Now, it is a stretch to link consumption of salmon directly to results seen from Mediterranean diet research, however, it does show how inclusion of seafood like salmon, can fit into an overall healthful eating pattern and there are major health benefits linked to that way of eating. Overall, research shows that consumption of omega-3s1 are associated with cardiovascular health, cancer prevention,cognitive health, and protection from Alzheimer’s disease and dementia. Salmon’s synergistic combination of omega-3s, calcium, and vitamin D may also hold the key to strong bones2. The Dietary Guidelines for Americans 2015-20203 concluded that “consumption of about 8 ounces per week of a variety of seafood, which provide an average consumption of 250 mg per day of EPA and DHA, is associated with reduced cardiac deaths” in the general population without preexisting heart disease. In fact, one 3.5 oz serving of chinook salmon provides around 40% of that recommendation. Fish, particularly low methyl-mercury fish like salmon, anchovies, and sardines, are even recommended for pregnant women. Eating up to 3.5 servings (or 12 ounces) a week is considered safe. And for the expecting mommas out there, the omega-3 DHA, which is found in high quantities in salmon, is especially important for fetal brain development! Research shows that consuming higher amounts of lean protein is associated with less weight gain over time4 compared to those with higher intake levels of red meat, chicken with skin, and cheese. In addition, some research shows that diets higher in protein 5are more satiating compared to diets lower in protein, which may lead to consuming less calories and contribute to weight loss. Less research, especially randomized controlled trials, has been conducted specifically on fatty fish like salmon on weight loss. However, one study did find fatty fish consumption of 450 grams per week for eight weeks to be beneficial in weight loss amongst men. 6 Preliminary research suggests that astaxanthin may have several health benefits in humans such as preventing oxidation, protecting skin cells from UV-light, and promoting heart, joint, eye, and prostate health. (See here for our full guide to astaxanthin’s health benefits.) Astaxanthin is considered safe to consume with no side effects through natural sources like salmon and shrimp. Lab studies also show that astaxanthin is even better absorbed in the presence of dietary fat8, such as the omega-3s found in salmon. B vitamins (there are 8 of them) are water-soluble and must be consumed on a consistent basis since they are not stored by the body. They do a lot in the body and are involved with keeping your metabolism in check and your hormones in balance, to name a few benefits. Potassium is necessary for cells to function optimally and is also involved in muscle and nerve health. Diets higher in potassium are also linked to healthy blood pressure levels compared to diets poor in potassium. Depending on the type of salmon consumed, the selenium content ranges anywhere from 33% to almost 65% of the recommended daily amount for this mineral. Selenium plays an important role in the body and may influence thyroid regulation, act as an antioxidant, and bind to heavy metals like mercury and excrete them from the body. Salmon is really the whole package when it comes to providing quality macro- and micronutrients! Canned salmon may have the highest amount of calcium per serving if the bones are included in the can (and then consumed). The canning process makes the bones soft and safe to eat, and many canned salmon options are wild caught. This is also the most economical form of salmon to buy as one serving costs only two to four dollars. Canned salmon goes great on salads, crackers, or just with a fork for a quick snack or meal on the go! Raw fish like salmon sashimi can be safe to eat. However, certain groups of people are at higher risk for foodborne illness10, that are more likely to occur with raw fish consumption. These include pregnant women, children, older adults and those with weakened immune systems. Here’s the nutritional profile of one serving size of salmon (3.5 oz) and its different types, so you can see how each varies slightly in nutrient content. Pregnant women, however, should stick to the recommended 8-12 oz of salmon per week. Also, it’s important to note that most studies look at weekly consumption of a couple servings of salmon, not daily consumption. That said, it can’t be inferred that eating it everyday would provide even more benefits than the generally recommended two to three servings per week. Meaning, if you were hoping to load up on all the health benefits salmon has to offer, eating salmon every day won’t necessarily give you more of an edge. However, studies continue to show that the health benefits associated with salmon and fatty fish consumption outweigh the small potential risks from pollutants. A study published in January 2020 in the BMC Public Health journal conducted a benefit-risk assessment of the health effects of Baltic herring and salmon and environmental pollutants across four countries. Results showed that beneficial effects of these fatty fish and their omega-3 and vitamin D content on heart health, mortality, and risk of depression and cancer outweigh the risk of these two contaminants11, for the general population. A systematic review of 11 studies also found that eating salmon is “significantly and consistent” associated with improvements in cardiovascular related measurements like triglycerides and HDL cholesterol levels12, and, again, the health benefits of eating fish are greater than the potential risk. Sea lice is especially deadly for young salmon, since they either don’t have scales yet or only have a thin layer of scales. Although sea lice on salmon are common, this practice of fish farming is introducing sea lice into areas it currently wasn’t in. In addition, if there is a sea lice outbreak at a salmon farm, antibiotics may be used to control the spread and may leak into the surrounding environments. When determining which salmon is best for you, you might want to turn to two trusty online resources: Seafood Watch (a program from the Monterey Bay Aquarium) and the Environmental Defense Fund. Seafood Watch rates salmon on environmental components like impact due to waste, pesticide use, quality of fish feed, number of escapes, diseases present, and fish mortality. Types of salmon are provided with a green, yellow, or red score for each category that then contribute to the fish’s overall rating. For example, the highest rated farmed fish from Seafood Watch is Nordic Blu Salmon from Norway. Although it is farmed in a marine net pen, this brand checks all those boxes for best farming practices according to Safe Watch. Nordic Blu Salmon are also fed a proprietary diet blend with higher concentrations of marine based omega-3s than traditional farmed fish feeds. Many of the highest rated farmed salmon are also bred and kept in recirculating indoor tanks with wastewater treatments. The Environmental Defense Fund provides a more at-a glance solution and gives a general green, yellow, or red flag for eco-rating (green means eco friendly), mercury level (green means low mercury), and omega-3 content (green means high levels). The types of salmon with green ratings in all three categories are canned salmon, farmed or Atlantic salmon in indoor recirculating tanks, and all species of wild Alaskan salmon. That said, not all farmed salmon is “bad,” and not all wild salmon is “good.” Farmed salmon can get a green rating if there is data showing that environmental impact, chemical use, and antibiotic use are low, and if the quality of feed is high. On the other hand, wild salmon may receive a lower rating if they live in polluted waters and if the endangered or threatened species of salmon are also caught. From a health standpoint, salmon continues to reign king as a nutritional powerhouse. And in terms of making the most healthful and sustainable decisions about what type of salmon to eat and how it should be prepared, here are my recommendations:
