Eating Seafood Boosts Health at Every Stage of Life From Pregnancy to Old Age

Backed by 280 peer-reviewed studies, a sweeping new report confirms seafood’s unmatched role in reducing pregnancy risks, preventing chronic disease, and supporting brain, heart, and immune health.

By Samantha McLeod
SeaWestNews

A sweeping new international report has confirmed that eating seafood regularly delivers powerful health benefits, from the womb to old age, with evidence pointing to a significant reduction in chronic disease and premature death.

The report, titled The Health Benefits of Eating Seafood, is one of the most comprehensive of its kind. It was compiled by Australian researchers Dr. Wendy Hunt and Professor Alexandra McManus and draws on more than 280 peer-reviewed studies spanning a decade. Funded by the Fisheries Research and Development Corporation and the International Coalition of Fisheries Associations, the 2025 review lays out the benefits of seafood consumption across every stage of life, from prenatal development to healthy ageing.

“The benefits of fish consumption and the role of marine-sourced omega-3s in health at all stages of life, from conception to ageing, outweigh the potential risks (with the exception of a few selected species in sensitive populations),” the authors conclude.

Seafood is more than a lean protein source. According to the study, it delivers essential nutrients that help regulate heart function, immune response, brain development, bone strength, and even mental health. These include omega-3 fatty acids (EPA and DHA), vitamins A, D, E, B12, and minerals like iodine, calcium, selenium, and zinc.

Critically, the strongest health effects were tied to oily fish such as salmon, herring, and mackerel, all rich sources of long-chain omega-3 polyunsaturated fatty acids (n-3 LC PUFA). “The strongest n-3 PUFA evidence relates to DHA consumption,” the report states, citing its role in cardiovascular health, cognitive development, and inflammation control.

Among the standout findings:

• Two servings of fish per week reduce cardiovascular risk by 10 percent. One serving per day cuts the risk by up to 30 percent.
• Seafood eaters showed lower all-cause mortality, reduced risk of type 2 diabetes complications, and improved outcomes in cancer therapy.
• Older adults who eat fish twice a week experience a 10 percent drop in dementia risk and a 30 percent reduction in Alzheimer’s risk.
• Pregnant women benefit from better birth outcomes and reduced risk of infant allergies through seafood intake.

Crucially, the report emphasizes that eating whole seafood delivers greater health benefits than isolated supplements. “The consumption of fish or seafood offers greater benefits to health than consuming n-3 LC PUFA or other individual nutrients as supplements,” it states.

This latest report mirrors an earlier study by Dalhousie University which showed that when it comes to the nutritional quality of salmon, it’s not whether the fish is farmed or wild that matters most—it’s the species.

Led by Dr. Stefanie Colombo, Canada Research Chair in Aquaculture Nutrition, the study compared six common types of salmon available to Canadian consumers. The results challenged long-held assumptions.

“I get a lot of questions from people I meet about farmed salmon, and many believe it’s full of fat and contaminants,” said Dr. Colombo, when she released the Dalhousie study.

“I was surprised by a few things. It’s really the species of salmon that makes the biggest difference in nutritional quality—not whether it was farm-raised or wild-caught.”

The research found that wild Sockeye salmon had the highest omega-3 content and protein density, while farmed Atlantic and farmed organic Atlantic salmon had the lowest mercury levels, making them excellent choices for regular consumption. Farmed Atlantic salmon, in particular, struck a balance between affordability, nutritional value, and availability across both of Canada’s coasts.

Yet despite its proven nutritional value, farmed salmon continues to be the target of misinformation.

One of the most persistent falsehoods is that farmed salmon is dyed red to mimic the natural colour of wild fish. That claim, repeated by anti-fish farming activists, has spread widely but holds no ground in science.

“The colour of salmon fillets is red due to naturally occurring molecules called carotenoids, such as astaxanthin,” explained Dr. Colombo. “This is the same pigment found in shrimp, krill, and even flamingos.”

Astaxanthin isn’t just for pigmentation, it’s essential to fish health and plays a critical role in boosting immunity, reproduction, and survival. In humans, its antioxidant power is 100 times stronger than Vitamin E, with benefits linked to reduced inflammation, better cardiovascular function, and protection against chronic diseases.

Far from being an artificial additive, astaxanthin is part of a natural diet in the wild and is safely incorporated into aquaculture feed to mirror those conditions.

“Ultimately, the goal is to have safe and nutritious salmon available to Canadians, in a sustainable manner,” said Dr. Colombo.

As the science continues to affirm the critical role seafood plays in lifelong health, Canada’s seafood farmers and fishers want you to put more “vitamin sea” on your plate.

The Canadian Aquaculture Industry Alliance (CAIA) and the Fisheries Council of Canada (FCC) have created the “Choose Canadian Seafood” campaign  , designed to cater to the growing demand among Canadian families for fresh, locally produced seafood products.

Emphasizing the ease of incorporating nutritious seafood into daily meals, this initiative prioritizes convenience, health, and sustainability, with the introduction of new partnerships that are set to make choosing Canadian seafood even easier, the groups said in a joint statement.

(Main file image courtesy of Mowi)