What’s so healthy about seafood?
Seafood is an important part of a healthy diet and is becoming the food of choice for the health-conscious. Some great reasons to eat seafood are shown in the nutrition information table below. It’s good for our brains, and lots more!
In Australia, we don’t eat enough seafood. The Australian Dietary Guidelines and Heart Foundation advise eating one or two fish-based meals per week (a serve of fish is 80 to 120 grams cooked weight), but according to the last National Dietary Survey, only one in four of us reported eating fish at least once a week.
“The evidence is now largely unequivocal that some fish each week is an advantage to health and longevity”.
This view is supported by a great deal of scientific and medical research. A good starting point to understand this information is FRDC's publication What’s so healthy about seafood?
- What’s so healthy about seafood? (booklet)
- What’s so healthy about seafood? (brochure)
- What’s so great about seafood? (brochure)
For more detailed information visit the Super Seafood website or download the Super Seafood information booklet.
The Omega-3 Centre
The FRDC is a member of the Omega-3 Centre. The Centre was set up and operates as a centre of excellence in Omega-3 fatty acids for Australia and New Zealand. Its primary focus is communicating the health benefits of long chain Omega-3s.
All communications from the Omega-3 Centre are based on sound science, and scientific advice will always be sought from leading researchers in the area. The Centre has strong links with a range of scientific organisations in Australia, New Zealand and internationally. The Centre acts as a catalyst for scientific research into Omega-3s and the benefits for human health, and helps translate the science of Omega-3s to actions.
What are Omega-3s?
Omega-3s are essential nutrients just like vitamins and minerals and they play many critical roles. Omega-3s are a type of polyunsaturated fat which our bodies cannot make naturally.
The Omega-3 (called ALA) found in plant sourced foods such as canola oil, linseeds and walnuts needs to be converted by the body to the long chain Omega-3s to be used effectively. Unfortunately, this conversion is very inefficient so it is desirable to include long chain Omega-3s in the diet as well.
Sources of long chain Omega-3s
Where are they found?
Oily fish, other fish and seafood are the main sources of long chain Omega-3s with eggs and lean red meat providing smaller amounts. Supplements of fish oil are rich in long chain Omega-3s and foods enriched with long chain Omega-3s are beginning to appear in supermarkets.
There is a vegetarian source of Omega-3 (called DHA) made from marine algae, which is used in a variety of Omega-3 enriched foods and infant formulas. Interestingly, it is the marine algae that fish feed on which helps make them a rich source of long chain Omega-3s.
How much do you need?
To prevent a deficiency of long chain Omega-3s, health authorities recommend 90mg/day for women and 160mg/day for men. However, to lower chronic disease risk, a much higher amount is recommended:
- For women 430mg per day
- For men 610mg per day
For some health conditions (such as arthritis and high blood triglyceride levels) doctors recommend higher intakes and fish oil supplements are required.
Rank |
Species |
Marketing name |
Scientific Name |
Oil (%) |
Total Omega-3 LC PUFA (mg/150g) |
1 |
Tuna |
Slender Tuna |
Allothunnus fallai |
16.5 |
5640 |
2 |
Swordfish |
Swordfish |
Xiphias gladius |
7.7 |
1530 |
3 |
Morwong |
Banded Morwong |
Cheilodactylus spectabilis |
3.2 |
1230 |
4 |
Redfish |
Alfonsino |
Beryx splendens |
5.2 |
1195 |
5 |
Whitebait |
Whitebait |
Lovettia sealii |
2.6 |
1100 |
6 |
Trevally |
Bigeye Trevally |
Caranx sexfasciatus |
4.7 |
1065 |
7 |
Whitebait |
Whitebait |
Galaxias maculatus |
3.3 |
1030 |
8 |
Mackerel |
Blue Mackerel |
Scomberomorus astralasicus |
3.8 |
760 |
9 |
Australian Bonito |
Australian Bonito |
Sarda australis |
1.5 |
650 |
10 |
Gemfish |
Gemfish |
Rexea solandri |
2.6 |
640 |
11 |
Rudderfish |
Rudderfish |
Centrolophus niger |
14.4 |
620 |
12 |
Mackerel |
Spanish Mackerel |
Scomberomorus commerson |
3 |
575 |
13 |
Sweep |
Sweep |
Scorpis lineolatus |
1.3 |
555 |
14 |
Australian Herring |
Australian Herring |
Arripus georgianus |
1.3 |
540 |
15 |
Grouper |
Western Blue Grouper |
Achoerodus gouldii |
3.6 |
540 |
16 |
Boarfish |
Bigspine Boarfish |
Pentaceros decacanthus |
1.5 |
530 |
17 |
Australian Salmon |
Australian Salmon |
Arripis trutta |
1.1 |
505 |
18 |
Mackerel |
Spotted Mackerel |
Scomberomorus munroi |
1.2 |
500 |
19 |
Mackerel |
School Mackerel |
Scomberomorus queenslandicus |
1.1 |
490 |
20 |
Mackerel |
Grey Mackerel |
Scomberomorus semifasciatus |
1.1 |
490 |
21 |
Tailor |
Tailor |
Pomatomus saltatrix |
1.3 |
490 |
22 |
Emperor |
Threadfin Emperor |
Lethrinus genivittatus |
2.6 |
490 |
23 |
Redfish |
Bight Redfish |
Centroberyx gerrardi |
0.5 |
485 |
24 |
Australian Sardine |
Australian Sardine |
Sardinops sagax |
1.2 |
470 |
25 |
Trevalla |
Blue-Eye Trevalla |
Schedophilus labyrinthica |
1.3 |
470 |