October is National Seafood Month – a perfect time to celebrate the nutrition and flavors that the ocean has to offer and an opportunity to recognize the importance of seafood as a healthy food source. With increasing attention on climate-smart eating, it is important to highlight two seafood stars that have been gaining popularity in both the culinary and sustainability worlds: bivalves and sea vegetables. These nutrient-dense, sustainable options not only support our health, but can be protective of the planet as well.
Bivalves
Bivalves are a diverse group of mollusks with two shells and living in both fresh water and salt water – this group includes clams, mussels, oysters, and scallops (although there may be approximately 50,000 living mollusk species). These mighty shellfish pack a serious nutritional combo: a 3-ounce cooked serving provides 15–20 grams of lean protein, comparable to chicken or beef. Mussels and oysters go even further, offering more iron per serving than red meat. They’re also rich in vitamin B12, zinc, selenium, choline, and omega-3 fatty acids—mussels, for example, have around 700mg of DHA + EPA omega-3 fats per serving.
Bivalves are also among the most sustainable animal proteins in the world. They do not require feed, freshwater, or fertilizer, and their farming methods—such as hand-rake harvesting—create minimal disruption to marine ecosystems. They can even improve the health of the ocean as they grow—an adult oyster can filter up to 50 gallons of water daily. The Monterey Bay Aquarium’s Seafood Watch program—a helpful guide for sustainable seafood purchasing—ranks bivalves as a “Best Choice” for sustainability and highlights the importance of sustainable aquaculture practices and support of coastal communities in the procurement of this food source.
Sea Vegetables
Sea vegetables—like kelp, wakame, nori, and sea moss—have been a staple in Japanese, Korean, and coastal European cuisines and are everyday foods in the world’s healthiest regions (also known as “blue zones”), including Okinawa, Japan and parts of the Mediterranean.
These greens from the sea can contain an impressive variety of 23 essential nutrients, including vitamins B12 and A, folate, iron, magnesium, omega-3 fatty acids, and iodine—key for thyroid function and metabolism. They also act as gut-friendly prebiotics and provide natural umami flavor to dishes, making them a smart salt substitute as well. Moreover, sea vegetables can sequester up to 20 times more carbon than land plants and do not require soil, fertilizers, or freshwater to grow.
Bringing These to the Plate
Chefs around the world are embracing these ocean-friendly ingredients, and incorporating bivalves and sea vegetables into meals is easier than ever. For example, try swapping in mussels for chicken in curry recipes, or adding wakame and nori seaweed salad to grain bowls for a satisfying, savory crunch.
Want to ensure the seafood products you’re buying are planet-friendly? Search for those that are certified by the Marine Stewardship Council (MSC) and Aquaculture Stewardship Council (ASC), which certify operations that are leading the way in sustainable aquaculture—providing ecosystem services, restoring habitats, and reducing carbon emissions.
Celebrate National Seafood Month in October by committing to sustainable choices from the sea. Start with one ocean-friendly dish a week—you’ll nourish your body and make a meaningful impact on the planet.
For a summarized, printable version of this information, click here.
References:
https://oceanservice.noaa.gov/facts/bivalve.html
https://www.museumoftheearth.org/marvelous-mollusks/bivalves
https://ocean.si.edu/human-connections/seafood/what-sea-vegetable
https://eataquaticfoods.org/toolkits#nutrition-toolkit
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