Group 2 - PPT About Nutritive Values of Seafood

NUTRITIVE VALUES
OF SEAFOOD
INTRODUCTION
Seafood is an essential part of many people’s diets around the
world, and eating it has been associated with a variety of
health benefits. There’s no doubt that seafood can positively
influence health. Decades of scientific research have shown
that diets high in seafood may help protect you from a variety
of health conditions.
Plus, seafood is rich in nutrients that tend to be low in many
people’s diets.
Here are some of the most impressive health benefits related
to eating seafood, according to research.
CALORIES
• Seafood is considered to be a low calorie food when compared to
other protein-rich foods such as meat and poultry.
• Most lean or lower fat species of fish, such as cod, flounder, and sole,
contain 100 calories or less per 3 ounce cooked portion, and even the
fattier fish like mackerel, herring, and salmon contain approximately
200 calories or less in a 3 ounce cooked serving.
• With seafood, you can consume fewer calories to meet your daily
protein needs. This is one reason why seafood is a good choice for
diets designed to help you lose or maintain an ideal weight.
PROTEIN
• Seafood contains a high-quality protein that includes all of the essential amino
acids for human health, making it a complete protein source.
• A 3 ounce cooked serving of most fish or shellfish provides about one-third of

the average daily recommended amount of protein.
• The protein in seafood is also easier to digest because it has less connective
tissue than red meats and poultry. This is one reason why fish muscle is so
fragile, and why it flakes when cooked and can be eaten without further
cutting or slicing.
• For certain groups of people such as the elderly who may have difficulty
chewing or digesting their food, seafood can be a good choice to help them
obtain their daily protein needs.
FAT
•Seafood is considered to be low in both total fat and saturated fat.
•Current dietary recommendations suggest that we reduce our total fat

intake to less than 30 percent of the calories that we eat, and that we limit
our intake of saturated fat.
•Lean fish have significantly less fat than other protein-rich foods, and
most kinds of fish and shellfish contain less than 5 percent total fat. Even
the fattiest fish have a fat content similar to lean meats, and contain less fat
than most ground beef, some processed meats, and the fattiest (skin and
dark meat) portions of some poultry products.
•Higher fat fish such as mackerel, herring and King salmon have about 15%
total fat.
CHOLESTEROL
•Most animal foods including seafood contain some cholesterol. Current dietary
recommendations suggest that we reduce our cholesterol intake to less than 300
milligrams per day.
•Almost all types of fish and shellfish contain well under 100 milligrams of cholesterol
per 3 ounce cooked serving, and many of the leaner types of fish have less than 60
milligrams.
•Most shellfish contain less than 100 milligrams of cholesterol per 3 ounce cooked
serving.
•Shrimp contain somewhat higher amounts of cholesterol, with 170 milligrams per 3
ounce cooked serving, and squid is the only seafood that has a significantly elevated
cholesterol content which averages almost 400 milligrams per 3 ounce cooked portion.
•Fish roe, caviar, the internal organs of fish (such as livers), the tomalley of lobsters, and
the mustard of crabs can contain high amounts of cholesterol.
SODIUM
•Current dietary recommendations suggest that we use salt and sodium only in moderation
because for some people reducing their sodium intake can decrease risks associated with
high blood pressure. The current recommended limit for daily sodium intake is less than
2,300 milligrams for the general adult population and higher risk groups would benefit by
further reducing their sodium intake to 1,500 milligrams per day.
•Fish are naturally low in sodium and even those species with the highest sodium levels
contain less than 100 milligrams per 3 ounce cooked portion.
•Most shellfish generally have more sodium, ranging from 100 to 500 milligrams per 3
ounce cooked serving.
•Some processed or frozen seafood products may contain significantly higher sodium
levels. Products that are brine frozen such as crab legs may contain as much as 800 to
1000 milligrams of sodium per serving, and other products such as surimi or imitation
shellfish products, smoked fish, and some canned products that have salt added during
processing may also contain higher amounts of sodium. It’s a good idea to carefully read
ingredient or nutritional labels for processed products to determine their sodium content.
VITAMINS AND MINERALS
•Seafood is generally considered to be a reasonable but not a particularly rich source of
vitamins.
•Fish have levels of B vitamins that are similar to many other protein-rich foods.
•Fattier fish like mackerel and herring can be a good source of Vitamin D and Vitamin A.
•Most types of seafood are a reasonable source of minerals such as phosphorus,

potassium, and selenium.
•Canned fish such as salmon and sardines that contain bones which are softened during
the canning process can be a good source of calcium, but most fish flesh doesn’t provide
a significant amount of calcium.
•Some shellfish, such as clams and oysters, are a good source of iron, zinc, magnesium,
copper, iodine, and other trace minerals. Most fish contain moderate to small amounts of
these minerals.
QUESTION
What is the significance of being
familiarized with the nutritive values of
different varieties of seafood? Support
your answer by means of providing a
real-life example of its significance based
on the information that has been
discussed earlier.
Group 2 Members
• B2 Baluyot, Lian Andrew P.
• B5 Dela Cruz, Joseph Marley P.
• B10 Ortega, Justin DC.
• B11 Pangan, Dennis G.
• G1 Bernardo, Kim Angela T.
• G2 Briones, Mishelle Lhei M.
• G10 Reyes, Vernney Valerie E.
THANK
YOU

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NUTRITIVE VALUES

• A 3 ounce cooked serving of most fish or shellfish provides about one-third of

•Current dietary recommendations suggest that we reduce our total fat

•Most types of seafood are a reasonable source of minerals such as phosphorus,

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