Our seafood not only tastes wonderful, it’s a great source of healthy omega-3 fats, high in protein and rich in vitamins and minerals – an essential part of our diet.

What’s in seafood?

One of the major benefits of eating seafood is that it’s packed with vitamins, minerals and other nutrients that keep our bodies in good working order.

> Vitamins & minerals

Seafood is a nutritional powerhouse, packed with a diverse array of essential vitamins and minerals crucial for good health. It is an exceptional source of B vitamins, particularly Vitamin B12, which supports nerve function and red blood cell formation, along with niacin and riboflavin. Oily fish are one of the few natural dietary sources of Vitamin D, which is vital for calcium absorption and bone health, and they also supply significant Vitamin A. On the mineral front, seafood is rich in selenium, an antioxidant, and iodine, necessary for thyroid hormone production. Shellfish like oysters provide remarkable amounts of zinc.

> Protein

Sanford Ltd's diverse range of sustainably harvested seafood is an exceptional source of both readily digestible high-quality protein and vital Omega-3 Fatty Acids. Across the spectrum, from white fish like Hoki and Ling, which consistently deliver about 18.9 grams of muscle-building protein per 100 grams, to premium species such as Hapuku, boasting an exceptional 24.2 grams. Our products offer a complete source of essential amino acids. Furthermore, our seafood is distinguished by a rich supply of beneficial fats. Oily fish like King Salmon and their sustainable Greenshell Mussels are packed not only with complete protein (often over 19 grams per 100 grams) but also with significant amounts of long-chain Omega-3s, specifically EPA and DHA, which are crucial for supporting heart and brain health. This combination makes our seafood a highly efficient and nutritionally superior dietary choice, often containing very little total or saturated fat.

> Salt & sodium

A compelling advantage of our seafood is its naturally low content of salt and sodium, making it an excellent choice for a heart-healthy diet. While many processed foods contribute to excessive sodium intake, pure and unadulterated fish like Hoki and Silver Warehou contain very low levels, often less than 100mg per 100 gram serving. By opting for fresh or simply prepared seafood, consumers can confidently enjoy a meal rich in protein and beneficial Omega-3s without the added sodium found in many prepared or processed alternatives, thereby supporting healthy blood pressure and overall cardiovascular wellbeing.

> Lean & Easily Digestible

Beyond the key micronutrients, seafood is fundamentally a lean and easily digestible food choice. Most lean or white-flesh species are naturally low in total fat and saturated fat, making them ideal for weight management and cardiovascular health. Even the oilier fish, while higher in fat, contain primarily "good" unsaturated fats beyond just the famous Omega-3s. Furthermore, the protein in seafood contains significantly less connective tissue than meat or poultry, making it inherently easy to digest—a benefit for all ages. Overall, this combination of high protein, low total fat, and high nutritional density ensures that seafood provides an efficient, low-calorie option for meeting daily dietary needs.

Health Benefits

Here are ten compelling reasons to include seafood in your diet, each with a brief explanation:

Seafood, from white fish to shellfish, is packed with high-quality, readily digestible protein. This protein is “complete,” meaning it contains all the essential amino acids your body needs for building and repairing muscle tissue, supporting cell growth, and maintaining overall health.

Fish, particularly oily species like salmon and mackerel, are among the best sources of long-chain Omega-3 Fatty Acids, EPA and DHA. These essential marine fats are renowned for protecting the heart, lowering blood pressure, reducing inflammation, and decreasing the risk of fatal heart disease.

Omega-3 fatty acids, which form a crucial part of brain cell structure, are vital for cognitive function throughout your life. Regular seafood consumption has been linked to improved concentration, better reading skills in children, and a reduced risk of age-related dementia and memory decline in adults.

Most varieties of seafood, especially white fish like Hoki and Ling, are remarkably low in total fat and saturated fat. This makes them a lean, healthy protein alternative to many red meats, helping you manage cholesterol levels and maintain a healthy weight.

The Omega-3s in seafood, specifically DHA, play a protective role in the eyes. Consuming oily fish regularly helps safeguard against conditions like age-related macular degeneration (AMD), and fish also supplies retinol (Vitamin A), which is important for night vision.

The powerful anti-inflammatory properties of Omega-3s can significantly benefit your joints. Including seafood in your regular diet has been shown to help ease the symptoms of rheumatoid arthritis and may also slow the progression of chronic joint conditions like osteoarthritis.

Seafood is a dense source of several minerals crucial for health that are often lacking in modern diets. These include Iodine (essential for thyroid function), Selenium (an antioxidant mineral), Zinc (important for immunity), and Potassium.

Fatty fish are one of the few natural dietary sources of Vitamin D, which is critical for bone health, calcium absorption, and immune system function. They also provide significant amounts of Vitamin A for immune and visual health.

Research has established a connection between low Omega-3 levels and an increased risk of mood disorders. Eating seafood can help regulate mood, potentially assisting in the prevention of conditions like depression, Seasonal Affective Disorder (SAD), and postnatal depression.

Due to its low amount of connective tissue compared to red meat, seafood is easy for the body to digest. This, combined with its high protein and low-fat content, makes it a highly efficient, satisfying, and low-calorie option for managing your nutritional intake.

Two portions a week

Due to the essential nutrients contained in fish and shellfish, most global health experts recommend that adults consume at least two portions of seafood every week, with one portion being oily fish. A standard serving is typically considered to be about 140 grams, or roughly the size of a fist. While there are maximum intake recommendations for certain groups (such as pregnant women) and for species higher in mercury, major reports, including the joint FAO (Food & Agriculture Organisation of the United Nations) and the WHO (World Health Organisation) expert consultations, affirm that for the general population, the significant health benefits of regular seafood consumption far outweigh the potential risks associated with contaminants.