Nutrition: Seafood

Get hooked on seafood.

By Eric Chen, WAC Nutritionist and Wellness Coach

In the world of health and wellness, people often suggest eating more fish for the omega-3 fatty acids. Those suggestions are spot on. Seafood is a great source of fatty acids—specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA reduce inflammation, heart, and retinal diseases.

What kinds of fish should we eat? In reality, not all seafood is made equally. Nutrient composition can vary dramatically based type of seafood, how the seafood is harvested, and the fish’s diet. Because overfishing and climate change has become such a big problem over the last few decades, I highly recommend considering sustainability when making your seafood decisions. My other recommendations are to look for seafood with high omega-3 levels and low mercury toxicity levels. Check out my suggestions below to find out which fish are the best for you!

  1. Top choices (sustainable, high in omega-3 fatty acids and, low in mercury): Wild salmon, sardines, mussels, rainbow trout, and Atlantic mackerel.
  2. Good choices (high in omega-3 fatty acids, low in mercury): Oysters, anchovies, pollock, and herring.
  3. Ok choices (low in mercury, low in omega-3 fatty acids): Shrimp, catfish, tilapia, clams, and scallops
  4. Limit intake (due to mercury levels): Tuna, halibut, lobster, sea bass, shark, swordfish, king mackerel, and orange roughy.

—Posted February 15, 2017

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