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What Vitamins Are in Fish?

Eating fish is an excellent way to get some of the vital nutrients your body needs. Different types of fish contain differing amounts and types of vitamins. Fish is also a good source of omega-3 fatty acids and other nutrients. In general, you will not get all the vitamins and nutrients you need solely by eating fish. Eating a balanced diet that contains fruits, vegetables and other food items in addition to fish will ensure that you get all the vitamins you need to remain healthy.

  1. Vitamins

    • Vitamins found in fish include riboflavin, B2 and vitamins A, C and D. Riboflavin helps the body metabolize amino acids, fatty acids and carbohydrates. Vitamin A is important for vision and helps eyes adjust between light and dark situations, such as going from a darker indoor setting to a brighter outdoor setting. Vitamin A also helps keep eye cells, skin cells and mucous membranes healthy. Vitamin C aids in the production of collagen, helps in the absorption of vitamins A and E and promotes a healthy immune system. Vitamin D aids in the absorption of calcium, helps in the prevention of osteoporosis and promotes joint and bone health. Fish that are high in vitamin A include salmon--a single serving has 18 percent of recommended daily allowance, or RDA--and tuna--a single serving has 43 percent of RDA.

    Omega-3 Fatty Acids

    • In addition to vitamins, fish are an excellent source of omega-3 fatty acids. These nutrients offer a variety of health benefits. Heart-health benefits include a decrease in the incidence of heart disease, a reduction of blood pressure and help in the prevention of abnormal heart rhythms. Omega-3 fatty acids are also credited with helping to prevent arthritis and promoting healthy brain function. Fish that are especially rich in omega-3 fatty acids include salmon, tuna, trout, sardines, perch, cod and sea bass.

    Calcium and Phosphorus

    • Calcium aids in bone health and helps prevent osteoporosis. Phosphorus aids in cellular processes, helps in digestion and assists in the formation of bones and teeth. A single serving of rainbow trout has 11 percent of the RDA for calcium, and a single serving of perch has 7 percent of the RDA for calcium. Both halibut and salmon are good sources of phosphorus.

    Iron and Zinc

    • Iron is a component of hemoglobin and helps transport oxygen in blood. Zinc aids in cellular processes, promotes a healthy immune system and supports growth and development. A single serving of salmon contains about 9 percent of the RDA for iron; a single serving of trout has 7 percent of the RDA for iron; and a single serving of cod has 5 percent of the RDA for iron. A single serving of flounder or sole contains 3 percent of the RDA for zinc.

    Potassium and Magnesium

    • Potassium aids in muscle function and cardiovascular health and promotes general health. Magnesium aids in the absorption of calcium, aids in muscle function and promotes heart health. Halibut is an excellent source of magnesium, and a single serving contains 20 percent of the RDA for this mineral. Salmon, flounder, sardines, and cod are all good sources of potassium.

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