Dr. Keith Kantor


We all know that seafood is good for us, but which are the best
types for us to eat?

The oily fish are the best because they have heart healthy omega 3 fatty acids, which are beneficial to our overall health. Omega 3 fatty acids are anti inflammatory, reducing risk for cardiovascular disease and they are beneficial to brain health.


The problem is the sources of these fish can have a major impact over the quality of fish and it’s health benefits. People can become frustrated trying to figure out what is healthy and also safe for the environment.  Fortunately the Monterey Bay Aquarium has identified a list of seafood that’s caught or farmed responsibly in addition to being excellent for our health.  The list of seafood is titled “Super Green List.” This list includes seafood that is on the seafood watch and “best choices,” which includes low mercury and omega 3 fatty acids

Which options have the most omega-3? Salmon, mackerel, herring, lake trout, sardines and albacore tuna


Is mercury a concern?
Yes, mercury is a major metabolic disruptor that can result in endocrine complications with the thyroid and ability to maintain optimal weight.

Fish that contain high levels of mercury should only be consumed one time per month or less.  High mercury containing fish include blue fin tuna, orange roughy, swordfish, marlin, and king mackerel.
I’m looking on tips for the most nutritious options – whether
fish, shellfish, sea vegetables or anything else from the sea.


The Super Green List *

These items have levels of mercury below 216 parts per billion (ppb), provide at least 250 milligrams per day (mg/d) of omega-3s and are classified as a Seafood Watch “Best Choice.”

  • Atlantic Mackerel
    (purse seine, from Canada and the U.S.)
  • Freshwater Coho Salmon
    (farmed in tank systems, from the U.S.)
  • Pacific Sardines
  • Salmon
    (wild-caught, from Alaska)
  • Salmon, Canned
    (wild-caught, from Alaska)

Other Healthy “Best Choices” **

These items contain moderate amounts of mercury, provide between 100 and 250 mg per day (mg/d) of omega-3s and are classified as a Seafood Watch “Best Choice.”

  • Albacore Tuna
    (troll- or pole-caught, from the U.S. or British Columbia)
  • Sablefish/Black Cod
    (from Alaska and Canadian Pacific)