Most of us could use more seafood in our diets. Seafood is rich in omega-3 fatty acids, which help boost immunity and reduce the risk of heart disease, stroke, cancer and other ailments due to their anti-inflammatory properties. Omega-3 fats are especially important for women of child-bearing age, pregnant/nursing women, and young children. Unfortunately, some fish carry toxins that can become harmful when eaten frequently. Seafood contaminants include heavy metals (such as mercury, which affects brain function and development), industrial chemicals (PCBs and dioxins) and pesticides (DDT). These toxins usually originate on land and make their way into the smallest plants and animals at the base of the ocean food web. As smaller species are eaten by larger ones, contaminants are concentrated and accumulated. Large predatory fish—like swordfish and shark—end up with the most toxins.
The Monterey Bay Aquarium has a website full of great resources. You can download wallet cards, visit their blog, find sustainable recipes, and much more. The Super Green List is their list of seafood to consume that is both good for you and does not harm the oceans. The Super Green list highlights products that are currently on the Seafood Watch "Best Choices" (green) list, are low in environmental contaminants (less than 216 ppb mercury and 11 ppb PCBs) and are good sources of long-chain omega-3 fatty acids (providing at least 250 mg/d of EPA + DHA when 8 ounces of seafood consumed in one week).
The Best Of The Best: May 2010
- Albacore Tuna (troll- or pole-caught, from the U.S. or British Columbia)
- Freshwater Coho Salmon (farmed in tank systems, from the U.S.)
- Mussels (farmed)
- Oysters (farmed)
- Pacific Sardines (wild-caught)
- Rainbow Trout (farmed)
- Salmon (wild-caught, from Alaska)
Other Healthy "Best" Choices:
low in contaminants and provide between 100 - 250 mg/d of omega-3 fats, assuming 8 ounces of fish per week- Arctic Char (farmed)
- Bay Scallops (farmed)
- Crayfish (farmed, from the U.S.)
- Dungeness Crab (wild-caught, from California, Oregon or Washington)
- Longfin Squid (wild-caught, from the U.S. Atlantic)
- Pacific Cod (longline-caught, from Alaska)
Source: Monterey Bay Aquarium, http://www.montereybayaquarium.org
I recently wrote an article for 