Salmon is a healthy type of fatty fish that provides many nutritional benefits. The American Heart Association (AHA) recommends eating fish like salmon twice a week because of its protein and heart-healthy omega-3 fatty acids. A standard serving of fish is three ounces of cooked fish, or about 3/4 cup of flaked fish.
Consuming healthy fish like salmon also brings other health benefits due to nutrients such as copper, potassium, selenium, vitamin B12, and vitamin D.
Consuming fish and seafood instead of other animal products can also be a sustainable choice to reduce your carbon footprint. How sustainable your salmon is will depend on whether it was wild-caught or farm-raised, as well as other methods that impact the environment.
Read on to learn about the health benefits of salmon, its possible risks, and how to choose and prepare it.
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Salmon is a good source of protein, with about 16 grams of protein in a 3-ounce (85-gram) serving. Protein aids in cell production and repair and supports muscle health. Not getting enough protein can lead to muscle loss.
Including salmon and other fish in your diet can help you meet your protein needs and build muscle.
A study published in 2020 found that the protein content in salmon may help stimulate muscle protein synthesis after exercise. Researchers asked 10 active adults to do resistance exercises and then consume salmon or crystalline amino acids and fish oil with 20 grams of protein, and found improved results in the salmon group.
The American Heart Association (AHA) recommends consuming 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.
Studies have shown that replacing saturated fats from animal sources with omega-6 fatty acids from fish helps lower total blood cholesterol.
Omega-3s in fish may help reduce mortality in people with coronary heart disease. Sometimes healthcare providers recommend taking omega-3 supplements to treat hypertriglyceridemia, or high triglycerides.
Studies have shown that omega-3s found in salmon:
- Reduces atherosclerosis or the buildup of fatty substances in the arteries
- Improve the distensibility of arteries and increase the blood volume they can carry
- Increase HDL (“good”) cholesterol
- Reduce inflammation
- Provides protection against coronary artery blockages
- Reduce the risk of arrhythmia or irregular heart rhythm
Astaxanthin is a carotenoid, or pigment, found in wild-caught salmon – known as an active form of vitamin A. Studies have found that astaxanthin is an antioxidant, anti-inflammatory, and anticancer agent.
Antioxidants may protect against cell damage that leads to chronic diseases such as:
Studies show that adding salmon to your diet can improve your cholesterol levels by reducing LDL cholesterol (bad cholesterol) and increasing HDL cholesterol (good cholesterol).
Salmon contains nutrients like vitamin B12 and omega-3 fatty acids, which are essential for proper nerve function and regeneration.
Chronic inflammation can lead to a number of medical conditions, including diabetes, cancer, and arthritis. Eating fatty fish like salmon can help reduce and prevent inflammation, allowing your body to function more efficiently.
Eating foods rich in omega-3 fatty acids may help maintain and improve brain health. Studies show that consuming fish like salmon may improve memory, cognition, and brain cell repair.
Eating salmon can do more than just improve your health. If you want to be environmentally conscious, salmon is a great choice.
“Alaskan Salmon is both wild and sustainable, which is good for the environment and good for us,” said Keri Gans, RDN, a registered dietitian and nutritionist in New York City. Health.
If farmed, salmon is more sustainable than other animal protein sources. The salmon farming process uses less land and resources, leaving a smaller carbon footprint.
One serving of wild Atlantic salmon contains the following nutrients:
- Added sugars: 0 gr
- Calorie: 121
- Carbohydrates: 0 gr
- Oil: 5.4 grams
- Fiber: 0 gr
- Protein: 16.8 grams
- Saturated fat: 0.8 gr
- 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 important for many body processes. Iron helps transfer 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 breastfeeding. The fat in salmon can help with the absorption of vitamin A.
- Vitamin B12: Getting enough vitamin B12 helps prevent anemia, loss of appetite, nervous problems and weakness.
- Vitamin B3: Vitamin B3, also known as niacin, helps convert food into the energy your body needs. Vitamin B3 aids in digestion, skin and nerve function.
- Vitamin D: Your body gets vitamin D from sunlight and foods like salmon. Vitamin D helps your body absorb calcium, which builds strong bones. Vitamin D plays an important role in your nervous, muscular and immune systems.
- Zinc: This essential mineral helps support immune function, cell growth, and wound healing.
Salmon is generally safe to consume. Some people with fish allergies may need to avoid salmon. You may only be allergic to certain types of fish, so be careful if you develop symptoms after consuming salmon.
Symptoms of fish allergy include:
- Anaphylaxis, or a reaction in which breathing becomes difficult and the body goes into shock
- Asthma
- Gastrointestinal symptoms (e.g., nausea, vomiting, and diarrhea)
- Headache
- Hives or skin rash
- Sneeze
- Nasal congestion or runny nose
It is not uncommon for people to develop a fish allergy in adulthood. About 40% of people with a fish allergy do 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, the vast majority of fish contain traces of mercury, which can make people sick if consumed in large doses.
Salmon has one of the lowest levels of mercury, and experts say the benefits of salmon outweigh the risk of mercury poisoning.
There are many species of salmon, including five species of Pacific salmon found in the waters near North America.
Types of Pacific salmon include:
- Chinuk
- My friend
- Coho
- Pink
- Red salmon
Chinook are the largest Pacific salmon, weighing up to 126 pounds and measuring 58 inches long. In contrast, pinks are the smallest Pacific salmon, weighing an average of three to five pounds and measuring 12 inches long. Atlantic salmon weighs an average of 8 to 12 pounds and grows up to 30 inches long.
You can buy salmon fresh or frozen. There are also smoked and canned varieties of the fish. When purchasing fresh salmon, keep the following in mind:
- The smell of salmon should be light and fresh, rather than having an ammonia-like odor that resembles a fishy smell.
- The salmon flesh should be firm enough to spring back when pressed.
- The salmon’s eyes should be clear and bright.
Frozen salmon may lack some of its flavors, but the fish should smell fresh. If a fishy, sour smell becomes strong after cooking, you can tell the salmon is not safe to eat.
To avoid cross-contamination when handling raw fish, wash your hands with soap and water and disinfect cutting boards, utensils, dishes and countertops after handling fish.
You can eat salmon cooked or raw, but cooking the fish reduces the risk of food poisoning. Only eat raw salmon that has been previously frozen.
Salmon is a sustainable choice that contains protein and heart-healthy omega-3 fatty acids. Salmon helps support heart health by reducing total cholesterol and blood pressure, two risk factors for heart disease.
There are many types of salmon. When purchasing fresh salmon, make sure 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.