Seafood is a source of high-quality protein, vitamins, and minerals, which can be an important part of a balanced diet. however pregnant women, women of child bearing age, and children under the age of 12 are advised to not eat the following marine fish: swordfish, shark, tilefish, king mackerel, canned tuna and tuna steaks should be limited. consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase risk of food borne illness.