Seafood has long been a cornerstone of many diets around the world—and for good reason. It’s not just delicious, but packed with nutrients that benefit our overall health. When sourced responsibly, seafood can be an excellent addition to a balanced diet. However, there are several important considerations to keep in mind to ensure the seafood you consume is both healthy for you and kind to the planet.
Health Benefits of Seafood
Fish is often regarded as one of the healthiest sources of animal protein, offering a wealth of nutrients, including lean protein, healthy fats, and essential vitamins and minerals. The omega-3 fatty acids found in fish, in particular, are vital for maintaining good brain function and heart health.
Additionally, shellfish like shrimp, crab, oysters, and clams are rich in immune-boosting nutrients like zinc, magnesium, selenium, and B-12. These nutrients are commonly deficient in many Western diets, making shellfish an excellent choice for anyone looking to boost their nutritional intake.
Seafood is also an excellent source of vitamin D, which is often difficult to obtain from other food sources. For those living in colder climates, seafood can be crucial for meeting daily vitamin D needs, especially in the winter months when sunlight exposure is limited.
Perhaps most notably, seafood’s omega-3s have been linked to numerous health benefits. Regular consumption has been shown to reduce inflammation in the body and lower the risk of heart disease, stroke, and Alzheimer’s disease. In fact, research suggests that children born to mothers who ate omega-3-rich seafood during pregnancy tend to have better cognitive function.
Why Choosing Healthy Seafood Matters
While seafood offers numerous health benefits, there are also potential risks associated with consuming it. Understanding these risks and making informed choices can help you enjoy the benefits of seafood without the drawbacks.
Contaminants in Seafood
Industrial pollution has caused harmful substances like mercury, cadmium, and PCBs to enter our oceans, lakes, and rivers, which in turn contaminates the fish and other sea creatures. While many of these pollutants are harmful to our health, mercury is particularly concerning. It is a neurotoxin that can lead to fatigue, headaches, memory loss, and, most alarmingly, developmental issues in infants and fetuses.
The larger and older the fish, the more likely it is to accumulate toxins like mercury. Fish higher up the food chain, such as tuna and swordfish, tend to have the highest mercury concentrations.
Foodborne Illnesses
Raw seafood, especially when not properly handled, poses a risk of foodborne illness. This is particularly common with dishes like sushi, ceviche, and oysters. Additionally, shellfish is a well-known allergen and can cause serious reactions in susceptible individuals. It’s important to be aware of these risks, especially when consuming raw or undercooked seafood.
Overfishing
Overfishing is a significant threat to the health of our oceans. Unsustainable fishing practices deplete fish populations and harm marine ecosystems. To ensure that we can continue to enjoy seafood in the future, it’s essential to choose sustainably sourced options. Farmed fish, while offering a potential solution, can also have environmental downsides, such as pollution and habitat damage.
How to Choose Healthy, Safe, and Sustainable Seafood
When shopping for seafood, it’s important to look for options that are not only nutrient-rich but also low in contaminants and sourced sustainably. Here are some tips to help you make the best choices:
- Look for Omega-3 Rich Fish
Cold-water fish such as salmon, tuna, sardines, and trout are high in omega-3 fatty acids, which support heart and brain health. These fish also help maintain vitamin D levels during the winter months when sunlight exposure is low. - Choose Smaller Fish
Smaller fish like sardines and anchovies generally have lower mercury levels compared to larger fish. These fish tend to accumulate fewer toxins over their lifespans. - Avoid Raw Shellfish from Warm Waters
Shellfish harvested from warmer waters are more likely to carry harmful bacteria. If consuming raw shellfish, opt for those sourced from cold-water regions to reduce the risk of foodborne illness. - Frozen is Fresh
Most wild-caught fish are frozen shortly after being caught, which preserves their freshness. Don’t shy away from frozen fish—it’s often just as good as fresh. - Check for Certifications
Look for sustainability certifications like the Monterey Bay Aquarium’s Seafood Watch Guide or the Global Aquaculture Alliance’s Best Aquaculture Practices label. These can help ensure that the seafood you purchase is sourced responsibly.
The Healthiest Seafood Choices
Some seafood options stand out for their exceptional nutrient profiles, low mercury levels, and sustainable sourcing. These include:
- Wild-caught Alaskan Salmon
Known for its high omega-3 content and low mercury levels, wild-caught Alaskan salmon is a top choice. Look for third-party certifications for farmed salmon to ensure sustainability. - Sardines
These small fish are packed with omega-3s and vitamin D, and because they are lower on the food chain, they accumulate fewer toxins. Canned sardines are a great option since you’re consuming the whole fish, including the bones, which provide added calcium. - Mackerel
Another excellent source of omega-3s, mackerel is low in mercury and offers significant amounts of vitamin D. - Rainbow Trout
Sustainably sourced rainbow trout is high in omega-3s and low in mercury, making it a great healthy seafood choice. - Oysters
A nutritional powerhouse, oysters are rich in zinc, selenium, vitamin D, and B12. They are best sourced from colder waters to reduce the risk of bacterial contamination. - Shrimp
U.S. farmed or wild-caught shrimp is a sustainable option, providing lean protein and being low in mercury. - Clams
Clams are packed with protein, iron, and magnesium, and are also considered a sustainable seafood option.
Seafood to Avoid
Some seafood choices carry higher mercury levels or come from overfished populations. It’s best to avoid the following:
- Bluefin Tuna
- Chilean Sea Bass
- King Mackerel
- Marlin
- Monkfish
- Shark
- Swordfish
Is It Safe to Eat Raw Fish?
Raw seafood, like sushi or ceviche, is a staple in many cuisines, but it must be handled and stored properly to reduce the risk of foodborne illness. While generally safe when prepared correctly, pregnant women and individuals with weakened immune systems should avoid raw seafood due to the higher risks of complications.
How Much Seafood Should You Eat?
For most people, eating 2-4 servings of seafood per week is a healthy choice. The American Heart Association recommends at least two servings of fish weekly to reduce the risk of heart disease and stroke.
Pregnant and nursing women should be particularly cautious about mercury exposure, as it can harm the developing fetus or infant. It’s advisable for pregnant women to consume two servings of low-mercury, omega-3-rich seafood per week, such as salmon or sardines.
By following these tips, you can enjoy the many health benefits of seafood while minimizing potential risks and supporting sustainable fishing practices.
