1. Crab. Rich in protein, omega 3 fatty acids, selenium, chromium, calcium, copper and a large amount of zinc, hairy crabs are much more nutritious than other crabs. Omega 3 fatty acids help prevent arthritis and reduce high blood pressure. Low in calories, low in saturated fat, and good for heart health. Note: Patients with hyperlipidemia should only consume it occasionally.

2. Smoked salmon and salted raw salmon. The extremely high content of omega-3 fatty acids helps protect vision in patients with age-related macular degeneration. However, the sodium content is relatively high, and 85 grams can provide 20% of the daily sodium requirement. Note: Patients with high blood pressure should not consume excessive amounts.

3. Shrimp, crayfish, prawn. Contains large amounts of vitamin B12. It is also rich in zinc, iodine and selenium and is low in calories and fat. Note: The cholesterol content is high. People with high cholesterol should not consume excessive amounts.

4. Squid. Contains protein, omega-3 fatty acids, copper, zinc, B vitamins and iodine. B vitamins help relieve migraines, and phosphorus helps calcium absorption. 100 grams of squid has only 70 kcal of energy. Note: Do not eat more than one fistful of squid per day, and it is best not to fry it when eating.

5.Oyster. Rich in protein, zinc, omega-3 fatty acids and tyrosine, and low in cholesterol. The zinc content is extremely high, which helps improve male sexual function. Note: 6 oysters contain twice the daily requirement of zinc. If oysters are not fresh, they can easily cause food poisoning.

6. Scallops. Rich in protein, omega-3 fatty acids, B vitamins, magnesium and potassium, it is low in calories and contains no saturated fat. Eating scallops regularly can help prevent heart disease, stroke and Alzheimer's disease. Note: Compared with other seafood, it has higher energy, so those who want to lose weight should eat it appropriately.

7. Lobster. Rich in iodine, selenium, B vitamins, vitamin E and healthy protein. Lower in cholesterol and calories. 150 grams of lobster meat contains 33 grams of protein. Note: People with high cholesterol should only consume it occasionally.

8. Mussels. Rich in selenium, iron, folic acid, vitamin A, B vitamins, iodine and zinc. Eating mussels regularly is good for thyroid health. Note: 1 small bowl of mussels can meet your daily vitamin B12 needs and half of your iodine needs. However, pregnant women should try not to eat it.

9. Octopus. Contains large amounts of B vitamins, potassium, selenium, taurine and iron, and does not contain saturated fat. Taurine can lower blood cholesterol, help prevent heart disease, and relieve stress. 85 grams of octopus contains 140 kcal. Note: When buying octopus, try to choose a small one. If it is too big or too old, it will not be easy to cook.

10. Conches and clams. Rich in vitamin A and zinc. The protein content is higher than mutton. This type of seafood is high in zinc, which is also good for skin and hair health. Vitamin A helps improve vision. Note: The place of origin is very important. Try not to buy products from offshore areas as they may be more likely to be contaminated.