster
  • 200 g aratu
  • 200 g of crab
  • 5 cloves of garlic
  • 3 lemons
  • 2 tomatoes
  • 2 onions
  • 2 peppers
  • 5 peppers
  • 500 ml of coconut milk
  • 50 ml of palm oil
  • cilantro to taste
  • chives to taste
  • salt to taste

Preparation mode

  1. Wash seafood thoroughly and cook in a pan.
  2. Then season using garlic, lemon and salt, leaving it to rest for about 10 minutes.
  3. Meanwhile, cut the other foods into cubes and place on top of the seafood.
  4. Pour the coconut milk into a pan and cover for 5 minutes. Then remove the lid and cook for another 5 minutes.
  5. After cooking, add the palm oil, cooking for about 10 minutes without the lid.
  6. Serve then with white rice and palm bran.
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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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