Additionally, choosing seafood that is lower on the food chain, such as clams, oysters, and small fish like herring and sardines, as well as bivalves like clams, can increase these advantages. "Replacing terrestrial food sources, especially red meat, with aquatic food sources is much better for your health and the environment," says Christopher Golden, assistant professor of nutrition and planetary health at the Harvard T.H. Chan School of Public Health. But he advises people to think about mackerel or sardines rather than common seafood options like farmed salmon or canned tuna.
Anchovies, herring, mackerel, and sardines are all good sources of protein, as well as other micronutrients such as iron, zinc, and vitamin B12. They are also excellent sources of the heart-healthy omega-3 fatty acids, which may help alleviate inflammation within the body and create a better balance of blood lipids. In addition, you tend to consume the entire fish, including the delicate bones, which makes little fish an excellent source of calcium and vitamin D, according to Golden. (Mackerel is an exception; however, cooked mackerel bones are either too sharp or too tough to eat, whereas mackerel bones that have been canned are safe to consume.)
When compared with larger species such as tuna and swordfish, little fish have a lower likelihood of containing toxins such as mercury and polychlorinated biphenyls (PCBs). Because this and other huge fish feed on smaller fish, the toxins they consume are concentrated.
Eating small fish whole rather than processing them into fish meal, which is commonly fed to farmed salmon, pork, and chicken, is another way to reduce your impact on the environment and eat more sustainably. According to Golden, the production of the grain used as feed for these animals also necessitates the use of land, water, pesticides, and energy, just like the production of grain used as feed for cattle. The good news is that salmon farming has started using less fish meal, and some companies have devised highly nutritious feeds that don't require any fish meal at all. This trend is helping to reduce the environmental impact of salmon farming.
The Mediterranean diet includes small fish.
According to Golden, little fish like fresh sardines and anchovies are especially important in the traditional Mediterranean diet, which is often regarded as the healthiest diet for heart health. These species are readily available and less expensive in canned form than in fresh form. The majority of canned anchovies, however, are salt-cured and heavy in sodium, which can cause blood pressure to increase.
Bivalve
Bivalve aquatic organisms with two shells include clams, oysters, mussels, and scallops. They are also known as mollusks and are excellent sources of protein, but because they are low in fat, they do not contain as much omega-3 fatty acid as small, fatty fish. Bivalves do, however, contain a number of minerals, particularly zinc and vitamin B12. A healthy immune system is aided by zinc, while vitamin B12 aids in the formation of red blood cells, which deliver oxygen and maintain the health of the body's neurons. Most Americans get enough B12; other people might not.
Additionally, bivalves are among the best sources of animal-based protein from the standpoint of global health. Because they don't need to be fed and can filter and clean water, bivalves can be "nature-positive," according to Golden.
Be mindful, though, that bacteria, viruses, or chemicals in the water may harm bivalves. So be careful to heed FDA guidance on selecting and cooking fish safely.
Although we frequently associate seafood with coastal areas, it can be found all across the country. Try larger Asian markets, which frequently provide a broad variety of fish and bivalves, for less typical kinds.
Aquatic plant foods
Eating aquatic plant foods like seaweed and kelp allows you to descend even farther in the aquatic food chain. You've probably had nori, the flat strips of seaweed used to produce sushi rolls, if you enjoy sushi. Additionally, many conventional grocery stores and Asian markets provide seaweed snacks. The genuinely daring might want to try kelp jerky or a kelp burger, both of which can be purchased online.
Depending on the species (kelp is one type of brown seaweed; there are also other green and red varieties), the nutrients in seaweed can vary considerably. On the other hand, seaweed is low in calories, a rich source of fibre, and a source of iodine, a mineral necessary for the production of thyroid hormones. Seaweeds have additional mineral and vitamin content that is comparable to that of terrestrial vegetables. Aquatic plant foods are currently considered niche goods in the United States, but Golden predicts that they might someday gain popularity.
