There are many fish in the sea, and we’re not just referring to the ones you might date. But amid all of the various marine life that is swimming about out there, salmon stands out from the rest due to its distinctive color and flavor. This unusual fish’s flavor profile is completed by its thick, buttery texture.
The long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), vitamin B12, and selenium are among the elements found in salmon, which is a heart-healthy fish, according to Pike.
Read on to find out more about the potential function that these fatty acids may have in your diet as well as the official position of a nutritionist on the arguments for canned versus fresh and wild versus farmed foods.
Salmon nutrition facts
Salmon’s nutritional content can slightly change depending on the kind. For instance, wild-caught salmon has slightly more protein than farmed salmon but slightly more calories from good fats.
Nevertheless, both kinds are excellent suppliers of a variety of essential elements, including as selenium, phosphorus, and B vitamins.
Here is a deeper look at the nutritional profile of cooked wild or farmed salmon, which weighs 3.5 ounces (100 grams):
|Wild salmon||Farmed salmon|
|Protein||25 grams||22 grams|
|Fat||8 grams||12 grams|
|Vitamin B12||127% of the Daily Value (DV)||117% of the DV|
|Vitamin B6||56% of the DV||38% of the DV|
|Selenium||85% of the DV||75% of the DV|
|Niacin||63% of the DV||50% of the DV|
|Pantothenic acid||38% of the DV||30% of the DV|
|Thiamine||23% of the DV||28% of the DV|
|Phosphorus||21% of the DV||20% of the DV|
Selenium, a crucial component involved in DNA synthesis, thyroid hormone metabolism, and reproductive health, is particularly abundant in salmon. Omega-3 fatty acids, a heart-healthy lipid that helps reduce inflammation and enhance brain health, are also abundant in it. Salmon is also high in vitamin B12, which is essential for making red blood cells and managing the condition of the central nervous system.
How do different types of salmon vary in nutrition?
Fans of salmon can have specialized, sophisticated tastes. Others will only eat salmon steak raw (and sandwiched between avocado and wasabi) at their favorite sushi restaurant, while some may swear by a robust meal of grilled salmon steak with nutrient-dense vegetables. All of the choices are undoubtedly delicious, but if you want to know which salmon is the healthiest for you, let’s examine how each differs in nutrition.
Smoked salmon-Would you want a smoked salmon bagel with plenty of cream cheese? Go ahead, but bear in mind that smoked salmon has a substantially higher salt content than fresh salmon, although having a similar nutritious profile.
Canned salmon- While your taste buds might crave a cut of fresh Norwegian salmon, your wallet might have other plans. Canned salmon can be a more convenient, affordable option, but is canned salmon good for you? Turns out, it is—you just might need to be aware of your sodium consumption.
“Canned salmon is just as healthy as fresh salmon and contains essentially the same nutrients, with the exception of sodium,” says Pike. “Canned salmon will typically have more sodium than most fresh salmon varieties, so it’s important to compare labels for sodium content if you are looking to monitor the amount of sodium you consume.”
Farmed vs. wild-caught salmon- The USDA reports that compared to wild-caught salmon, farmed salmon tends to be richer in fat and vitamin D, even if you might not always be able to tell the difference between fish from farms and salmon caught in open waters.
Raw salmon- Even if you might occasionally appreciate some raw salmon, make sure to only eat it at restaurants that uphold the highest standards for food safety. Salmon cooked or raw has the same nutritional composition, according to Pike. However, eating fish that is raw or undercooked increases your chance of contracting a foodborne illness.
Salmon skin- Even though some people don’t enjoy eating the silvery salmon skin, it is worth eating if you want to enhance your intake of nutrients. According to Pike, “salmon skin contains the same vitamins and minerals as salmon flesh.” Because of the distinctive texture of salmon skin, eating it or not is typically a matter of personal preference.
Is eating salmon every day healthy?
Your skin will be happy if you eat salmon every day
According to dermatologist Dr. Rachel Nazarian of New York, one of the nicest things salmon can do for your looks is make your skin look radiant. In a HuffPost interview, she said, “I consider salmon to be one of the superfoods for skin health.” She continued by saying that the benefits of the fish are so great that, if the mercury content were low enough, she would consume salmon every day. That is quite the recommendation!
