Can You Eat Seafood on Anti-inflammatory? Your Guide to Smart Choices

October 27, 2025 •

4 min read

Decades of research have shown that communities with high fish consumption have lower rates of heart disease and chronic inflammatory diseases. When it comes to the question, can you eat seafood on anti-inflammatory?, the answer is a definitive yes, with an emphasis on choosing the right types and preparation methods.

Quick Summary

Fatty fish, rich in inflammation-fighting omega-3 fatty acids, can be a cornerstone of an anti-inflammatory diet. This guide details the best seafood choices, identifies potential issues like mercury and purines in some shellfish, and offers healthy cooking tips.

Key Points

Omega-3s are key: The powerful anti-inflammatory effects of seafood come primarily from omega-3 fatty acids like EPA and DHA, particularly found in fatty fish.
Prioritize fatty fish: Make salmon, sardines, mackerel, and herring a regular part of your diet to get the highest dose of inflammation-fighting omega-3s.
Mindful shellfish consumption: While most shellfish is fine, those prone to gout should be cautious with high-purine varieties like shrimp, scallops, and mussels, as they can trigger flare-ups.
Be mercury-aware: Choose lower-mercury options like salmon and sardines over high-mercury fish like shark or swordfish, especially for sensitive populations.
Cook healthily: Avoid deep-frying seafood and instead opt for baking, grilling, steaming, or light stir-frying with healthy oils to preserve nutrients and avoid pro-inflammatory additives.
Combine for maximum effect: Pair seafood with other anti-inflammatory foods like vegetables, whole grains, and healthy fats (e.g., olive oil) for comprehensive benefits.

The Power of Seafood for Anti-Inflammatory Health

Chronic inflammation is a silent instigator in many health issues, including heart disease, diabetes, and arthritis. A key component of a dietary strategy to combat it is including foods rich in omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fortunately, seafood, particularly certain types of fish, is one of nature's richest sources of these powerful compounds.

Omega-3s work within the body to decrease the production of pro-inflammatory molecules and support the generation of specialized pro-resolving mediators (SPMs). These SPMs actively help resolve inflammation and promote tissue repair. Regular intake of these essential fats helps rebalance the body's inflammatory response, moving it from a chronic state to a more balanced and controlled one.

Best Seafood Choices for Fighting Inflammation

Not all seafood is created equal when it comes to anti-inflammatory benefits. Focusing on varieties high in omega-3s is the most effective strategy. Aim for at least two servings of fatty fish per week.

Fatty Fish These are the top contenders due to their high concentration of EPA and DHA.

Salmon: An excellent source, whether wild-caught or farmed. Wild-caught salmon often contains higher levels of omega-3s, but farmed salmon is still beneficial.
Sardines: These small, inexpensive fish are packed with omega-3s and are low in mercury. They can be enjoyed canned on salads or whole-grain toast.
Mackerel: Atlantic mackerel is a low-mercury option high in omega-3s.
Anchovies: Tiny but mighty, anchovies are a great flavor booster for sauces and salads, adding a punch of omega-3s.
Herring: A cold-water fish rich in heart-healthy fats.
Tuna: Canned tuna can be a convenient source of omega-3s, but it's important to choose varieties lower in mercury, such as canned light tuna.

Shellfish and Crustaceans Some shellfish can also be part of an anti-inflammatory diet, though some with specific conditions should be cautious. Mussels, oysters, and scallops contain anti-inflammatory compounds. Shrimp and lobster, while also included in some recommendations, offer lower amounts of omega-3s than fatty fish and can be high in purines, which can affect individuals prone to gout.

Seafood to Approach with Caution

While seafood is generally beneficial, some types require more careful consideration, especially for individuals with certain health conditions.

High-Purine Shellfish: For those with gout, a form of inflammatory arthritis caused by uric acid buildup, consuming shellfish like shrimp, scallops, and mussels should be done with caution. These foods are high in purines, which can trigger painful flare-ups.

High-Mercury Fish: Certain large predatory fish can accumulate high levels of mercury, a neurotoxin. While beneficial omega-3s generally outweigh the risk for most, vulnerable populations like pregnant women and young children should limit or avoid high-mercury options. Examples include shark, swordfish, king mackerel, and tilefish.

