Years ago in my health journey, we started eating more fish and seafood—specifically certain types—to help reduce inflammation. This change made a big difference in our health, and it can do the same for you and your family.
The Benefits of Fish & Seafood
Fish and seafood are packed with anti-inflammatory nutrients, healthy fats, and high-quality protein. They support a healthy immune system and help your body recover from everyday stress and damage.
They’re especially rich in omega-3 fatty acids, which are essential fats that help calm inflammation. Unfortunately, most of us eat too many omega-6 fats, which can increase inflammation—especially the ones from processed oils.
Balancing Fats: Omega 3 vs. Omega 6
We need both omega-3 and omega-6 fats—but it’s all about balance. Here’s what you should know:
Good omega-6 sources:
- Flaxseed oil (not for cooking)
- Walnuts
- Pumpkin seeds (bonus: high in zinc!)
Avoid these omega-6 sources:
- Soybean oil
- Vegetable oil
- Canola oil, and corn
- Highly processed seed oils
These processed oils are damaging to your heart, gut, and immune system.
Why Inflammation Matters
Inflammation is part of healing—your body uses it to fix cuts, bruises, and deal with toxins. But problems start when your body stays stuck in inflammation mode. This can lead to chronic health issues like poor digestion, low immunity, and heart problems.
Omega-3s are key to helping your body turn off inflammation when it’s done. If you don’t have enough, your body can’t recover properly.
Choosing the Right Fish
Yes, some fish can contain heavy metals—but not all! The type and size of fish matter:
Best choices (eat regularly):
- Salmon
- Cod
- Haddock
- Shrimp
- Scallops
- Occasional mussels/clams
These are often wild-caught, have lower levels of toxins, and offer great health benefits.
Limit these (treats, not staples):
- Tuna
- Swordfish
(They don’t filter out heavy metals as well.)
Farm-raised fish: If wild-caught isn’t available, look for organically farmed fish to avoid extra contaminants.
Tip: Check the EPA website if you’re fishing locally to see which fish are safe to eat and how often.
What About Other Meats?
Most traditional meats don’t offer the same anti-inflammatory benefits. In fact, many are high in toxins—especially if they were raised on poor-quality feed (like leftover candy and junk food!).
Better meat choices:
- Grass-fed and finished beef
- Pasture-raised, free-range chicken
- Organic meats (if others aren’t available)
Avoid fatty cuts from low-quality meat, since toxins are stored in the fat.
What to Expect When You Make the Switch
You’ll likely notice:
- Healthier hair and nails
- Better digestion (less gas, bloating)
- Reduced joint pain
- Clearer skin
- More energy
- Sharper focus
A Simple Weekly Plan
Try eating fish or seafood for dinner 4 nights a week. Mix it with high-quality meats on the other days, and you’ll feel the difference quickly.
