Harvard nutrition professor names the most nutritious small fish and seafood

Christofer Golden, a professor of nutrition at Harvard’s T.H. Chan School of Public Health, explains that small fish and mollusks provide the highest nutritional value among seafood. Species such as sardines, sprats, herring, mackerel, as well as oysters, mussels and clams are rich in iron, zinc, vitamin B12, calcium, vitamin D and omega‑3 fatty acids, while containing far less mercury and PCBs than larger fish like tuna or swordfish. Golden also notes that these smaller species are environmentally friendlier, requiring less intensive feeding practices. He advises consumers to choose these options for their health benefits, emphasizing the need for proper handling and safe preparation because shellfish can spoil quickly. The professor adds that incorporating fish and poultry into the diet, while limiting processed red meat, is linked to lower risks of cancer, diabetes and cardiovascular disease.