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5 Omega-3 & Mineral Rich Seafoods To Stuff Into Your Fitness Diet

seafood nutrition, seafood nutrition facts, salmon nutrition, mussels nutrition, rainbow trout nutrition, sardines nutrition

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For most of us who are starting a fitness routine, we know which exercises to start with but diet can be a little bit more confusing. We tend to forget to eat right even though it is a crucial aspect of weight loss, if not the most important.

While it is important to lose weight, it is equally important to change your body composition to replace stored fat with lean muscle. To build muscle mass, you have to include foods in your diet that are rich in high quality protein. Of all the protein sources available, fish happens to be one of the most nutrient-rich, as it often contains high quantities of omega-3 fatty acids, vitamins, and essential minerals.

Looking to add a little more seafood to your diet? Here are a five quality, and lesser-known fish options that can provide a boost to any fitness diet.



1. Sardines

For such a small fish, sardines offer a variety of strong health benefits. Not only are they a rich source of protein and omega-3 fatty acids, but also vitamin D, calcium, and iron. Sardines contain amino acids that are necessary to build muscle tissue, whereas the omega-3s help regulate cholesterol levels in the blood and reduce the chance of heart diseases, type-2 diabetes, and depression.

The vitamin D present in sardines helps with the absorption of calcium and the development of bone tissue, as well as muscle, nerve, and immune function. Owing to heavy fishing of sardines, there is currently a shortage of this particular fish. However, farmed and canned sardines are just as rich in nutrients as are wild sardines.1


2. Kelp

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Unlike South Asian cultures where seaweed is a predominant component in the diet, other cultures have not yet started including it as a part of their dietary habit. Kelp, also called kombu is the most widely available seaweed. It has low caloric value with only 34 calories per cup and is a storehouse of critical nutrients like calcium, iron, and vitamin K, including 13% of the recommended daily calcium intake needed for bone tissue growth.

Iron, on the other hand, is a key component of hemoglobin and is necessary to create red blood cells, which help transport oxygen from the lungs to the rest of the body. Vitamin K in kelp helps activate enzymes required for blood clotting when you are wounded, and helps aid cartilage and bone development.2


3. Mussels

Mussels are regarded as poor man’s food. However, they’re a rich source of protein and important nutrients like essential omega-3 fatty acids, which help reduce triglyceride levels in the blood that can cause cardiovascular diseases.

Additionally, a 3 oz. serving of mussels packs 32% DV for iron (required for oxygen transport) and 340% of vitamin B12.3

Need a recipe? Make these quick and easy white wine steamed mussels.


4. Wild Salmon

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Wild salmon is a strong source of high quality protein and a variety of important nutrients. Salmon is rich in omega-3 fatty acids, which help regulate cholesterol levels in the blood and can help reduce the risk of cardiovascular disease, inflammation, and type-2 diabetes.

Salmon is also rich in a variety of minerals, including significant amounts of potassium, iron, phosphorus, magnesium, and selenium, a powerful antioxidant.4

If possible, always choose wild salmon over farmed salmon.


5. Rainbow Trout

If you cannot find salmon, substitute it with rainbow trout. It has a shiny outer skin, and the flesh is delicate and slightly sweet.

Like salmon, rainbow trout is a great source of protein—which can help support lean muscle growth—and omega-3 fatty acids. Rainbow trout is also high in vitamin B, a nutrient critical for breaking food down into usable energy for daily activities.5


Seafood is not only an exotic food choice, it’s extremely beneficial for the body. A balanced diet should be able to supplement all your nutritional needs — seafood more than makes up for those needs without compromising taste for health.

Start today and try to actively include more seafood in your diet. You’ll live healthier, longer, and leaner.

Vineetha Reddy

Vineetha Reddy

Being a regular practitioner and adviser of everything related to nutrition, fitness, health and wellness, I also have begun to write and contribute to this knowledge ecosystem. I strongly believe that the organic food you find in your pantry provides the best benefits for good health.
Vineetha Reddy

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References, Notes, Links

  1. NutritionData — Sardine Nutrition Facts []
  2. NutritionData — Kelp Nutrition Facts []
  3. NutritionData — Mussels []
  4. NutritionData — Salmon []
  5. NutritionData — Rainbow Trout []