Health and Nutrition

Benefits: high-quality wild food source
  • Nutrients - Vitamin D, B2, Potassium, Calcium, Magnesium, Phosphorus, Iodine, Zinc, Iron
  • High-quality, wild protein source
  • High-quality fat - Omega-3 fatty acids are found in almost every species of fish, but are especially high in fatty fish for obvious reasons. They are known to help maintain a healthy heart by lowering blood pressure thereby reducing the risk of sudden death, heart attack, abnormal heart rhythms, and stroke. Omega-3’s may decrease the risk of depression, ADHD, Alzheimer’s disease, dementia, and diabetes; and they may prevent inflammation and reduce the risk of arthritis. Also, Omega-3’s aid in healthy brain functioning and development in adults and infants, respectively.
Costs: environmental contaminants


 Fish and Seafood Contaminate Guide

Contaminant Level
Low Medium High
Wild Sockeye Salmon
Wild Coho salmon
Wild King salmon +
Wild Coho caviar +
Yellowfin tuna +
Halibut +
Pacific oysters +
Striped bass +
Pacific cod +
Pacific octopus +
Manila clams +
White shrimp (Wild, Gulf and Atlantic) +
Black Cod +
Alaskan Spot prawns +
Dungeness crab +
Petrale sole +
Bay scallops +
Corvina +
Yellowtail amberjack +
Pacific Razor clams +
Sturgeon Caviar +
North Atlantic Lobster Tails +
Grouper +
Caribbean Lobster Tails +
Oregon Pink shrimp +
Squid +
Pacific Ling cod +
Halibut Cheeks +
Tombo tuna +
Ono +
Red Snapper +
Mahi +
Big Eye Tuna +
Dover sole +
Alaskan Red King crab +
Opaka +
Sea Scallops +
Mussels +
Hawaiian Opah +
Escolar +
Swordfish +
Marlin +
Spearfish +
Sailfish +
Chilean Sea Bass +
Black Tiger Shrimp +

Consumption Suggestions

Low Levels: 2-3 servings every week

Medium Levels: 1 serving every 2 weeks

High Levels: 1 serving every 2 months


Recommendations for Pregnant Women and Newborns

  • Eat fish from the “Low” group only
  • Eat fish no more than once per week
  • Wild salmon is the healthiest choice

Fish is Nutritious and Important

Eating fish benefits you and your baby's health. Fish is a good low-fat protein that is filled with vitamins and minerals such as riboflavin, omega-3 fatty acids, Vitamin D, calcium, and iron. Omega-3 fatty acids are essential nutrients that keep our heart and brain healthy. Pregnant women need to build up these important nutrients in their bodies so they can pass them on to their developing child.

Limit and Avoid Certain Types of Fish

If you are pregnant, might become pregnant, nursing, or have children, you and your children are more sensitive to contaminants that may be in certain fish. In the womb and through the six years after birth, children undergo extraordinary cell growth. Toxic chemicals can disrupt a child's developing brain and immune system. For example, too much mercury can affect how a child learns, moves, and behaves. In adults, mercury can affect the nervous and cardiovascular system. PCBs can affect the blood, liver, and immune system. It can take years for high levels of PCBs, or months for high levels of mercury, to lower in a woman's body. A mother with high levels of chemical contaminants in her body can pass them on to her unborn or nursing child. It's important to eat fish for the health benefits but make smart choices to minimize your risk from exposure to contaminants.




*The contents herein are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.