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Show news archive Fish 'n' Tips

Superfoods from the sea


Sure, you know seafood is healthy. But do you know why?

For seafood, particular groups of vitamins and minerals that are hard to come by in other foods are found naturally in the meat. We have put together this guide to the key vitamins and minerals found in seafood to provide you and your kitchen staff with some insights on seafood to better sell and serve them.

Omega-3 fatty acids

You have probably heard once or twice, that these fatty acids are good for you and with good reason. The strongest link between Omega-3's and health concerns heart disease. Research has shown that Omega-3's helps to keep a steady heart rate and prevent survivors of heart attacks from suffering another heart attack or stroke.

But Omega-3's are beneficial on a long list of health areas such as brain health, fighting depression, reduce ADHD symptoms in children and much more.

Check out this list of 17 health benefits to Omega-3's

If you want to serve up some Omega-3 for your customers, try Greenland halibut with 2,36g omega-3 fatty acids pr. 100g or go for the classic salmon with a whopping 3g pr. 100 g.   

Vitamin D

Strong teeth and bones? Vitamin D is a key player in maintaining this. It helps promote the absorption of calcium and is mainly found in eggs, cheese or fatty fish. Because vitamin D is liposoluble, it is a good idea to eat a source of fat together with the vitamin.

Greenland halibut is a great source of vitamin D with 15 microgram pr. 100g (that adds up to 200% of recommended daily intake) and because of the natural healthy fatty acids, you get the fat needed to absorb the vitamin too.

What is a superfood?

What is a superfood?

The term 'superfood' is commonly used to describe a food that has a particularly high density of a certain nutrient such as seafood, olive oil, berries and whole grains.


Selenium plays a key part for our antioxidant enzymes, that neutralizes the damaging free radicals in the body. In combination with iodine, selenium helps with the thyroid hormone production. The recommended daily intake varies from country to country and depending on gender, for the UK the recommended daily intake is 75 microgram for men and 60 microgram for women.

For a big bite of selenium, go for American lobster with 38,1 microgram of selenium per 100g or Atlantic cod with 28,7 microgram.

Protein vs. fat ratio

Protein from meat is usually associated with the harmful unsaturated fats – but with cold-water prawns, you get an impressive 24g of protein pr. 100g and only 1,1g of fat. This ratio makes seafood and particularly prawns ideal for heart patients, who are looking to get healthier sources of protein and as a healthy food in general for a balanced diet.

Super seaweed?

Super seaweed?

Royal Greenland is cultivating seaweed near Maniitsoq in Greenland on a trial basis to learn if it has commercial value. All types of seaweed contain a rich supply of minerals, most prominently calcium, copper, iodine and iron. They are also rich in protein, fibre and vitamins, specifically vitamin K and folic acid, while being low in calories and fat.

Vitamin B12

B12's – or cobalamins – is a vitamin commonly found in protein, that we rely on to support a wide range of functions in the body. Just to mention a few: production of blood cells, bone health, prevention of osteoporosis, healthy hair, skin and nails and to boost your energy levels. For mothers' to be, vitamin B12 even helps prevent birth defects. The NHS recommends a daily intake of 1,5mg for an adult.

For a solid dose of vitamin B12, try scallops with 23% of the recommended daily intake and top them off with a spoonful of lumpfish roe with 19,5 microgram per 100g for an extra boost.


Potassium is best known for its ability to help flush sodium from the body and regulate blood pressure. Potassium has also shown to help maintain muscle mass and help prevent cardiovascular disease.

For a good source of potassium, try Greenland halibut with 306mg or plaice with 321mg per 100g.


Iodine is an essential mineral for the thyroid gland to help regulate hormones and growth. It is hard to come by naturally in decent amounts, which is why many countries add it to table salt.

Iodine can be found in seafood and particularly good sources are American lobster with 700 microgram per 100g or Atlantic cod with 253 microgram of iodine pr. 100g.


Next news: Cooking with Greenland halibut