Seafood is a good source of B vitamins and provides such key minerals and trace elements as calcium, magnesium, potassium, phosphorus, sulfur, florine, selenium, copper, zinc and iodine. All these elements are necessary for proper development and growth. Seafood contains a very small amount of fat. Most varieties of fish and shellfish contain less than 5 percent fat. Even high-fat fish generally have less than 15 percent fat, which is considerably lower than red meat.
Seafood is also lower in saturated fat than most other protein sources.
By substituting fish meals for some meat meals, you can considerably lower your total fat and saturated fat intake. Seafood is generally low in sodium. Cholesterol levels are not significant in most seafood products. Finfish are generally quite low in cholesterol, with shellfish having low to moderate amounts. Even species with higher cholesterol levels, such as squid, contain less cholesterol than eggs, and are well within the 300 mg daily limit recommended by leading health organizations.