Protein plus…vitamins and minerals
Another benefit to choosing fish more often to boost protein intakes, is that it comes with a wide range of other vitamins and minerals. Amounts vary depending on the variety but most fish provide phosphorus, selenium and vitamin B12. White fish usually provide potassium and vitamins B3 and B6. Shellfish often contain copper, zinc and iodine. And oily fish provide potassium and vitamins B3 and B6. Oily fish are also one of the few naturally rich food sources of vitamin D (eggs are the only other food that naturally provides good amounts of this nutrient). Vitamin D is needed for the maintenance of normal bones and teeth9, as well as keeping the immune system working normally and the muscles functioning properly10. Blood levels of this vitamin are low in a significant number of people in the UK, so eating more oil-rich fish can help to boost intakes11.
11 Scientific Advisory Committee on Nutrition (2016) Vitamin D and Health. https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/537616/SACN_Vitamin_D_and_Health_report.pdf