What are the benefits of consuming seafood lower on the food chain?

Consumers who are health-conscious and environmentally aware are increasingly turning to poultry and seafood as a substitute for red meat. In addition to being lower in saturated fat, chicken and fish also have a lower carbon footprint than beef, pork, or lamb. Furthermore, choosing small fish such as sardines, herring, and anchovies over larger species like tuna and swordfish has additional health and environmental benefits. Small fish are rich in protein, micronutrients, and omega-3 fatty acids, and are less likely to contain contaminants such as mercury and polychlorinated biphenyls (PCBs). Additionally, eating small fish directly is more environmentally friendly than using them to make fish meal, which is often fed to farmed salmon, pork, and poultry.

Bivalves such as clams, oysters, mussels, and scallops are also good sources of protein, and are low in fat, making them an excellent choice for those seeking a healthier diet. While not as rich in omega-3 fatty acids as small fish, bivalves are a good source of micronutrients such as zinc and vitamin B12. From a planetary health perspective, bivalves are among the best sources of animal-based protein, as they do not require feed and help filter and clean up water. However, bivalves can become contaminated from runoff, bacteria, viruses, or chemicals in the water, so it’s important to follow FDA advice about buying and preparing seafood safely.

For those who are looking for an even more sustainable option, aquatic plant foods such as seaweed and kelp are becoming more popular. Seaweed is low in calories, high in fiber, and contains iodine, a mineral required to make thyroid hormones. It is also a good source of other minerals and vitamins. Although still considered a fringe product in the United States, seaweed can be found in many mainstream grocery stores and Asian markets. The truly adventurous can even try kelp jerky or a kelp burger, both sold online.