By Laura
Dolson
Updated May 29, 2014Salmon Nutrition
Salmon is a highly nutritious
food. Of course, it is high in protein, and the “good fats." But did you
know that a 4 oz serving of wild salmon provides a full day’s requirement of
vitamin D? It is one of the few foods that can make that claim. That same piece
of fish contains over half of the necessary B12, niacin, and selenium, and is
an excellent source of B6 and magnesium. Canned salmon also contains large
amounts of calcium (due to the bones of the fish).
Health Benefits of Salmon
People who eat fish seem to be
protected from a host of conditions. Some of this is probably due to the
omega-3 fats, but there may be other benefits apart from this. The science
isn’t clear yet as to all the reasons why eating fish (particularly fatty fish
such as salmon) seems to be so darned good for us.
Omega-3 fats seem to primarily
work through reducing inflammation in our bodies. Inflammation is turning out
to be at the base of many health problems, including heart disease, diabetes,
some types of cancers and arthritis. Omega-3’s also help prevent the blood clots
which cause many strokes.
An exciting, fairly recent
development is the realization that omega-3 fats have potential to help slow
cognitive problems such as Alzheimer’s disease and age-related cognitive
decline. Also, people who have sufficient levels of omega-3’s (especially as
compared to omega-6
fats) seem to have less depression and suicide risk, as well as less
aggression -- in one study, giving prison inmates this type of fat (plus
vitamins) reduced aggressive behavior by a third in a mere two weeks.
From the World’s Healthiest Foods: More information and research references about The Benefits of Salmon and Omega-3 Fatty Acids.
From the World’s Healthiest Foods: More information and research references about The Benefits of Salmon and Omega-3 Fatty Acids.
Farmed vs. Wild Salmon
There is somewhat of a
controversy about eating wild vs. farmed salmon. The issues fall into three
main categories:
Contamination:
Contamination:
Most of the salmon available for
human consumption today is farmed, but several independent studies have found
concentrations of PCBs and other contaminants at levels of up to 10 times
higher in farmed salmon. In Europe, there have even been situations where
farmed fished tested at high levels of heavy metals such as lead and cadmium.
These contaminants seem to be getting to the fish through the feed, which
become concentrated in the oil of the salmon.
Farmed salmon in the U.S. are regulated through
the USDA and FDA, which allows much higher levels of these contaminants than are
allowed than with wild salmon, which is regulated by the EPA. A common argument
about this is that the EPA has reviewed the scientific literature and made new
recommendations much more recently than the FDA. FDA regulations have not been
updated since 1984, when people in the U.S. were eating much less salmon and
other fish. More information about contaminants in
farmed salmon.
Omega-3’s:
Omega-3’s:
Farmed fish is fattier -- much as farm animals
are “fattened up," the same is true of salmon. This means that there are
higher levels of omega-3 fats. But there are caveats regarding this:
- Because of the contaminants, it is often recommended that farmed salmon be cooked in ways that reduce the fat content.
- New feeds are being developed with less fish meal in them and more plant foods. In general, the more plant-based ingredients, the lower the level of omega-3 fats in the salmon. (Note that in the ocean, salmon are carnivores: they eat no plants at all.)
- Even today, the percentage of omega-3 fats is lower in farmed salmon, apparently because of the soybean, wheat, etc., in the meal fed to them.
Environmental Issues:
Farmed fish produce a bunch of
environmental problems. Read about them at the Seafood Watch site.
But there’s good news. Both wild and farmed salmon have low levels of mercury. Also, salmon is not being over-fished – especially salmon from Alaska is in good shape. More about this from Seafood Watch
Additional Note: Most canned salmon is wild.
But there’s good news. Both wild and farmed salmon have low levels of mercury. Also, salmon is not being over-fished – especially salmon from Alaska is in good shape. More about this from Seafood Watch
Additional Note: Most canned salmon is wild.
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