June 12, 2025 — Are you eating enough seafood?
It’s full of vitamins, minerals and protein, and it’s an excellent source of omega-3 fatty acids, a critical nutrient that our bodies need but can’t produce. Studies suggest that eating fish is good for your brain, eye and cardiovascular health. Health authorities recommend that adults eat at least two servings every week, equivalent to about eight ounces.
Yet 90 percent of U.S. adults eat so little seafood that they fall short of the recommendations. That’s not entirely surprising. Dietitians say that many people don’t know about the health benefits of eating seafood, or they may have concerns about the environmental impact and sustainability of commercial fishing. Some may be worried about exposure to mercury, a neurotoxin that’s found throughout the ocean and that can accumulate in fish. Others may be concerned about the costs.
The seafood landscape can also be confusing. With so many options — from shrimp to salmon to canned tuna — how do you know which ones to eat?
According to experts, the best types of seafood are those that meet three criteria:
- Relatively low in mercury and high in omega-3 fats.
- Sustainable.
- Accessible and affordable.
Here’s what to know about seafood, including the healthiest types — and the ones you should reconsider and avoid altogether.
Why eating seafood can make you healthier
Fish is among the best sources of EPA and DHA, two omega-3 fatty acids that are known to reduce inflammation and promote brain and heart health.
“These types of fats are found in high concentrations in your brain, your eyes and your central nervous system,” said Katherine Zeratsky, a registered dietitian nutritionist at the Mayo Clinic. “They’re called essential fatty acids because we need them — and we have to get them from food.”
In 2020, a meta-analysis of studies that followed more than 900,000 people for up to 30 years found that higher fish consumption was associated with a lower risk of developing heart disease and a lower likelihood of dying from the disease. Another meta-analysis of studies involving roughly 670,000 people found that those who ate the most seafood were less likely to die prematurely from any cause. People who on average ate the equivalent of about a half a serving of fish per day (roughly two ounces) were 12 percent less likely to die early.
The evidence is so compelling that the American Heart Association says that eating one to two servings of seafood per week can reduce the risk of heart disease, strokes and sudden cardiac death, “especially when seafood replaces the intake of less healthy foods.”
