Seafood can be a nutritious part of a healthy diet, but not every fish carries the same risks. Some species contain more mercury, while others raise concerns about sustainability, fishing practices, or where they were caught. Knowing what you are buying can help you make safer and more responsible choices.

Swordfish and certain types of tuna deserve particular attention because they can contain higher mercury levels. This is especially important for pregnant people and children, who are more vulnerable to the effects of mercury. However, that does not mean seafood should be avoided altogether.

Other popular choices, such as bluefin tuna, Chilean sea bass, and Atlantic cod, may raise sustainability concerns depending on the population being fished and the methods used. These issues can vary over time and by location, so it is useful to check current recommendations before purchasing.

Seafood labeling can also be complicated. Fish sold under names such as “red snapper” may sometimes be substituted with another species. Imported shrimp, tilapia, pangasius, and farmed salmon can also differ greatly depending on farming practices, environmental conditions, and regulatory oversight.

Instead of assuming that a particular fish is always good or bad, consider three basic questions: What species is it? Where did it come from? Was it wild-caught or farmed? These details can tell you much more about the seafood you are choosing.

Resources such as Seafood Watch can help consumers compare seafood choices and identify more responsible options. Certifications, including the Marine Stewardship Council label, can also help shoppers identify certain wild fisheries that meet established sustainability standards.

For mercury concerns, especially during pregnancy or childhood, it is better to follow current FDA and EPA recommendations rather than eliminate seafood completely. Many lower-mercury choices can provide valuable nutrients while reducing unnecessary exposure.

The goal is not to fear seafood, but to become a more informed consumer. By paying attention to species, origin, mercury levels, and fishing or farming practices, you can continue enjoying seafood while making choices that are healthier for yourself and more responsible for the environment.