Special Report

The Best Seafood to Eat

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11. Albacore tuna (troll- or pole-caught)
> Benefit: Low in mercury, high in Omega-3
> Farmed or wild-caught: Wild-caught

Albacore tuna that is troll- or pole-caught tends to be younger and smaller than other tuna species, thus ensuring lower mercury levels. Like other tuna, it is a good source of Omega-3s.

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12. Oysters (farmed)
> Benefit: High in Omega-3s, protein, and other nutrients
> Farmed or wild-caught: Mostly farmed

Oysters are high in key nutrients, including iron, selenium, zinc, copper, and vitamins D and B-12. Not only that, but because they filter-feed, they also improve the water quality where they are found.

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13. Farmed freshwater coho salmon
> Benefit: High in Omega-3s
> Farmed or wild-caught: Farmed

Using a novel tank-based system, freshwater coho salmon farms produce delicious and healthy salmon without the environmental and health risk factors associated with many other types of fish farms.

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14. Atlantic Mackerel
> Benefit: High in Omega-3s and other fatty acids, high in niacin, phosphorus, selenium, and other nutrients, low in mercury
> Farmed or wild-caught: Wild-caught

Mackerel from the Atlantic (like Atka mackerel from Alaska) is an oily fish, rich in healthy long chain polyunsaturated fatty acids and low in mercury. King mackerel, on the other hand, while also full of nutrients, can have a very high mercury content and is best avoided.

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15. Striped Bass
> Benefit: High in selenium and Omega-3s
> Farmed or wild-caught: Farmed

Farmed striped bass has a mild flavor and is considered a good source of Omega-3s and other nutrients. The wild-caught fish, while prized for its richer flavor, can accumulate PCBs, mercury, and other toxins as it grows large. The FDA recommends eating no more than one serving a week of stripers caught in the wild.