FISH
At least 2 servings of oily fish/week
Fish do not contain
vitamin C,
fiber
or
phytochemicals;
and contain very little
vitamin K1, carbohydrate
and
vitamin E
Oily fish — for omega-3 fat (DHA & EPA), high-quality protein, vitamins D & B (including B3, B6, B12), selenium, iodine, phosphorus, calcium (when eaten with bones eg tinned fish)
Lean/white fish — for high-quality protein, vitamin B2, B3, B6, B12, selenium, iodine, phosphorus
Shellfish & other seafood — for high-quality protein, vitamin D, vitamin B12 and iron (esp. in clams, oysters, mussels), zinc (esp. in oysters), selenium (esp. in shrimp, crab, mussels), iodine, copper (esp. in oyster, lobster), omega-3 fat (esp. in oysters, mussels, squid), iodine (esp. in shrimp, squid, oysters)
