Seafood is a vital component of the diets of many individuals globally, and its consumption is linked to numerous health benefits. Seafood encompasses a variety of aquatic animals, which include:

• Fish
• Crustaceans (like lobster and shrimp)
• Mollusks (such as clams and oysters)
• Echinoderms (including sea urchins)

This article delves into the scientifically-backed health benefits of seafood while also addressing some potential drawbacks associated with its consumption.

Evidence-Based Health Benefits of Seafood

There is no denying the positive impact that seafood can have on health. Numerous scientific studies conducted over the decades indicate that incorporating seafood into your diet may offer protection against various health issues. Moreover, seafood is an excellent source of nutrients that are often lacking in many people's diets, making it a valuable addition to a balanced eating plan. Here are some of the most remarkable health benefits associated with seafood consumption, supported by research.

Rich in Essential Nutrients

Seafood serves as a concentrated source of numerous essential nutrients. Fish and shellfish, such as salmon , clams, and shrimp, are particularly abundant in protein as well as vitamins and minerals, including vitamin B12, selenium, and zinc.

For instance, a 100-gram serving of cooked clams provides:

• over 4,000% of the Daily Value (DV) for vitamin B12
• 120% of the DV for selenium
• 30% of the DV for zinc
• 15% of the DV for iron

A 100-gram serving of wild-caught salmon offers:

• 250% of the DV for vitamin B12
• 160% of the DV for selenium
• 100% of the DV for vitamin B6
• 25% of the DV for potassium

Research indicates that a significant number of individuals do not consume sufficient quantities of certain vital nutrients prevalent in seafood, such as vitamins B12 and B6, selenium, iron, and zinc. This is alarming since nutritional deficiencies can adversely affect both physical and mental health, increasing the likelihood of developing conditions like anemia and depression. Thus, incorporating seafood into one’s diet could help bridge prevalent nutritional gaps, particularly for those with subpar dietary habits and individuals who may experience inadequate intake or low blood levels of nutrients found in seafood. Young women, older adults, and pregnant or breastfeeding individuals may be particularly vulnerable to these deficiencies.

Key Source of Omega-3 Fatty Acids

Seafood stands out as the primary dietary source of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both EPA and DHA play crucial roles in various facets of health, including maintaining nerve cell functionality and regulating inflammation. Research has shown that diets rich in seafood can greatly enhance the health of both the nervous and cardiovascular systems, with the benefits largely attributed to the EPA and DHA content present in seafood. For instance, studies reveal that individuals who consume high amounts of omega-3-rich seafood generally exhibit lower rates of heart disease and cognitive decline.

Associated with Reduced Disease Risk

Given its rich nutrient profile, including high-quality protein, essential vitamins and minerals, and anti-inflammatory omega-3 fatty acids, seafood may help protect against various health issues. A comprehensive review in 2020, which encompassed 34 studies, concluded that increased fish consumption correlates with a lower risk of coronary heart disease (CHD), heart attacks, heart failure, strokes, depression, and liver cancer. The findings also indicated that fish consumption was linked to a decreased risk of mortality from all causes. Another 2020 review, incorporating 40 studies, affirmed that higher fish intake was significantly associated with reduced occurrences of CHD.

Furthermore, it highlighted that individuals with elevated fish consumption had a notably lower risk of death due to CHD. As fish consumption increased, rates of CHD and related mortality decreased correspondingly. Specifically, for every additional 20 grams of fish consumed daily, there was a 4% reduction in both CHD incidence and mortality associated with CHD. This led researchers to recommend a daily intake of 60 grams of fish to mitigate risks related to CHD and its associated mortality.

In summary, seafood is exceptionally nutritious, serving as a significant source of healthy fats, protein, vitamins, and minerals. Its consumption has been linked to a decreased risk of numerous health conditions, including CHD, depression, and liver cancer.

Are there downsides to consuming seafood?

Current evidence supports the notion that seafood is a nutritious dietary option, providing essential nutrients that are often deficient in many individuals' diets. In addition, numerous studies indicate that diets rich in seafood may offer protective benefits against health issues such as coronary heart disease (CHD) and cognitive decline.

However, the methods of preparation and the specific types of seafood you choose to consume play a significant role in determining their health impacts. Moreover, there are ethical and environmental concerns associated with seafood consumption that cannot be overlooked.

Health Risks of Fried Seafood

Frying any food, be it chicken, potatoes, or fish, instigates negative alterations in the food, leading to the formation of harmful compounds. When proteins like fish are fried, they generate substances known as heterocyclic amines (HCAs), acrolein, aldehydes, and polycyclic aromatic hydrocarbons, which are linked to disease development, including cancer.

Research has shown that frequent consumption of fried fish correlates with an increased risk of various cancers, notably lung and prostate cancer. Additionally, fried fish can adversely affect cardiovascular health. A 2019 study involving 106,966 postmenopausal women revealed that those who regularly consumed fried foods, particularly fried chicken and fish, experienced a 13% higher risk of mortality from heart disease.

Moreover, the intake of salted and smoked fish has been linked to a significantly heightened risk of various diseases. A 2013 study involving 2,268 men indicated that those with elevated consumption of salted or smoked fish were twice as likely to be diagnosed with advanced prostate cancer, regardless of their age. These cooking methods not only heighten disease risk but may also contribute to additional health complications such as weight gain and increased blood pressure.

