Fish and seafood are the natural and healthy alternative for your family. Packed with Omega-3 and full of essential minerals, low in calories and fat so any fish and seafood meal is the healthy option.

Nearly all seafood contains Omega 3 (polyunsaturated) oil, which is found only in seafood. Omega 3 helps decrease the fats found in the blood which helps prevent blood clots and it also reduces the risk of heart attack and stroke.

Omega 3 may also reduce the risk of a wide range of health problems including asthma, pulmonary disease, rheumatoid arthritis, multiple sclerosis, psoriasis and inflammatory bowel disease.

Seafood is a great source of:
Iodine - For thyroid gland function.

Iron - For red blood cell production. Oysters and mussels have nearly 3 times as much iron as most meats.

Zinc - For healing wounds Oysters are the richest food source of zinc.

Niacin - For healthy skin and the release of energy in the body.

Vitamin B complex - For metabolic processes.

Phosphorus - For strong bones and teeth.

Potassium - For muscles, nerves and controlling blood pressure.

Calcium (oysters, prawns, scallops) - healthy bones and teeth and nerve and muscle function.

Children who ate fish at least once a week were found to have a much lower rate of asthma (than those who didn't)"... and the "children who consumed high amounts of omega 3 fatty acids from birth (in the form of capsules) were 10 per cent less likely to experience coughing and wheezing at the age of 3.

All seafood contains less than 5% fat and a single serving (150g) contains nearly 60% of our daily protein needs (and less than 1 gram of fat).

Calorie counting
The following calorie guidelines are for unprepared seafood. Keep in mind that sauces, etc., will add extra calories.

Kilojoules Calories
An average sized portion of fish
360 85
1 dozen oysters
260 60
1 dozen mussels
165 40
Half a medium sized crayfish
625 150
100 g squid (equivalent to a medium-sized tube)
340 80
100 g octopus
295 70

Come and see us in store for more tips and hints!

Looking for more seafood tips and information?

NZ Seafood Industry Council  

Full of useful information including a "Seafood and Pregnancy" factsheet.

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