Nutrition for Today: Wild-caught seafood not necessarily better than farm-raised

There’s no question that fish and seafood are good for us.  Diets rich in seafood are consistently linked to lower risk of heart disease. For many years the American Heart Association has recommended that we eat at least two servings per week, and the Dietary Guidelines for Americans echo that same advice.

Seafood is rich in omega-3 fatty acids, which not only promote cardiovascular health, but help reduce inflammation in the body and help strengthen the immune system. Children born to mothers who consume seafood during their pregnancies have been shown to have better neurocognitive function.

The richest sources of omega-3s are fatty or oily fish, which include salmon, sardines, and mackerel. All fish contain these healthy fats, but the fattier fish contain more.

Many people are hesitant to consume any type of seafood that is labeled as “farm-raised,” due to fears about contaminants or toxins. Others believe that farm-raised seafood is nutritionally inferior to wild-caught.

All seafood, both farmed and wild, contain contaminants. These are accumulated from the environment in which they live. However, the amounts present are not at levels that are considered to be harmful to humans.

Interestingly, wild-caught Atlantic salmon has been found to contain higher levels of industrial chemicals such as polychlorinated biphenyls, and heavy metals such as arsenic and mercury, than farmed-raised salmon.

Mercury content of certain types of fish is an issue of concern. All seafood contains mercury, but higher levels are typically found in the larger predator species of fish such as swordfish, tilefish, shark, and king mackerel. These fish consume contaminants in the smaller fish they prey on.

Excess mercury consumption is linked to a higher risk of cardiovascular disease. It is also associated with lower IQ, and memory issues in children.

Women who are pregnant or lactating, and young children should avoid these species of fish.

Nevertheless, experts agree that the health benefits of eating seafood and fish far outweigh any potential risks of contamination.

It is important to remember that the human body detoxifies itself 24 hours a day, seven days a week. The liver, skin, kidneys, and lungs are our natural detoxifiers. These organs can easily detoxify and neutralize the small amounts of contaminants in the foods we consume.

The nutritional differences between wild-caught and farm-raised fish and seafood are insignificant.

While both are excellent sources of protein and omega-3 fatty acids, wild-caught seafood is slightly lower in fat. This is due to the difference in physical activity levels between the two. Wild seafood swim more, and therefore have a lower fat content in their muscle tissue. The farm-raised fish have a higher percentage of unsaturated fatty acids.

Another area of concern is the sustainability of the fish population if all of our seafood were wild-caught. This could lead to over-fishing, which would deplete the breeding population, and could cause destruction of coral reefs.

Aquaculture, which is the practice of raising or farming seafood, provides a means of providing enough seafood without the risk of depleting the wild species.

The bottom line is seafood is good for us. All types of seafood are excellent sources of nutrition. Make it a goal to consume at least two three-to-four ounce portions each week.

Susie Bond is a Registered and Licensed Dietitian/Nutritionist in private practice. Visit susiebondnutrition.com. Contact her at [email protected].

Susie's previous columns:

Nutrition for Today: If you want to be health, you just need to follow these guidelines

Nutrition for Today: Want to be a part of the green smoothie trend?Here's what to know

Nutrition for Today: Calories from different foods impact our bodies in different ways

Support local journalism by subscribing at cm.floridatoday.com/specialoffer.

This article originally appeared on Florida Today: Wild-caught seafood not necessarily better than farm-raised