Nutrition Diet: What Seafood is Anti-Inflammatory?

October 27, 2025 •

3 min read

Omega-3 fatty acids, particularly those found in seafood, have been linked to reducing inflammation in the body. This makes understanding what seafood is anti-inflammatory a helpful step in dietary choices.

Quick Summary

Fatty fish rich in omega-3 fatty acids like salmon, mackerel, and sardines are considered top anti-inflammatory seafood options. These marine omega-3s, specifically EPA and DHA, are thought to help lower inflammatory markers in the body. Choosing low-mercury varieties and healthy cooking methods can be beneficial.

Key Points

Omega-3s are central: Seafood's potential anti-inflammatory benefits are linked to marine omega-3 fatty acids, EPA and DHA.
Fatty fish are good sources: Salmon, mackerel, sardines, and herring are among seafood options known for omega-3s.
Shellfish also contribute: Oysters, mussels, and scallops contain some beneficial compounds.
Consider mercury levels: Opt for smaller fish generally lower in mercury and moderate intake of larger predatory fish.
Cooking matters: Methods like baking, steaming, and poaching are often recommended.
Seafood provides direct EPA/DHA: Unlike most plant sources, seafood is a direct source of EPA and DHA omega-3s.

The Role of Omega-3s in Seafood

Omega-3 fatty acids are a type of polyunsaturated fat that the body needs. The two primary omega-3s found in seafood are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

EPA and DHA: These marine-derived omega-3s are the focus of much research regarding their effects on inflammation.
Dietary Sources: While some plant foods contain omega-3s (alpha-linolenic acid, or ALA), the body's conversion of ALA to EPA and DHA is limited. Seafood provides a more direct source of EPA and DHA.

Seafood Rich in Anti-Inflammatory Potential

When considering seafood for its potential anti-inflammatory benefits, focus on varieties known for their higher omega-3 content. Some popular choices include:

Salmon: A widely consumed fatty fish, often recommended for its omega-3 profile.
Mackerel: Atlantic mackerel is a good source of omega-3s.
Sardines: These small, oily fish are convenient and packed with omega-3s.
Herring: Another small, fatty fish offering beneficial omega-3s.
Anchovies: Small in size but rich in omega-3s.
Oysters: These shellfish contain a mix of omega-3s.
Mussels and Scallops: Like oysters, these provide some anti-inflammatory compounds.

Navigating Seafood Choices: Mercury Levels

While beneficial, some seafood can contain mercury. It's helpful to be aware of mercury levels, especially for frequent consumption or for sensitive groups.

Lower Mercury Options: Smaller fish and shellfish like salmon, sardines, shrimp, and oysters generally have lower mercury levels.
Higher Mercury Options: Larger, predatory fish such as shark, swordfish, and king mackerel tend to have higher mercury concentrations and are often recommended in moderation.
Tuna: Canned light tuna typically has lower mercury than albacore tuna.

Cooking Methods for Seafood

The way seafood is prepared can influence its nutritional value. Certain cooking methods are often preferred for preserving beneficial nutrients.

Baking: Cooking fish in an oven is a common method.
Steaming and Poaching: These methods involve cooking with moisture.
Broiling and Grilling: These use direct heat.
Air-Frying: This method uses hot air to cook food with less oil.

Seafood vs. Plant Omega-3s

Plant sources like flaxseeds and walnuts provide ALA, which the body can convert to EPA and DHA, but not efficiently. Seafood offers EPA and DHA directly, making it a more potent source of these specific omega-3s. Algal oil is a plant-based exception that provides EPA and DHA.

Including Seafood in Your Diet

Integrating seafood into your meals can be simple. Here are some ideas:

Experiment with different types: Try various fish and shellfish to find what you enjoy.
Use canned seafood: Canned sardines, salmon, or tuna can be easy additions to salads or sandwiches.
Explore recipes: Find recipes that incorporate seafood into familiar dishes.

Conclusion: Choosing Seafood for Your Diet

Including seafood known for its omega-3 content can be a positive addition to a diet. By selecting fatty fish, considering mercury levels, and using appropriate cooking methods, individuals can incorporate seafood as part of a balanced eating plan.

For general information about nutrition, you might consult resources from the World Health Organization.

Frequently Asked Questions

Seafood rich in omega-3 fatty acids, particularly EPA and DHA, are often highlighted for potential anti-inflammatory properties. Examples include salmon, mackerel, sardines, and herring.

Dietary guidelines often suggest including seafood in your diet regularly, such as a couple of servings per week, to benefit from its nutrients.

Yes, canned seafood like sardines, salmon, and light tuna can be good sources of omega-3 fatty acids and offer similar potential benefits to fresh fish.

The marine-derived omega-3s, EPA and DHA, found in seafood are generally considered more potent in the body compared to the plant-based ALA.

Mercury can be a concern in certain types of fish. Choosing smaller fish and shellfish generally results in lower mercury intake compared to larger predatory fish.

Methods such as baking, steaming, poaching, grilling, and air-frying are often recommended for cooking fish to help retain nutrients.

Plant sources like flaxseeds and walnuts provide ALA. Algal oil is a vegetarian source of EPA and DHA. Supplements containing EPA and DHA, such as fish oil or algal oil, are also available.