MANY studies have demonstrated the health benefits of seafood for women, as this food category offers a wide range of health benefits due to its high nutrient content. There are several types of seafood that are particularly beneficial, including salmon, mussels, tuna and sardines, which

MANY studies have demonstrated the health benefits of seafood for women, as this food category offers a wide range of health benefits due to its high nutrient content.

There are several particularly beneficial types of seafood, including salmon, mussels, tuna and sardines, which support heart and brain health and, in some cases, reproductive health.

“Seafood also helps with weight management, bone health and skin health,” explained nutritionist and dietitian Claudhia Ashley. “It’s important to choose a variety of seafood to maximize these benefits.”

Here are some ways Ashley says seafood is good for women’s health:

omega-3 fatty acids

Seafood, especially fatty fish like salmon, mackerel and sardines, is an excellent source of omega-3 fatty acids. These essential fats have been linked to heart health, reducing inflammation, and supporting brain function.

Heart and brain health

Omega-3 fatty acids found in seafood may help lower triglycerides, reduce blood pressure, and reduce the risk of heart disease. They can also improve the ratio of “good” HDL cholesterol to “bad” LDL cholesterol. Additionally, omega-3s, particularly docosahexaenoic acid (DHA), are essential for brain development and function. Eating seafood may support cognitive health and even help reduce the risk of neurodegenerative diseases.

Bone health and weight management

Seafood like salmon and sardines are rich in vitamin D and calcium, which are essential for maintaining strong bones and preventing diseases like osteoporosis. Lean protein found in seafood may contribute to feelings of fullness, helping with weight management and satiety.

Eye and skin health

Seafood is a good source of nutrients like vitamin A and DHA that support eye health and may reduce the risk of age-related macular degeneration (an eye disease that can blur your central vision). The omega-3s and antioxidants found in seafood can help maintain healthy skin by reducing inflammation and promoting collagen production.

Pregnancy and fetal development

Seafood is rich in nutrients like DHA which are essential for fetal brain and eye development during pregnancy. However, pregnant women should choose low-mercury options and avoid high-mercury fish.

Reduced depression and hormonal regulation

Omega-3 fatty acids in seafood have been linked to a reduced risk of depression and may help manage mood disorders. Seafood provides nutrients like iodine and selenium, which are important for thyroid function and hormone regulation.

Reduced risk of certain cancers

Regular consumption of seafood has been linked to a reduced risk of certain cancers, such as breast and colorectal cancer.

Here are the best seafood options for your health:

Salmon and sardines

Rich in omega-3 fatty acids, particularly DHA, salmon promotes heart and brain health. It is also a good source of vitamin D and protein. Sardines are packed with omega-3, calcium, and vitamin D, making them beneficial for bone health and overall well-being.


Similar to salmon, trout is rich in omega-3, protein, and vitamin D. It’s a great option for heart health and bone strength.


Low in calories and high in protein, shrimp is a good source of iodine, essential for thyroid function.

Mussels and oysters

Mussels are rich in vitamin B12, iron and zinc, which are important for energy metabolism and immune system health. Oysters are rich in zinc, which supports immune function and skin health. They also provide B vitamins and omega-3.


Crab is a good source of protein, vitamin B12 and selenium. It is also low in mercury and is a suitable option for pregnant or breastfeeding women.

Tuna (light canned) and herring

Canned light tuna contains less mercury than albacore tuna and provides protein, omega-3 and vitamin D. Herring is also rich in omega-3 and vitamin D, making it beneficial for your health heart and bone strength.

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