What seafood is good for your lungs?

December 31, 2025 •

4 min read

According to a study funded by the National Heart, Lung, and Blood Institute, higher blood levels of omega-3 fatty acids are associated with a reduced rate of lung function decline. Learning what seafood is good for your lungs can be a key strategy for supporting respiratory health through diet.

Quick Summary

Seafood rich in omega-3s, vitamin D, and selenium can help reduce inflammation and protect lung tissue from oxidative damage. Excellent choices include fatty fish like salmon, mackerel, and sardines, as well as shellfish such as oysters and mussels.

Key Points

Omega-3s Reduce Inflammation: Fatty fish contain EPA and DHA, which help decrease airway inflammation associated with conditions like asthma and COPD.
Vitamin D Boosts Immunity: Seafood is a source of Vitamin D, which can improve immune function and protect against respiratory infections.
Selenium Acts as an Antioxidant: Selenium in seafood, particularly in oysters and sardines, protects lung tissue from oxidative damage.
High-Quality Protein Aids Repair: The protein in seafood provides building blocks for repairing lung tissue and strengthening respiratory muscles.
Top Choices are Fatty Fish and Shellfish: Salmon, mackerel, sardines, oysters, and mussels are among the best seafood options for lung health due to their high concentration of beneficial nutrients.

Key Nutrients in Seafood That Benefit Lung Health

For a long time, the link between diet and lung function was largely overlooked. However, recent research has highlighted the profound impact of nutrition on respiratory well-being, suggesting that certain compounds found abundantly in seafood can play a crucial protective role. The key lies in nutrients that offer anti-inflammatory and antioxidant properties, helping to counteract damage from environmental pollutants and chronic respiratory conditions like asthma and Chronic Obstructive Pulmonary Disease (COPD).

Omega-3 Fatty Acids: Reducing Inflammation

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are a cornerstone of lung health. Found in high concentrations in fatty fish, these polyunsaturated fats possess powerful anti-inflammatory effects. In respiratory conditions, inflammation in the airways can cause narrowing and breathing difficulties. By modulating inflammatory responses, omega-3s can alleviate symptoms and improve breathing capacity. Studies have shown that higher omega-3 intake is associated with better lung function and a slower decline in lung health over time.

Vitamin D: Enhancing Immune Response

Vitamin D is well-known for supporting bone health and immune system function, but its role in respiratory health is increasingly recognized. Vitamin D can modulate the immune system, helping to protect the lungs from infections and manage inflammatory conditions. Adequate levels of vitamin D are associated with a reduced risk of respiratory infections and asthma exacerbations. Many types of seafood are excellent sources of this vital vitamin, especially fatty fish.

Selenium: Powerful Antioxidant Properties

Selenium is an essential trace mineral with potent antioxidant properties that help neutralize harmful free radicals that cause oxidative damage in the lungs. As an integral component of antioxidant enzymes, selenium helps defend against oxidative stress, which is a major factor in the progression of chronic lung diseases like COPD. Research also suggests a link between higher selenium intake and improved lung function in individuals with asthma.

High-Quality Protein for Repair and Function

Seafood provides high-quality protein, which is essential for repairing damaged lung tissue and maintaining the strength of respiratory muscles, such as the diaphragm. Protein is made up of amino acids that are the building blocks for cellular repair, helping the lungs recover from damage caused by infections or environmental irritants.

Top Seafood Choices for Boosting Lung Health

To reap these benefits, incorporate the following seafood options into your diet regularly:

Fatty Fish (Salmon, Mackerel, Sardines, Anchovies): These are arguably the best choices due to their exceptional omega-3 content. Salmon and mackerel are widely available and versatile, while sardines and anchovies offer a concentrated dose of nutrients in a smaller fish. A single serving of sardines can provide a significant portion of your daily recommended intake for omega-3s, vitamin D, and selenium.
Shellfish (Oysters, Mussels): Oysters are nutrient powerhouses, rich in zinc, selenium, B vitamins, and copper, all of which are crucial for lung function. The zinc in oysters may be particularly protective for smokers against COPD. Mussels also provide marine omega-3s, selenium, and vitamin B12.
Cod: While not as rich in omega-3s as fatty fish, cod is a lean protein source and contains vitamin D and selenium, making it a healthy option for overall nutritional balance.

