Seafood benefits for the body and the best natural alternatives

Seafood is not just healthy — it is an essential part of a balanced diet. Fish, caviar, seaweed, mussels, shrimp, squid, and other seafood products are rich in omega-3 fatty acids, iodine, vitamin B12, and easily digestible protein. These nutrients support the thyroid gland, nervous system, metabolism, energy production, and overall health.

Seafood contains high levels of unsaturated fatty acids (omega-3, omega-6), which help support cardiovascular health, brain function, and healthy cholesterol levels. Iodine found in seafood is essential for proper thyroid function and the production of hormones T3 and T4 responsible for metabolism and body temperature regulation.

Popular seafood products include fish, fish roe and caviar, seaweed (kelp, laminaria), chuka salad, squid, mussels, shrimp and oysters.

These products are also excellent sources of vitamin B12, which is critical for the nervous system, healthy brain activity, and prevention of neuron damage. Their high-quality protein provides long-lasting energy and helps maintain muscle tone and vitality.

How often should you eat seafood?

For adults with a balanced diet, eating seafood 1–2 times per week is usually enough. A portion of 100–150 grams can cover the body’s iodine and vitamin B12 needs for several days.

The healthiest cooking methods include steaming, boiling and baking. These methods preserve valuable nutrients, natural flavor, and aroma.

Nutritionists also recommend alternating different seafood types because each contains unique vitamins and minerals necessary for overall health.

Despite its health benefits, seafood may contain preservatives used to extend shelf life. For example, some caviar products contain preservative E-239, which may release formaldehyde compounds when exposed to stomach acid.

Frozen fish is often thawed and refrozen multiple times before reaching consumers. This process can damage protein structure and reduce omega fatty acid content.

Another important factor is that seafood is considered one of the strongest food allergens. Many people with food allergies cannot safely consume fish, shellfish, or seaweed products.

For people who cannot eat seafood, walnuts and walnut-based products are excellent natural alternatives. They are rich in plant-based omega-3, omega-6, and omega-9 fatty acids, iodine, vitamins and vegetable protein. Walnuts help support brain activity, cardiovascular health, metabolism and immune function.

How to consume walnuts and walnuts oil for better health

Walnuts are nutrient-dense but high in calories. Adults only need about 30–50 grams per day (a small handful) to help maintain healthy levels of iodine, B vitamins, and healthy fats.

Cold-pressed walnut oil is best consumed raw: 1 tablespoon dailyon an empty stomach or added to salads or side dishes. Because walnut oil has a low smoke point, it is not suitable for frying or high-temperature cooking.

People with thyroid dysfunction may also use walnut oil externally by gently applying it to the neck area.

CraftOil walnut products for a healthy lifestyle

CraftOil offers a regularly updated ассортимент of natural products including cold-pressed plant oils, nuts and seeds, grain products, natural flour, herbs and spices.

The catalog includes raw walnut kernels, crushed walnuts and cold-pressed walnut oil. All products are 100% natural, organic, and free from preservatives, artificial flavors and harmful additives.

Customers can also order black cumin oil, sesame seeds, dried dill, spices for meat and fish, and many other healthy products.