• Eating the bones of small fish increases mineral uptake.fish image by arthur luhnev from Fotolia.com
  
  Professor D.M. Chilima of the World Fish Center calls fish the “rich food for poor people” because of its importance in nutrition, especially in developing countries. Besides providing high-quality protein and fats, fish contains many vitamins and minerals. The minerals found in fish are highly bioavailable, meaning they are easily absorbed by the body. Saltwater fish has the added bonus of containing iodine, a mineral essential to human nutrition. Chilima adds that eating the bones of small saltwater fish, such as anchovies and sardines, gives higher intakes of minerals such as calcium, phosphorous and fluorine.
  
  

Calcium, Chloride and Copper

• Calcium is important for strong teeth and bones.Teeth and Mouth image by Sujit Mahapatra from Fotolia.com
  
  Saltwater fish, such as salmon and sardines, contain high levels of calcium, which is important for bone and teeth health and the functioning of the nervous system and muscles. Calcium is important for blood clotting. Saltwater fish contains chloride, which is crucial to maintaining the fluid levels in cells, tissues, organs and blood. Copper, which is found in shellfish, helps protect the body’s cells from damage and is essential for the production of bone cells and red blood cells.
  
  

Fluoride, Iodine and Iron

• Iodine is especially important in the growth and mental development of children.children image by Orlando Florin Rosu from Fotolia.com
  
  Saltwater fish contains fluoride, which is needed for the formation of bones and teeth. Seafood is also rich in iodine. Iodine is added to refined salts because it is important for functioning of the thyroid gland and the hormones that regulate metabolism. It’s especially important in the growth and mental development of children. All fish contains iron, essential to the functioning of red blood cells and muscle function. Without enough iron, your cells suffer from a lack of oxygen. Iron deficiency leads to anemia, and problems with brain function and the immune system.
  
  

Magnesium, Phosphorous and Potassium

• Potassium is important for muscle and nerve function.muscle 2 image by chrisharvey from Fotolia.com
  
  Saltwater fish is rich in magnesium, which is needed for bone and teeth formation, and nerve and muscle functioning. Fish also contains phosphorous, another mineral involved in bone and teeth formation. Phosphorous is also involved in storing energy derived from food. Seafood is a rich source of potassium and helps nerves and muscles work correctly. Potassium is an important electrolyte that also ensures proper fluid levels in your cells and tissues.
  
  

Selenium, Sodium and Zinc

• Zinc found in fish is important for skin health and the immune system.Skin care. Beauty. image by Monika 3 Steps Ahead from Fotolia.com
  
  Shellfish is a rich source of selenium, which protects the body’s cells from damage and is involved in thyroid gland function. The sodium in saltwater fish is important in maintaining fluid balances in the body and is essential for the functioning of muscles and nerves. Saltwater fish contains zinc. Zinc is essential for healthy skin, healing and the immune system. Zinc plays a role in most of the body’s processes.