Seafood is a highly nutritious food and is a good source of protein and many other beneficial nutrients and minerals. 

The table below shows you which species of New Zealand seafood are 'sources' or 'good sources' of these benefitial nutrients.

The nutrients found in various types of seafood are associated with a wide range of health benefits, including:

• Iodine, Potassium: Contributes to growth and development in children
• Iodine, Vitamin B12: Necessary for normal neurological function
• Iron: Contributes to the reduction of tiredness and fatigue
• Protein: Contributes to the growth and maintenance of muscle mass
• Omega-3 fatty acids: Contribute to heart health

Under New Zealand food standards, the words 'source' and 'good source' are strictly defined. You can see a detailed explanation of how a food qualifies to be a source or good source of a nutrient at the bottom of the table. 

Seafood comes in many different forms, offering a range of dietary benefits. It is also easy to cook. For inspiration, see our delicious recipes section! Or watch the Zak and Tamar's Fishy Bits video series on YouTube.

A recent literature review has summarised in detail the significant health benefits associated with seafood consumption. If you wish to learn more, please use the link below to access this study, videos, fact sheets and other relevant information via the International Coalition of Fisheries Associations website or the FRDC website.