Whether you want to build muscle or lose weight, protein intake is the key. In fact, eating protein in each meal will help you keep your muscle mass in good shape. No matter what type of diet you are on, it’s important to eat protein. There are of course many types of protein sources. If you’re on a vegetarian or vegan diet, there are plant based sources of protein. These are foods suitable for everyone. 

If you’re not vegetarian or vegan you might want to consider new sources of protein. In fact, most people tend to eat lean chicken, turkey breast, eggs and sometimes red meat. However, one of the greatest sources of protein is seafood.

If you’re not a seafood lover or you’re trying to make a change in your diet, keep reading this article. You might fall in love with it once you’ll learn its benefits. 



Seafood source of protein: fish

Fish is one kind of seafood that’s a great source of protein intake. Most fish are high in protein and low in fat. Fish is also filled with vitamins and minerals. It’s also known as one of the healthiest options for omega 3 intake. This type of fatty acid isn’t naturally produced by our body. So, everyone should eat fish at least twice a week to compensate for it.

The most known fishes that are filled with protein and omega 3 are the following. Salmon, Mackerel, canned tuna, cod, herring and lake trout

For 100 grams, salmon has 20 grams of protein and between 1000 and 1500 grams of omega 3. Mackerel has 19 grams of protein; canned tuna 28 grams; cod has 18 grams; herring 23 grams and lake trout 20 grams more or less.

Of course, the salutary aspect will depend on the way it’s cooked. The more you add fat during the cooking process, the more it’ll be caloric. 



Seafood source of protein; shellfish 

Shellfish are divided into two categories: mollusks and crustaceans. They’re both filled with the 8 essential amino acids in useful quantities. Mollusks provide omega 3 fatty acids; monounsaturated and polyunsaturated fats; lots of minerals and antioxidants. Some mollusks are octopus, scallops, mussels, oysters and even snails. 

Crustaceans, as mollusks, contain omega 3 but also vitamin B12 and zinc. Shrimps, crabs, lobster, prawns, shrimps, crayfish, langoustine are the most known. For 100 grams, shrimps have 24 grams of protein; crabs 19 grams; lobsters between 20 and 25 grams; prawns 25 grams; crayfish 15 grams and langoustine 21 grams. Shellfish, as opposed to mollusks, are known for their healthy dietary cholesterol. The polyunsaturated fatty acids contained in crustaceans help prevent cardiovascular disease and diabetes.



Seafood: benefits and precautions 

As you see, seafood is a good source of protein intake. It’s lower in fat than meat and has lots of vitamins. However, there are many benefits to be gained from seafood. It’s good for pregnant women and women who have newborn babies. If eaten adequately, it’ll help with proper development of the child’s brain and their nervous system.

For those who are lactose intolerant, seafood is a good source of calcium, especially octopus and squid. 

Moreover, because seafood is high in omega 3 and vitamin D it’ll help in many aspects of your health. It’ll improve your eyesight; it has a beneficial anti-inflammatory action; it’ll help against the risk of osteoporosis. Studies have also shown that it’s helpful to prevent certain types of cancer. 

Finally, as we always recommend, you should always consider seeking help from a professional. Seafood is a good source of protein and has beneficial effects. However, you should take precautions if you’re allergic to some of it. And if you have any kind of disease, ask your doctor first. 



Seafood is a good source of protein intake that has also loads of benefits. The vitamins and minerals contained in it provide health benefits for the short and long term. It’s a good source for anyone, from babies to seniors. Try to eat at it at least twice a week and of course ask a professional for any concern.


Categories: Nutrition

Pret a train

Pret-a-Train is a team of personal trainers, expert in fitness. We deliver in person and online personal training and we also share some tips and advice to make you healthier and fitter. Be happy, be healthy.


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