Comparison of Lung-Benefiting Seafood


Seafood	Omega-3s (EPA/DHA)	Vitamin D	Selenium	Zinc
Salmon	Excellent	Excellent	Excellent	Good
Mackerel	Excellent	Excellent	Excellent	Good
Sardines	Excellent	Excellent	Excellent	Good
Oysters	Good	Excellent	Excellent	Excellent
Mussels	Good	Excellent	Excellent	Good
Cod	Good	Excellent	Excellent	Moderate
Anchovies	Excellent	Good	Excellent	Good

Incorporating Lung-Friendly Seafood into Your Diet

Integrating these foods into your weekly meals is simple and delicious. Here are a few ideas:

Grill or bake salmon or mackerel with herbs and lemon.
Add canned sardines or anchovies to salads, pasta sauces, or as a pizza topping.
Enjoy oysters raw or lightly steamed with a squeeze of lemon.
Steam mussels in a savory broth with garlic and white wine.
Include baked or pan-seared cod in your dinner rotation.

For those concerned about mercury, smaller fish like sardines and anchovies are generally lower in mercury than larger predatory fish, making them an excellent regular choice. Canned options offer the same nutritional benefits and are a convenient way to boost your intake.

A Note on Shrimp and Sulfites

While shrimp can be a good source of protein, those with respiratory sensitivities, particularly individuals with COPD, should be cautious. Some preserved shrimp contain sulfites, which can cause airways to narrow and increase breathing difficulty in susceptible individuals. If you have a respiratory condition, it is wise to be mindful of preserved seafood and, if concerned, opt for fresh or frozen shrimp without additives.

Conclusion: Making Seafood Part of Your Lung-Healthy Lifestyle

Incorporating seafood rich in anti-inflammatory omega-3s, immune-modulating vitamin D, and antioxidant selenium is a powerful way to support and maintain lung health. By prioritizing fatty fish like salmon, mackerel, and sardines, as well as nutrient-dense shellfish such as oysters and mussels, you can provide your body with the essential compounds needed to combat inflammation, oxidative stress, and infections. While diet is a valuable tool, it should complement other healthy lifestyle choices. For those managing a chronic respiratory condition, always consult your healthcare provider to create a comprehensive management plan. The path to better breathing can be supported by making smart, delicious choices from the sea.

For more information on the promising effects of omega-3s on lung function, consult this report from the National Institutes of Health.

Frequently Asked Questions

Omega-3 fatty acids, such as EPA and DHA, have potent anti-inflammatory properties that help reduce inflammation in the airways. This is beneficial for managing conditions like asthma and COPD, which are worsened by inflammation.

Fatty fish like salmon, mackerel, and sardines are particularly high in anti-inflammatory omega-3 fatty acids, as well as other lung-supportive nutrients like vitamin D and selenium.

Yes, canned sardines retain their excellent nutritional profile, including high levels of omega-3s, vitamin D, and selenium. They are a convenient and affordable way to get these lung-benefiting nutrients.

Selenium is a powerful antioxidant that helps protect the lungs from oxidative stress and damage caused by free radicals from environmental pollutants. It also plays a role in modulating inflammation.

Some individuals with respiratory conditions, particularly COPD, should be cautious with preserved shrimp. The sulfites often used in preservation can trigger a narrowing of the airways and increase breathing difficulty.

Vitamin D supports the function of your immune system and has immunomodulatory effects. Adequate vitamin D levels can help reduce the risk of respiratory infections and may improve lung function.

Yes, mussels and oysters are excellent sources of nutrients like zinc, selenium, and B vitamins, all of which support lung function and overall immune health. Oysters are especially rich in zinc.

A few servings of seafood per week can provide significant benefits. Aiming for two or more servings of fatty fish is often recommended to maintain adequate omega-3 intake.