So you probably got the memo that fish is good for you, right? I bet you don’t know exactly how good it is for you, though!  Fish is an important source of vitamins and minerals, essential for normal functioning of our body. In addition, fish provide a great source of lean animal protein and omega-3 fatty acids!  For our purposes today, let’s look at the vitamins and minerals that are in fish that prove essential for our good health.

A close up of gloved hands deboning raw salmon fillet


  • Vitamin A – This vitamin is necessary for normal growth, formation of bones and teeth, and cell building. It prevents poor eyesight and helps in treatment of many eye diseases. Oily fish, especially, aids in the build up of this necessary vitamin.
  • Vitamin B-Complex – B-complex vitamins have been associated with healthy development of the nervous system.
  • Vitamin D – Vitamin D is essential in proper bone development. It also helps with correct use of calcium and phosphorus, which are both necessary for strong bones and teeth; combined with vitamins A and C, it helps prevent colds. For those of us living in the norther climates, we require more vitamin D that the exposure to the sun’s rays can provide.  In fact, most people in the north are vitamin D deficient. Fish is an amazing natural food source for vitamin D.
  • Vitamin K helps prevent internal bleeding and stimulates correct coagulation of blood.

salmon dish


Minerals – Fish is also a good source of minerals such as magnesium, calcium, selenium, zinc, iodine and iron.

  • Calcium – Fish contains calcium, the most abundant mineral in your body. Calcium is found in a number of shellfish, including crab, lobster and shrimp.
  • Magnesium represents another type of essential mineral found in fish. Magnesium in the body works together with calcium to form the minerals that make up your bones. In addition, magnesium aids in proper muscle functioning, maintaining the health of your heart, and may prevent the development of type 2 diabetes.
  • Selenium is a potent antioxidant that protects against cell damage and may help to counter the negative effects of mercury.
  • Zinc and Iron is needed for cell growth and immune system health. Iodine helps maintain thyroid gland function, while iron is important in red blood cell production.


For more information on the benefits of eating various types of fish, check out our blogs on the benefits of a pescatarian diet and more reasons why you should add more fish to your diet.