If you’re a seafood lover, you’re in luck—many of your favorite ocean delights are packed with nutrients that can boost your health in surprising ways. From heart-friendly fats to brain-boosting benefits, seafood offers a delicious way to nourish your body. However, not all seafood is created equal. Some choices are healthier (and more sustainable) than others, and knowing what to pick can make all the difference.
Salmon is often hailed as one of the healthiest seafood options, and for good reason. Rich in omega-3 fatty acids, it supports heart health, reduces inflammation, and may even lower the risk of depression, according to a 2022 study published in the Journal of the American Heart Association. Registered dietitian Dr Sarah Coleman says, “Salmon is one of the best sources of omega-3s, which are essential for brain function and overall well-being. Plus, it’s packed with high-quality protein and vitamin D.”
If you’re looking for something leaner, according to the Environmental Working Group, shrimp is a great option. The publication further explains that shrimp is low in calories but high in protein. It is also said to provide important nutrients like iodine, which supports thyroid function. However, it is mentioned that it’s important to choose wild-caught or sustainably farmed shrimp, as some sources contain higher levels of contaminants.
The Food and Drug Administration claims that light tuna is another excellent choice for those who love bold flavors. High in protein and vitamin B12, tuna supports energy production and muscle health. However, mercury levels can be a concern. The above source recommends sticking to two servings per week, especially for pregnant women and children.
According to Sarah, for a sustainable, nutrient-dense option, one must consider sardines. These tiny fish are said to be loaded with calcium, vitamin B12, and omega-3s, and because they’re lower on the food chain, they contain less mercury than larger fish. Dr Sarah explains, “Sardines are often overlooked, but they’re one of the most nutrient-dense seafood choices available. Plus, they’re great for bone health.”
Mussels and oysters are also nutrient powerhouses. They provide zinc, iron, and vitamin B12, supporting immune function and red blood cell production. A 2021 study in Nutrients highlighted that shellfish consumption is linked to improved cognitive function due to its rich nutrient profile.
So, if seafood is your go-to indulgence, making smart choices can keep your body thriving. Whether you’re a fan of salmon, shrimp, or sardines, enjoying the right seafood can be both delicious and incredibly beneficial for your health.
Also see: One meal or one food: Choosing between OMAD and the monotrophic diet