Processed and Fried Seafood: The anti-inflammatory benefits of seafood can be undermined by preparation methods. Deep-frying or pairing seafood with high-sugar, trans-fat-laden sauces can promote inflammation, canceling out any benefits.

Comparison of Seafood for an Anti-Inflammatory Diet


Seafood Type	Key Nutrient/Consideration	Anti-Inflammatory Effect	Notes
Fatty Fish (e.g., Salmon, Sardines)	High in Omega-3 (EPA/DHA)	Strong; actively reduces inflammatory molecules and promotes resolution	Cornerstone of an anti-inflammatory diet. Aim for 2+ servings per week.
Shellfish (e.g., Oysters, Mussels)	Provides Omega-3s and antioxidants	Moderate; contributes to a well-rounded anti-inflammatory profile	Generally beneficial, but individuals with gout should limit high-purine types.
High-Purine Shellfish (e.g., Shrimp, Scallops)	High in purines	Lower; moderate intake okay for most, but can trigger gout flares in susceptible individuals.	Consume in moderation and be aware of gout risk.
High-Mercury Fish (e.g., Shark, Swordfish)	Potential for high mercury levels	Can have inflammatory benefits from omega-3s, but risk outweighs benefit for some.	Limit consumption, especially for pregnant women, young children, and those with certain health issues.
Fried Seafood	Often cooked in unhealthy, pro-inflammatory oils	Neutralized or negative effect	Avoid deep-fried seafood; opt for healthier cooking methods instead.

Healthy Cooking Methods to Maximize Benefits

How you prepare seafood directly impacts its nutritional value. Opting for gentle cooking methods helps preserve the delicate omega-3 fatty acids and avoids adding pro-inflammatory ingredients.

Baking or Roasting: Baking fish with a drizzle of extra virgin olive oil, lemon, and herbs is a simple and healthy way to prepare it. Consider sheet-pan meals with vegetables for a complete, nutritious dinner.
Grilling: Grilling is an excellent option for low-fat fish and vegetables, though care should be taken to avoid charring, which can produce inflammatory compounds.
Steaming: Steaming is a very gentle cooking method that retains nutrients and requires no added fats. Steamed mussels or fish fillets are both delicious and healthy choices.
Stir-frying: Quick stir-frying with healthy oils like olive oil or avocado oil is a great way to cook seafood.

Conclusion

Adding seafood to an anti-inflammatory diet is a highly effective strategy for boosting health and reducing chronic inflammation. The key is to prioritize fatty fish like salmon and sardines for their rich omega-3 content, while being mindful of potential risks associated with high-purine shellfish and high-mercury fish. By focusing on healthy cooking methods and incorporating a variety of fish into your meals, you can harness the powerful anti-inflammatory benefits that seafood has to offer. For optimal results, combining seafood with a Mediterranean-style diet emphasizing fruits, vegetables, and whole grains is often recommended.

It’s always a good practice to consult a healthcare provider or a registered dietitian before making significant dietary changes, particularly for those with existing health conditions like gout or autoimmune diseases. For more information, the Arthritis Foundation offers resources on diet and inflammation.

Frequently Asked Questions

The best choices are fatty, cold-water fish high in omega-3 fatty acids, such as salmon, sardines, mackerel, herring, and anchovies.

For most people, moderate consumption of shellfish like oysters and mussels is fine. However, varieties high in purines, such as shrimp and scallops, can trigger inflammatory gout flare-ups in susceptible individuals and should be limited.

Yes, canned seafood like salmon or sardines is a convenient and cost-effective way to get omega-3s. For tuna, choose canned light varieties to minimize mercury intake.

The American Heart Association recommends eating at least two 3.5-ounce servings of oily fish per week to get sufficient omega-3 benefits.

Wild-caught fish can have a better omega-3 to omega-6 ratio than farmed fish, though both provide anti-inflammatory benefits. Farmed seafood can still be a healthy, beneficial option.

Healthier cooking methods include baking, steaming, or light stir-frying with extra virgin olive oil. Avoid deep-frying, as it adds unhealthy fats that can promote inflammation.

It is wise to be aware of mercury levels. Choose lower-mercury fish like salmon, sardines, and Atlantic mackerel. Limit high-mercury fish such as shark, swordfish, and king mackerel, particularly if you are pregnant, breastfeeding, or a young child.