Again, salmon’s healthful fat is what makes it so wonderful for you and provides the most health advantages. She said, “When you have a high level of excellent fat in your body, it feeds the skin, enables the production of this beneficial oil by the skin, and promotes skin health. The glow on the skin is caused by it.
Salmon is beneficial for your skin for one more reason, according to Nazarian: It has astaxanthin, a “chemical substance known as a keto-carotenoid,” which increases collagen synthesis and has anti-aging properties. Salmon is another food that will improve your hair.
Your brain reaps rewards when you eat salmon every day
Are you interested in learning what to eat for a healthy brain? The good news is that your risk of developing brain illnesses will decrease if you consume salmon every day. According to Christie Naze, a certified dietitian at The Heart’s Kitchen, this is because particular omega-3s in the fish are responsible. In a chat with Chicago magazine, she said, “Eating EPA and DHA improves the health of the brain at all stages of life. Low DHA status may be a risk factor for Alzheimer’s disease and other types of dementia, as well as for aging-related cognitive impairment, it is starting to become obvious.
Additionally, according to Marcy Kirshenbaum, a clinical nutritionist at Enhance Nutrition, eating salmon can help you overcome depression. Depression may be lessened by providing the brain with good anti-inflammatory lipids, she suggested. “Healthy cell membranes, which must be supple and flexible to function correctly, include a significant amount of omega-3. Since nerve cells’ membrane fluidity is essential, their loss might affect a person’s behavior, mood, and cognitive abilities.”
Your heart will thank you if you eat salmon every day
If you didn’t know, the CDC reports that heart disease is the top cause of mortality in the US for both men and women. So, according to certified dietitian Jaclyn London, one of the most crucial things you can do to stop that outcome is to eat a heart-healthy diet that includes salmon. In a Good Housekeeping piece, she stated that “the polyunsaturated fatty acids present in salmon can help improve blood cholesterol, a crucial sign of cardiovascular disease risk.” Additionally, salmon is a good source of potassium, a mineral that helps to maintain blood pressure balance and is good for the heart.
The American Heart Association also points out that regular consumption of omega-3 fatty acids, such as those in salmon, has been shown to lower the risk of both strokes and heart attacks. That’s a fairly solid incentive to eat salmon every day, along with the occasional bagel and lox to start the day.
You’ll feel more energetic when you eat salmon every day
Due to job and family obligations, are you constantly on the go? Perhaps you want to make sure your energy levels are at their highest while you train for that half marathon. According to Kylie Ivanir, a registered dietitian at Columbia University’s Institute of Human Nutrition, salmon should be included in your daily diet as it may help you maintain your energy level. She told The List that the high B12 level will make people feel more energised. “You can get about 80% of the daily required B12 consumption from a half a filet. Salmon has significant amounts of the other B vitamins, which provide your cells energy.”
According to dietician Cynthia Sass, a sports dietetics specialist in Tampa, Florida, salmon’s high protein content will aid in your recovery from injuries in addition to the B12 benefits that it provides. In a conversation with Runner’s World, she said, “We tend to forget that healing truly entails generating new cells.” And in order to create those new cells, your body requires protein. So, by regularly consuming salmon, you might just assist in achieving your fitness objectives.
You might lose weight if you eat salmon every day
Some people have a naturally quick metabolism, which allows them to eat anything they want and still retain a slim physique. But that’s simply not the case for the rest of us, and we frequently wish we could shed a few pounds. If that describes you, licensed dietitian Kylie Ivanir advises that you make salmon a staple protein in your diet because it can aid in weight loss. Salmon is a high protein/low calorie food, thus you will lose fat, she told The List. “There are only 200 calories and roughly 25 grams of protein in a serving size, which is about three to four ounces. Eating foods strong in protein speeds up your metabolism and keeps you full.” Sounds like a good plan of action!
The American Heart Association advises choosing salmon as your main protein source if you typically eat red meat. That’s because salmon has healthful fat, whereas red meat contains a lot of saturated fat, which is bad for you in excess. You should be aware of what happens to your body when you quit eating red meat if you want to attempt eating salmon every day and cutting back on the beef.
