Salmon is a healthy type of fatty fish with many nutritional benefits. The American Heart Association (AHA) recommends eating fish, such as salmon, twice a week for its protein and heart-healthy omega-3 fatty acids. A standard serving of fish is three ounces cooked or about 3/4 cup fish flakes.
Eating healthy fish, such as salmon, also brings other health benefits, such as copper, potassium, selenium, vitamin B12, and vitamin D.
Eating fish and seafood instead of other animal products can also be a sustainable choice to reduce your carbon footprint. How sustainable your salmon is depends on whether it is wild-caught, farmed, or other environmentally harmful methods are used.
Read on to discover the health benefits of salmon, potential risks, and how to select and prepare the fish.
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Salmon is a good source of protein: a 3-ounce serving contains about 16 grams. Protein helps produce and repair cells and promotes muscle health. Too little protein can lead to muscle loss.
Adding salmon and other fish to your diet can help you meet your protein needs and build muscle.
A study published in 2020 found that the protein content in salmon can boost muscle protein synthesis after exercise. The researchers had 10 active adults perform resistance exercises and then consume either salmon or crystalline amino acids and fish oil with 20 grams of protein, finding better results for the salmon group.
The AHA recommends eating omega-3 fatty acids as part of a heart-healthy diet. Salmon is an excellent source of omega-3, a nutrient that supports heart health.
Research has shown that replacing saturated fats from animal sources with omega-6 fatty acids from fish helps lower total blood cholesterol levels.
Omega-3 fatty acids in fish may help reduce mortality in people with coronary heart disease. Sometimes health care providers recommend taking omega-3 supplements to treat hypertriglyceridemia (high triglycerides).
Research has shown that the omega-3 fatty acids in salmon:
- Reduction of atherosclerosis, or the build-up of fatty substances in the arteries
- Improve the ability of arteries to swell and increase the volume of blood they can carry
- Increase HDL (“good”) cholesterol
- Reduce inflammation
- Protects against coronary artery blockages
- Reduce the risk of heart rhythm disorders or irregular heartbeat
Astaxanthin is a carotenoid, or pigment—known as an active form of vitamin A—found in wild salmon. Research has shown that astaxanthin is an antioxidant, anti-inflammatory, and anticancer agent.
Antioxidants may protect against cell damage that contributes to chronic diseases, such as:
Research shows that eating salmon can improve your cholesterol levels by lowering LDL cholesterol (the bad cholesterol) and raising HDL cholesterol (the good cholesterol).
Salmon contains nutrients such as vitamin B12 and omega 3 fatty acids which are necessary for proper nerve function and nerve regeneration.
Chronic inflammation can lead to a number of medical conditions, including diabetes, cancer, and arthritis. Eating fatty fish like salmon helps reduce and prevent inflammation, keeping your body functioning more efficiently.
Eating foods high in omega-3 fatty acids helps protect and improve brain health. Research shows that eating fish like salmon can improve memory, cognition, and brain cell repair.
Eating salmon can do more than just improve your health. Salmon is a great choice if you want to be environmentally conscious.
“Alaska salmon is both wild and sustainable, good for the environment and good for us,” said Keri Gans, RDN, a registered dietitian and nutritionist based in New York. Health.
When salmon is farmed, it is more sustainable than other animal protein sources. The salmon farming process leaves a smaller carbon footprint by using less land and resources.
One 3-ounce serving of wild Atlantic salmon contains the following nutrients:
- Added sugars: 0g
- Calories: 121
- Carbohydrates: 0g
- Fat: 5.4 grams
- Fiber: 0g
- Egg white: 16.8 grams
- Saturated fat: 0.8 grams
- Sodium: 37.4 mg
- Unsaturated fat: 3.9 grams
Other essential vitamins and minerals in salmon include:
- Iron: Salmon is a good source of iron, which is essential for many bodily processes. Iron helps transport oxygen from your lungs to other tissues and supports muscle metabolism.
- Selenium: This element helps your body produce antioxidants that prevent cell damage.
- Vitamin A: Salmon is rich in vitamin A, which supports healthy teeth, skin, vision, pregnancy and lactation. The fat in salmon can help with the absorption of vitamin A.
- Vitamin B12: Adequate vitamin B12 helps prevent anemia, loss of appetite, nerve problems and weakness.
- Vitamin B3: Vitamin B3, also known as niacin, helps convert food into energy that your body needs. Vitamin B3 aids in digestion and skin and nerve functions.
- Vitamin D: Your body gets vitamin D from sunlight and foods like salmon. Vitamin D helps your body absorb calcium, which helps build strong bones. Vitamin D plays an important role in your nervous, muscular, and immune systems.
- Zinc: This essential mineral supports immune function, cell growth and wound healing.
In general, salmon is safe to eat. Some people with fish allergies may need to avoid salmon. You may only be allergic to certain types of fish, so be alert if you develop symptoms after eating salmon.
Symptoms of a fish allergy include:
- Anaphylaxis, or a reaction in which it is difficult to breathe and the body goes into shock
- Asthma
- Gastrointestinal symptoms (e.g. nausea, vomiting and diarrhea)
- Headache
- Hives or rash
- Sneezing
- Stuffy or runny nose
It is not uncommon for people to develop a fish allergy during adulthood. Nearly 40% of people allergic to fish did not develop symptoms until adulthood.
Sometimes toxins can contaminate fish that have spent a lot of time at the bottom of the water. For example, a large proportion of fish contain traces of mercury, which can make people sick if consumed in large quantities.
Salmon has one of the lowest mercury levels. Experts claim that the benefits of salmon outweigh the risk of mercury poisoning.
There are several species of salmon, including five species of Pacific salmon found in waters near North America.
Species of Pacific salmon include:
- Chinook
- buddy
- Coho
- Pink
- Red salmon
Chinook is the largest Pacific salmon, weighing as much as 126 pounds and measuring up to 58 inches in length. Pink, on the other hand, is the smallest Pacific salmon, weighing an average of three to five pounds and measuring up to 12 inches in length. The Atlantic salmon is another type of salmon. It weighs an average of 3.6 to 5.4 kilos and can grow up to 76 centimetres long.
You can buy fresh or frozen salmon. There are also smoked and canned varieties of the fish. When buying fresh salmon, keep the following in mind:
- The salmon should have a mild, fresh smell and not the smell of fish or ammonia.
- The salmon should have firm flesh that springs back when pressed.
- The salmon should have clear, shiny eyes.
Frozen salmon may not have all the properties, but it should smell fresh. You can tell salmon is unsafe to eat if it has a sharp, sour smell after cooking.
To prevent cross-contamination when handling raw fish, wash your hands with soap and water after handling fish and sanitize cutting boards, cutlery, plates, and countertops.
You can eat salmon cooked or raw, although cooking the fish reduces the risk of food poisoning. Only eat raw salmon that has been previously frozen.
Salmon is a sustainable choice that is packed with protein and heart-healthy omega-3 fatty acids. Salmon helps support heart health by lowering total cholesterol and blood pressure, two risk factors for heart disease.
There are many types of salmon. When buying fresh salmon, make sure that the fish has a mild odor and firm flesh. You can eat salmon cooked or raw, but cooking the fish reduces the risk of food poisoning.