Salmon begin their lives in freshwater, then migrate to the ocean, and eventually return to their home waters to spawn and die. During this epic journey, they absorb nutrients that make them one of the healthiest fish you can eat. Here’s an in-depth look at why salmon is so good for you, how to pick a sustainable salmon, and how to prepare it.
Types of Salmon
Most of the salmon on grocery store shelves are either farmed Atlantic salmon or wild-caught Pacific salmon (of which there are several different species). Here’s what you need to know about each:
- Atlantic salmon: Most Atlantic salmon come from fish farms in the United States, Chile or Norway. Since farmed salmon are raised under stricter conditions and are fed on fishmeal and soybeans, farmed salmon tend to be higher in calories and fat (saturated and unsaturated). Farmed Atlantic salmon are typically slightly lower in protein and key nutrients such as magnesium, potassium, and vitamin B12 than wild Pacific salmon.
- Sockeye Salmon (Sockeye Salmon): Sockeye salmon is a rich Pacific salmon with a firm texture, deep red flesh, and a rich and rich flavor. Most sockeye salmon are caught in Alaska. State law prohibits finfish farming, so Alaskan sockeye salmon is always wild-caught. This salmon is very high in vitamin D and vitamin B12.
- Cod (Pacific salmon): Cod has a slightly milder flavor than sockeye salmon and is also lighter in color. It is also usually caught in Alaska, and it tends to be a little more expensive than sockeye salmon in terms of price.
- Salmon (Pacific salmon): Salmon has a milder flavor and a lighter color than sockeye salmon or coho salmon. It is a smaller, less nutrient-dense fish that is often used to make salmon jerky or smoked salmon products.
- Pink salmon (Pacific salmon): Like salmon, pink salmon has a lower value and is used in canned food or other fish products. Compared to other salmon species, this small fish is rich in heart-healthy omega-3 fatty acids, but in lower amounts.
- King Salmon (Pacific): King Salmon (also known as Chinook) is called royal for a reason, and it’s the best quality salmon you’ll find. Wild king salmon have fatty meat and a rich flavor. Although there are strict fishing restrictions on Alaskan king salmon, the high demand for king salmon has led to overfishing in some areas.
Salmon Nutrition
There are plenty of healthy fish on the market, but salmon’s unique omega-3 fatty acids, vitamins, minerals, and antioxidants make it stand out from the rest. Here are some reasons why nutritionists recommend consuming it:
1. It is rich in heart-healthy omega-3s
Salmon is higher in omega-3 fatty acids than other popular fish such as tuna, tilapia, and herring. Most Americans don’t get enough fatty acids through their diet, but one serving of salmon is enough to meet the NIH’s daily recommendations —1.6 grams for adult men and 1.1 grams for adult women.
As for why they’re important:”There’s plenty of evidence that omega-3 fatty acids are beneficial, especially for heart health. People with higher omega-3 intakes have a lower risk of cardiovascular disease, basically, says Dr. Penny Kris-Etherton, a professor of nutritional sciences at Penn State University and past chair of the American Heart Association’s Committee on Lifestyle and Metabolic Health.
EPA and DHA are two polyunsaturated omega-3s found in oily fish. They appear to protect against heart disease and stroke because they have a positive effect on blood lipids, blood pressure, heart rate, and heart rate variability.
2. The healthy fats in salmon are also good for cognition
“Omega-3 fatty acids also seem to play an important role in cognition, especially in young adults,” Kris-Etherton notes. According to a study of Swedish teenagers, those who ate more fish tended to score higher on intelligence tests three years later.
However, studies on high fish consumption and high IQ scores are mixed (some studies have found minimal or no relationship), so there’s more to know about how omega-3s affect cognition.
3. It contains vitamin D, which helps with bone health, mood support, and more
“All species of wild salmon are considered an excellent source of vitamin D,” says Roxana Ehsani, MS, RD, CSSD, LDN, a registered dietitian. Vitamin D plays a key role in bone health, hormone regulation, immune function, and gut health. It has also been shown to promote a healthy mood. Most Americans don’t get enough vitamin D from their diet alone, so food sources of vitamins like salmon are even more important.
4. It meets your daily vitamin B12 needs
Ehsani notes that a 3-ounce serving of salmon can also meet daily B12 requirements (2.4 mcg for most adults). “Studies have shown that low levels of vitamin B12 can lead to depression, memory problems, and dementia, so it’s a very important nutrient,” she adds.
Since B12 is a water-soluble vitamin that is only found in animal products, plant-based dieters need to be extra vigilant about their daily intake of it. Symptoms of vitamin B12 deficiency include fatigue, difficulty concentrating, and tingling in the hands and feet.
