Individuals these days wish to add nutritive value to their meals without compromising its taste and delicacies. The diverse range of seafood such as fish, shellfish, and sea vegetables are not only rich in various proteins and healthy calories but also nourishes the body with any prevailing deficiencies. They are some of the most nutrient-dense foods we can eat which are essential for our overall health. If you are looking for a healthier diet, including some of these foods in your diet is a great way to start as you can also buy seafood online.

Below mentioned are some numerous healthy types of seafood alongside their nutrition profile, the top five nutrients they contain.

1. Salmon

Salmon is one of the most popularly consumed fish in the world because of its delicious taste. It comes in all different shapes, sizes, and numerous popular species. Salmon is a versatile food choice and can be eaten in fresh, raw, or canned form for convenience. Nutritionally, salmon contains an impressive range of beneficial nutrients, bioactive compounds, and essential omega-3 fatty acids. Many of these compounds may potentially help to improve the human skin’s UV resistance. The key nutrients contained in salmon are Vitamin B12, Selenium, Niacin, phosphorus, and thiamin.

Here is salmon’s nutrition profile per 100 g:

1. Calories: 216 kcal

2. Carbohydrate: 0 g

3. Fat: 11 g

4. Omega-3: 1424 mg

5. Omega-6: 113 mg

6. Protein: 27 g

 2. Oysters

With a slimy appearance, some people seem to not like this type of mollusk shellfish. However, alongside organ meats like liver, oysters are one of the healthiest and nutrient-dense seafood. They can be eaten raw or cooked as they provide a substantial amount of Zinc, copper, and B vitamins when eaten in any form. Oysters are also a good source of vitamin D and contain very little calories. Other key nutrients found in Oysters include zinc, vitamin B12, copper, and selenium.

Here is a look at their nutritional value per 100 g :

1. Calories: 68 kcal

2. Carbohydrate: 3.9 g

3. Fat: 2.5 g

4. Omega-3: 672 mg

5. Omega-6: 58 mg

6. Protein: 7 g

3) Trout

Trout is more or less similar to salmon, and the two fishes look alike as well. Trout tastes somewhat like salmon but has a milder flavor than salmon. Trout is high in omega-3, low in mercury, and offer an excellent source of vitamins and minerals. However, the key nutrients contained in trout include Vitamin B12, Manganese, phosphorous, niacin, and thiamin.

Here is a look at their nutritional value per 100 g :

1. Calories: 148 kcal

2. Carbohydrate: 0 g

3. Fat: 6.6 g

4. Omega-3: 1068 mg

5. Omega-6: 175 mg

6. Protein: 20.8 g

4. Squid

Squid is a popular food in cuisines around the world and is prepared in a range of different ways in different regions. It can be eaten as a fried squid, as a stew that incorporates vegetables, or as amixed seafood salad. In some parts of Eastern Asia, squid is eaten raw as sashimi or sushi and provides a surprising amount of omega-3 given it is low-fat food. It is a very good source of several essential vitamins and minerals. Its key nutrients are copper, Selenium, Vitamin B2, Vitamin B12, and Phosphorous.

Here is a look at their nutritional value per 100 g :

1. Calories: 92 kcal

2. Carbohydrate: 3.1 g

3. Fat: 1.4 g

4. Omega-3: 496 mg

5. Omega-6: 2 mg

6. Protein: 15.6 g

Read More: Best Seafood Diet Foods for Health

5. Crab

Crab is a popularly eaten seafood that is very low in calories and only contains minimal amounts of fat. It offers a lot of nutritional value and contains a considerable amount of vitamins and minerals. Crabs have a milder flavor than fish with hints of sweetness and softer texture. Key nutrients found in crab are Vitamin B12, Selenium, Copper, Zinc, and Phosphorous.

Crab offers the following nutrients per 100 g:

1. Calories: 87 kcal

2. Carbohydrate: 0 g

3. Fat: 1.1 g

4. Omega-3: 320 mg

5. Omega-6: 12 mg

6. Protein: 18.1 g

The nutrition profiles of these foods are so much more than regular food products. Fish, shellfish, and sea vegetables are the most nutrient-dense choices. Finally, most seafood is reasonably priced and can be availed from any online seafood store. Hence, seafood offers an excellent and affordable way to improve our overall diet.

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