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"<p>In general, seafood is a nutrient-rich, lower-calorie source of protein. The USDA recommends eating two servings per week. Of course, how you prepare your seafood will determine how healthy it is. To maintain the maximum nutritional benefits, it's best to grill, broil, boil, or steam seafood. Here are some benefits of the most popular types of seafood:<br>\r\n</p>\r\n<ul>\r\n<li><p><b>Fish</b> - Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium and potassium. Omega-3 fatty acids are exceptionally high in fatty fish. Salmon and tilapia are popular fish choices due to their delicious flavor and taste, versatility in preparation and budget-friendly price. Frozen fish is just as nutritious as fresh.</p>\r\n</li>\r\n</ul>\r\n<ul>\r\n<li><p><b>Oysters, Clams &amp; Scallops</b> - The over-150 different edible species of clams and oysters are a good source of iron, zinc, magnesium, copper, iodine, and other trace minerals.&nbsp;According to the <u><a href=\"https://www.whoi.edu/oceanus/feature/can-clams-and-oysters-help-clean-up-waterways/\" target=\"_blank\">Woods Hole Oceanographic Institution</a></u>, clams represent one of our nation's most sustainable seafood resources, filtering up to 24 gallons of water per day.&nbsp;</p>\r\n</li>\r\n</ul>\r\n<ul>\r\n<li><p><b>Lobster &amp; Crab</b> - Perfect for those who don't enjoy &quot;fishy&quot; tasting fish, lobster and crab are versatile and &quot;meaty.&quot; Lobster is rich in omega-3 fatty acids, which are found in very few foods.</p>\r\n</li>\r\n</ul>\r\n<ul>\r\n<li><p><b>Salmon</b> - With a whopping 22gm protein (3oz) and up to 2400mg of Omega 3s (4oz), salmon is the all-star of the fish in the seafood world and a valuable source of vitamin D. Since canned salmon may contain bones, this more budget-friendly and shelf stable choice is also a good source of calcium.</p>\r\n</li>\r\n</ul>\r\n<ul>\r\n<li><p><b>Shrimp</b> – This versatile seafood is not only low in calories, but it is also naturally free from saturated fats.</p>\r\n</li>\r\n</ul>\r\n<p>It's important to make seafood part of a well-balanced diet and always to read food labels.&nbsp;</p>\r\n"
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