Mercury Levels in Seafood

Some varieties of seafood are known to contain elevated levels of the heavy metal mercury. The concentration of mercury in fish can vary based on factors like the fish’s age and size, as well as the waters where it was caught. Mercury is readily absorbed by the body, potentially resulting in health issues when it accumulates excessively in tissues.

For instance, exposure to high mercury levels during pregnancy can lead to cognitive problems in children, while elevated mercury exposure may increase the risk of hypertension and heart attack, and adversely affect the immune system. Vulnerable populations, including children, pregnant and breastfeeding individuals, and frequent fish consumers, face heightened risks associated with high mercury seafood.

Fish varieties known for their high mercury content include:

• shark
• tuna (especially certain species)
• swordfish
• tilefish
• king mackerel

Tuna is recognized as the most significant dietary source of mercury globally. The body absorbs mercury more efficiently from raw tuna compared to cooked tuna, so those who consume raw tuna regularly should be cognizant of the risks of mercury accumulation.

In contrast, seafood that tends to have lower mercury levels usually consists of smaller species lower in the food chain, such as:

• trout
• cod
• haddock
• herring
• salmon
• sardines
• shellfish, like oysters and clams

Microplastics in Seafood

Furthermore, human activities have caused a significant accumulation of microplastics in marine ecosystems. These minuscule plastic fragments, measuring less than 0.19 inches (5 mm), primarily result from terrestrial human activities such as manufacturing and plastic waste disposal. Researchers caution that consuming seafood containing microplastics may pose health risks, though research in this domain remains limited.

Environmental and Ethical Concerns

The increasing demand for seafood has precipitated overfishing, leading to the degradation of marine habitats across the globe. Targeted species often fail to reproduce at rates necessary to sustain populations, resulting in a pressing global crisis. Marine ecosystems are intricately balanced, and a significant reduction in a particular species can have devastating effects on other marine life.

Commercial fishing practices frequently employ unsustainable methods, such as trawling, which not only devastate delicate ocean floor habitats but also lead to the accidental capture of non-target species like turtles and sharks, creating a substantial bycatch problem. It is estimated that bycatch constitutes up to 40% of total global catches, translating to approximately 63 billion pounds annually.

Overfishing and irresponsible fishing practices not only endanger marine ecosystems but also threaten the livelihoods of nearly 3 billion individuals globally who rely on seafood as a primary food source. Experts warn that inadequate fisheries management, unsustainable fishing methods, and rampant overfishing could lead to the collapse of fisheries and a worldwide food crisis.

To safeguard existing marine environments, prioritizing sustainable fishing and aquaculture practices is essential. You can contribute by reducing your seafood consumption, opting for sustainably sourced seafood, and avoiding species that are overfished. Utilizing tools like the Monterey Bay Aquarium Seafood Watch can help you identify seafood that is fished or farmed sustainably.

For those looking to decrease their intake of animal proteins, including seafood, consider replacing them with plant-based proteins. Increasing plant-based food consumption can greatly lower your environmental impact while simultaneously promoting overall health.

In conclusion, while seafood can be a healthy dietary choice, it may also harbor harmful contaminants such as mercury and microplastics. Furthermore, the consumption of fried seafood can elevate the risk of certain health conditions, compounded by the adverse effects stemming from poor fishing management practices leading to overfishing and environmental degradation.

Integrating Seafood into Your Diet

Seafood undoubtedly offers a fantastic source of protein, yet it is essential to consider both the health benefits and environmental implications when adding it to your culinary repertoire. By following certain guidelines, you can enjoy seafood in a way that is both nutritious and sustainable.

Below are several strategies for incorporating seafood into your meals without compromising on health or the environment:

• Select fish sourced from sustainable practices. For instance, clams and Arctic char  from Canada, which are caught using barriers and fences, represent some of the most sustainable choices available. There are numerous other options that are equally environmentally friendly.
• Prepare seafood using healthy cooking methods. Rather than opting for breaded, deep-fried, or pan-fried preparations, consider healthier techniques such as baking, sautéing, or steaming to enhance the nutritional value of your seafood dishes.
• Complement seafood with other wholesome ingredients. Enhance your meals by combining seafood with a variety of ingredients such as fresh vegetables, legumes, and whole grains to create balanced and flavorful dishes.
• Include more sustainable fatty fish in your diet. Many of the most sustainable seafood options are rich in omega-3 fatty acids. For example, pink and sockeye salmon, along with Atlantic and Pacific herring, are not only sustainable but also provide an excellent source of these heart-healthy fats.
• Steer clear of overfished species. Utilize resources like the Monterey Bay Aquarium Seafood Watch online tool to identify fish that are considered less sustainable, helping you make better choices.
• Avoid fish with high mercury levels. Limit the intake of high mercury fish such as tilefish, shark, king mackerel, marlin, swordfish, and bigeye tuna to safeguard your health.

By implementing these suggestions, you can successfully add seafood to your diet in a way that is both nutritious and environmentally sustainable.

The Key Takeaway

Seafood is incredibly nutritious, contributing to various health benefits, which is why dietary patterns rich in seafood are often promoted. For instance, it can enhance heart health and may help to stave off cognitive decline over time. Including seafood in your meals can be a fantastic choice for overall wellness. While incorporating seafood into your diet can be advantageous, it is crucial to opt for seafood that is sustainably fished or farmed. Additionally, be mindful of avoiding fish that are high in mercury and try to limit your intake of fried seafood whenever feasible, as these can come with health drawbacks.