When you eat shellfish regularly, you supply your body with high-quality protein and essential micronutrients, though safe handling and preparation remain critical.
Shellfish supply zinc and selenium, minerals that help strengthen the immune system. Zinc supports the development and function of immune cells, while selenium helps regulate inflammation and protect cells from oxidative damage.
Some shellfish, like oysters and clams, contain exceptionally high amounts of zinc. Many people don’t get enough zinc in their daily diet, so adding shellfish can help fill that gap.
Shellfish provide vitamin B12, which helps keep your nerves and brain working well. Your body also needs B12 to make red blood cells.
If you don’t get enough B12, you may feel tired or notice changes in memory or focus. Eating shellfish regularly can help you meet your B12 needs.
Shellfish also contain small amounts of omega-3 fatty acids. These fats support the health of the brain and nervous system. While shellfish don’t contain as much omega-3 as salmon or sardines, they still contribute to your overall intake.
Shellfish are a good source of protein. Protein helps build and repair muscles and supports your immune system. Shellfish also provide protein without much saturated fat.
Most shellfish contain low levels of mercury. Unlike larger fish, shellfish don’t build up as much mercury in their bodies. This makes shellfish a safer seafood choice for individuals who frequently consume fish.
Shellfish combine high protein with low calorie density, which helps you feel full after meals. Protein slows digestion and reduces hunger, supporting appetite control and weight management when shellfish is included in balanced meals.
Shellfish also pack vitamins and minerals into relatively few calories, making them a nutrient-dense option.
Shellfish trigger allergic reactions in many people, and those reactions can be severe. If you have a shellfish allergy, you must avoid them completely.
Raw or undercooked shellfish can carry bacteria, viruses, or toxins. The U.S. Department of Agriculture advises cooking shellfish to an internal temperature of 145°F (63°C).
Properly cooked shellfish turn firm and opaque, and their shells open during cooking. Discard any that remain closed.
If you don’t have a shellfish allergy, you can include cooked shellfish in meals several times per week. To reduce risk and improve nutritional value:
- Choose cooked shellfish over raw options
- Steam, boil, grill, or sauté instead of frying
- Select sustainably sourced shellfish, such as farmed oysters or mussels
- Check labels on frozen or seasoned products for sodium content. Stick to frozen options with less than 15% Daily Value of sodium per serving.
Including shellfish as part of a varied seafood pattern helps you meet protein and micronutrient needs while minimizing contaminant exposure.