Your eyes will thank you for if you eat salmon every day
As the saying goes, the eyes are the window to the soul. So, according to Dr. Jonathan Wolfe, an optometrist in Ardsley, New York, eating salmon every day may help you maintain the healthiest and happiest eyes possible. According to him, Omega-3 fatty acids in salmon can enhance the quality of the oil layer in your tear film, which will make your eyes feel less dry. Small glands on the borders of our eyelids create this crucial oil layer, which keeps the tears that lubricate our eyes from evaporating too quickly.
According to Healthline, eating salmon every day can benefit your retinal health in addition to keeping your eyes adequately moisturized. It’s a win-win situation for your ocular health in many ways because those omega-3 fatty acids can also support the growth of your vision. So why not make salmon a daily goal for your vision?
When you eat salmon every day, you may strengthen your immune system
Nobody enjoys being ill. It drains your time and money in addition to making you feel bad and worried about causing the same fate for others close to you. According to registered dietitian Pamela Nisevich Bede, if you’re looking for strategies to strengthen your immune system, you should think about your vitamin D sources. She said in an article for Runner’s World that “research has indicated that persons with low levels of vitamin D in their system were more likely to have recently suffered from a cough, cold, or upper respiratory infection.” And since you can’t get enough vitamin D from the sun in the winter, eating is much more crucial.
So what can be done to avoid getting the terrible cold? Fill your plate with fortified foods (dairy, breads, cereals, and orange juice), eggs, supplements, and fatty fish (salmon, herring, and tuna). Have you ever noticed how she suggested salmon right away? Therefore, there’s a good probability that you’ll feel better if you eat salmon every day.
If you eat salmon every day, you may keep your bones in top shape
According to the National Osteoporosis Foundation, maintaining good bone health is vital, particularly as you become older and especially for women. And while milk and dairy products like cheese and yogurt may come to mind as the ideal foods to eat for your skeleton, Ellie Krieger, a registered dietitian, explains that they are not the only ones. She stated in a piece published in The Washington Post that “fish, generally, has been associated with greater bone health.” In particular, high-fat fish like salmon and sardines are believed to be healthy due to their abundance of high-quality protein, trace minerals, omega-3 fats, and vitamin D.
Salmon consumption and bone health are known to be related, thus the evidence is already there. In one study, a group of Spanish researchers discovered that women who consumed fish five to seven times per week had much higher vitamin D intake and bone mass than those who consumed it only two or less times per week. It appears that opting to eat salmon every day is a good decision.
You may experience anti-inflammatory benefits if you eat salmon every day
Are you aware of the effects that inflammation can have on your body? It may contribute to a number of illnesses, including cancer, Alzheimer’s disease, depression, heart disease, and type 2 diabetes, according to NPR.
Thankfully, eating salmon can help reduce inflammation, according to registered dietitian Lona Sandon, an assistant professor in the UTSW Department of Clinical Nutrition. In an interview with Share Care, she said, “Salmon is perhaps the best food source of omega-3 fatty acids. Furthermore, omega-3s are among the nutritional ingredients with the highest anti-inflammatory properties that have been studied.
Therefore, if you suffer from inflammatory problems, think about include salmon in your diet and possibly even eating salmon every day. Salmon is after all one of the foods that dietitians advise specifically for women. According to several research, omega-3 fatty acids can help persons with rheumatoid arthritis reduce their morning stiffness and pain. “You might even require less anti-inflammatory meds as a result of it. Omega-3-rich foods may reduce the risk of heart disease in those with inflammatory diseases like RA.”
However here’s the bad news if you eat salmon every day
Even while there are a huge number of well-established health benefits to eating salmon every day, there are some disadvantages to this as well. Registered dietician Kylie Ivanir claims that certain farmed salmon may contain synthetic coloring, omega-6 fats, and any potential ocean contaminants.
According to Harvard University, however, experts generally concur that eating fish, such as salmon, daily is preferable to eating beef daily. Registered nutritionist Serena Ball concurs with that. “Sometimes I hear worries about mercury. However, many of the most popular fish, such as salmon, trout, tilapia, and the majority of shellfish, are low in mercury, so consumers who eat a range of seafood, particularly options with low mercury levels, need not worry “In an interview with Oldways, she clarified. According to studies, the advantages of eating seafood can outweigh any potential risks because it is such a high source of the mineral selenium. The main risk, she continued, is not eating enough seafood. Definitely sounds like a green signal!