A new wave of scientific research and expert consensus is helping consumers make smarter choices about the healthiest seafood to put on their plates. Studies highlighted in a recent report by The Washington Post underscore that seafood is a nutritional powerhouse, essential for brain, eye, and heart health—an insight that holds growing resonance for Thai consumers as dietary patterns shift in a rapidly modernizing food landscape (Washington Post).
Thai seafood lovers may feel at home with the ocean’s bounty, but health experts urge careful selection to maximize benefits and minimize risks, especially regarding mercury and sustainability. The report indicates that regular seafood consumption is critical: meta-analyses cited found that eating more fish is strongly linked to reduced risk of heart disease and premature death. For instance, a 2020 meta-analysis covering over 900,000 people revealed a consistent association between higher fish consumption and lower cardiovascular disease risk. Another meta-study of around 670,000 individuals found that just half a serving of fish per day cut early mortality rates by 12%. Such compelling results led the American Heart Association to declare that one to two servings of seafood weekly can sharply reduce risks of heart disease, stroke, and sudden cardiac death, particularly when such meals replace less healthy meat choices.
Yet, despite these benefits, more than 90% of US adults (and likely a similar rate among urban Thais) eat less seafood than experts advise. The main barriers are confusion over which seafood is best, concerns about mercury and toxins, environmental impact, price, and practical access. According to nutritionists cited in the report, the ideal seafood pick fulfills three key criteria: high in omega-3 fats, low in mercury, and sustainable and affordable.
Omega-3 fatty acids are the crown jewel of seafood nutrition. These essential fats (primarily EPA and DHA) are vital to the brain, nervous system, and heart, yet cannot be produced by the body and must be ingested. As explained by a Mayo Clinic dietitian nutritionist, these fats are present in especially high concentrations in fish, supporting critical functions and long-term health.
While Thai diets traditionally include fish, ongoing urbanization and increased popularity of Western fast food mean these recommendations take on increasing urgency for the next generation. For adults and teenagers, experts recommend eating two servings of low-mercury seafood per week (about 8 ounces in total), while serving sizes for children depend on age—ranging from 1 ounce for toddlers to 4 ounces for teens. Pregnant and breastfeeding individuals are encouraged to eat two or three servings weekly, as seafood nutrients help fetal and infant brain and immune development.
The healthiest types of seafood, according to international dietitians and conservation experts, include both wild and farmed salmon, sardines, anchovies, Atlantic mackerel, rainbow trout, mussels, and oysters. These species excel for being rich in omega-3s, affordable, sustainable, and low in mercury. Wild salmon, in particular, was lauded as a ‘triple win’ for its optimal nutrient profile and low contamination risk, although canned and frozen options are recommended for those on a budget. Farmed salmon remains a good option, though omega-3 and mercury levels can vary due to differences in fish feed and some environmental concerns.
Sardines, anchovies, and Atlantic mackerel are highlighted for being small, fast-growing, and lower on the food chain—meaning they accumulate fewer toxins compared to big predatory fish. Among these, canned options are accessible and can be easily incorporated into various Thai and fusion dishes. Rainbow trout and its cousin steelhead, both packed with vitamin D and B12, have a mild flavor and are versatile for local cooking styles. Mussels and oysters—ubiquitous in some Thai coastal cuisine—are similarly nutrient-rich, low in mercury, and farmed in sustainable ways.
In contrast, some popular choices like shrimp, tilapia, and catfish, which are consumed widely in Thailand, contain relatively little omega-3 despite being low in mercury. According to environmental nutrition analysts, someone would need to eat 15 to 20 servings of these per week to obtain the recommended omega-3 levels—hardly practical or healthy. Nonetheless, these options remain valuable protein sources and are acceptable, especially when other choices are unavailable or unaffordable.
Special caution is urged with tuna, a staple in many Thai diets and international imports. Skipjack (“light” tuna) is typically lower in mercury than albacore, but even “light” tuna can have high and variable mercury levels depending on the brand and source—a concern highlighted in a Consumer Reports analysis from 2023. Health advisers now suggest that pregnant people avoid tuna altogether, and that other adults cap consumption at three servings of canned light tuna or one of albacore per week. Children should eat even less, with servings scaled to age. Notably, bigeye and bluefin tuna—often seen in sushi or sashimi, and prized in Thai-Japanese fusion cuisine—should be avoided due to their very high mercury content.
Other types of seafood designated high-risk due to mercury contamination include king mackerel (not Atlantic mackerel), shark, marlin, orange roughy, swordfish, and tilefish. Thai health authorities, like their U.S. counterparts, recommend that these fish not be consumed, especially by children, pregnant people, and those who eat seafood frequently.
For vegetarians, vegans, or those with seafood allergies, achieving adequate omega-3s requires more attention. While plant-based sources like walnuts, soybeans, flax seeds, chia seeds, hemp seeds, and certain oils supply a different omega-3 (ALA), the body’s conversion of ALA into EPA and DHA is inefficient. Thus, while these foods contribute to a healthy diet, direct sources from seafood (or, alternatively, microalgae-based supplements) are preferable when possible. Studies reviewed in the report also noted that eggs, meat, and dairy—especially organic or grass-fed—can offer some omega-3s, making them useful for those who cannot eat fish (Washington Post).
For Thailand, where seafood is both a culinary treasure and an economic resource, these recommendations have several implications. Fisheries and aquaculture projects must prioritize species that combine health benefits with environmental responsibility, such as wild-caught or well-farmed salmon, mackerel, and shellfish. Supermarkets and restaurant chains are encouraged to make sustainable, low-mercury options more visible and affordable. For home cooks and families, awareness-raising on mercury risks and omega-3 content is urgently needed, especially as tuna, shrimp, and tilapia remain popular. In Thai schools, especially rural ones where dietary variety may be limited, nutritionists can help tailor menus to include safer and healthier seafood, enhancing both cognitive and physical development among children.
Culturally, seafood plays an essential role in Thai traditions, from the famed tom yum goong (shrimp soup) to local grilled mackerel and various forms of fish paste (pla ra). Many rural communities rely on local rivers, lakes, and the Andaman or Gulf coasts for their daily catch. Yet, pressure from overfishing, pollution, and the influx of cheap imports means that choosing sustainably sourced, healthy seafood is both a personal and societal responsibility.
Looking ahead, a shift in dietary patterns towards more mindful seafood consumption could have wide-reaching impacts on public health and resource conservation. Thai policymakers, food companies, and consumers need to collaborate to ensure food safety, accessibility, and environmental stewardship. Further, as microplastics and climate change increasingly contaminate marine environments, ongoing research and innovation in sustainable aquaculture and transparent supply chains become ever more critical (FAO, PubMed). Adopting consumption guidelines consistent with the latest research will help secure benefits for generations to come.
For individual Thai readers, the practical recommendations are clear: aim to eat two servings of the best seafood per week. Prioritize wild or well-farmed salmon, sardines, mackerel, anchovies, rainbow trout, mussels, and oysters. Minimize or avoid high-mercury fish and be sparing with tuna, shrimp, and tilapia. Ask about sourcing and sustainability where you shop or dine. For plant-based diets, supplement with omega-3-rich seeds, nuts, oils, or consider algae-based omega-3 supplements. And for families, prioritize education on safe seafood choices in both home cooking and at school.
In summary, smarter seafood selection offers a delicious and effective route to better health in Thailand—if informed choices are made.