5. It contains potassium that contributes to healthy blood pressure
Chris Atherton points out that the typical American diet is low in potassium, which is found in many fruits and vegetables, as well as seafood. “[Potassium] is a very important nutrient for the management of normal blood pressure and blood pressure control,” she noted, thanks to the way it counteracts the effects of sodium.
Studies have shown that increasing your dietary potassium intake can lower blood pressure – especially if you consume a lot of sodium. One serving of salmon can meet about 10% of your daily potassium needs.
6. It is a good source of astaxanthin for skin health
Salmon feeds on astaxanthin-rich microalgae, which gives the fish a reddish-orange hue. The richer the color of the salmon, the higher the content of astaxanthin, a pigment with powerful antioxidant properties. Dietitian Molly Knudsen, MS, RDN has previously reported in Mindbodygreen that laboratory studies have shown that astaxanthin is better absorbed in the presence of dietary fats, such as omega-3s found in salmon.
High levels of astaxanthin help reduce wrinkles, improve skin hydration, and protect skin cells from UV damage.
7. It is a complete protein source
Eating protein at every meal can help with blood sugar control21, muscle growth, and bone health22. Since protein is a filling macronutrient, it may also help you feel fuller for longer, which may help you lose weight. Experts recommend consuming at least 25 to 30 grams of high-quality protein per meal to reap these benefits, and high-protein foods like salmon can easily do this.
Since salmon is a complete protein, it contains the right amount of amino acids that the body needs to function, giving it an advantage over plant-based proteins. A serving of salmon tends to have a similar protein content to a serving of beef (but much leaner).
8. It may help improve pregnancy outcomes
Consuming polyunsaturated omega-3s (the type present in salmon) during pregnancy can prolong gestation23. Kris-Etherton explains, “The longer a baby is in the womb, the less risk there is of neonatal problems. “Studies have shown that increasing omega-3 intake can reduce the risk of preterm birth by up to 11%.
“Eating more seafood during pregnancy is also good for your child’s IQ and development,” Essani added. She points to a 2007 study that collected food diary information from 11,875 pregnant women. The study, published in The Lancet, concluded that pregnant women who ate less than 12 ounces (340 grams) of seafood per week were more likely to have children with lower IQs and stunted growth.
Finally, salmon also contains folic acid, which can be consumed during pregnancy to reduce the risk of neural tube defects.
9. It can improve overall metabolic health over time
According to research, making salmon a regular part of your rotation can be a marker of improved long-term metabolic health. “Eating salmon regularly lowers cholesterol26, regulates blood pressure27, and even reduces the effects of inflammation,” Chaudhry says.
It’s no wonder that salmon is a staple fish in the Mediterranean diet (along with sardines and anchovies), which has long been considered one of the best diet plans for metabolic health and longevity.
In short, Chris Atherton concludes: “People really should eat more seafood for overall health. ”
How to Choose the Best Salmon Species
These insider tips will help you choose the tastiest and most nutritious slice or canned salmon in your store:
Fresh:
- If you have a chance to smell salmon before you buy, give it a sniff! Fresh fish should smell salty, but not too fishy.
- Look for a piece of moist and tight salmon. Salmon that looks dry, soft, or flaccid may have been thawed and frozen multiple times.
- Usually, you can tell the difference between wild-caught salmon and fresh salmon by the fat line. Farmed salmon have thicker lines of white fat.
- The darker the salmon, the richer it is in antioxidants such as astaxanthin. Darker red cuts are also likely to be richer and tastier.
Store fresh salmon in the refrigerator as soon as you get home and use it for a few days.
Frozen:
- Summer is the peak season for salmon, which means you’re better off buying frozen salmon for the rest of the year. Salmon is usually frozen within a few hours of being caught to preserve its flavor and nutrients.
- Avoid frozen salmon with frost or ice crystals; This may indicate improper storage of the fish or refreezing after thawing.
- As with fresh salmon, the cut should look moist, firm, and colorful.
Store frozen salmon in the refrigerator and consume it within a few months. You can either thaw it in the refrigerator before cooking it or cook it directly after freezing. Do not refreeze salmon after thawing; It will affect the taste and quality.
Smoked or canned:
- Canned and smoked salmon tend to have a higher salt content due to the salting process. This doesn’t necessarily mean unhealthy, but it’s something to consider if you’re watching your sodium intake.
- If you can tolerate it, choose canned salmon with intact skin and bones. It is even higher in calcium and omega-3 fats.
Canned salmon can usually last in a cool, dark place for two years or more.
