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You’re thrilled if it’s in your sushi roll, and it’s always at the top of your local bagel menu, but is salmon right for you? Short answer: Yes. According to Alyssa Pike, RD, head of nutrition communications, International Food Information Council, salmon are “packed” with nutrients.
“Salmon is a heart-healthy fish and a source of many nutrients, including long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), vitamin B12 and selenium Pike explains.
If you’re a curious soul and want to learn more about the role these fatty acids might play in your diet, as well as a dietitian’s official position on the debates between canned versus fresh and wild versus breeding, read the more to find out.
Health Benefits of Salmon
According to experts, eating salmon has many benefits. Salmon is well known for being a star in the oily fish scene. While many types of seafood contain omega-3 fatty acids, fish like salmon, herring, cod, and trout are particularly high in omega-3 fatty acids, which are known to help support heart health. by reducing the risk of blood clots and lowering the blood. pressure. Here’s what else we know about the nutritional benefits of including salmon in your diet.
1. It contains anti-inflammatory properties.
Eicosapentaenoic and docosahexaenoic acids are two n-3 fatty acids found in fatty fish like salmon. According to a study, these fatty acids can inhibit several aspects of inflammation by limiting the expression of inflammatory genes.
2. It helps thyroid function.
As the regulation of thyroid hormones requires a constant supply of selenium, salmon can be an excellent dietary supplement for people with thyroid disease and thyroid-associated ophthalmopathy.
3. It is low in calories, high in protein.
According to the USDA, a three-ounce serving of raw wild salmon contains 121 calories, 16.8 grams of protein, and 5.39 grams of fat, making it a satiating food (with heart-healthy fats).
Is Eating Salmon Every Day Healthy?
In general, eating salmon every day is not always recommended, unless you eat small amounts. “The 2020-2025 dietary guidelines for Americans recommend that people consume 8-10 ounces of seafood per week, especially low-mercury fish, which would include salmon,” Pike explains. To get an idea of the size, a package of smoked salmon usually contains about four ounces of salmon.
If you are pregnant or breastfeeding, you may want to take special care in tasting salmon. “Women who could become pregnant or breastfeeding have specific seafood recommendations set out by the FDA and EPA that aim to limit exposure to methylmercury as much as possible,” Pike explains. “These women should speak with their health care provider to determine the unique limits of seafood and make sure they are within a safe range.”
How do different types of salmon vary in terms of nutrition?
Salmon lovers can be a group with particular and refined tastes. Some might swear by a hearty meal of grilled salmon steak with nutrient-dense greens, while others will only eat it raw (and sandwiched between avocado and wasabi) at their favorite sushi restaurant. All of the options are certified delicious, but if you’re curious about which type of salmon is healthiest for you, let’s explain how each varies in terms of nutrition.
1. Smoked salmon
Fancy a smoked salmon bagel with a generous portion of cream cheese? Go ahead, but keep one thing in mind: “Smoked salmon has a similar nutritional profile to fresh salmon with one notable difference – it’s much higher in sodium,” Pike explains.
2. Canned salmon
While your taste buds might crave a cup of fresh Norwegian salmon, your wallet might have other plans. Canned salmon may be a more convenient and affordable option, but is canned salmon right for you? Turns out, yes, you may need to be mindful of your sodium intake.
“Canned salmon is just as healthy as fresh salmon and contains essentially the same nutrients except sodium,” Pike explains. “Canned salmon will generally have more sodium than most varieties of fresh salmon, so it’s important to compare labels for sodium content if you’re looking to monitor how much sodium you’re consuming.”
3. Raw salmon
While you can sample a bit of raw salmon every now and then, make sure you only consume it in high quality restaurants with impeccable food standards. “Raw salmon has the same nutritional profile as cooked salmon,” Pike explains. “However, consuming raw or undercooked fish increases your risk for foodborne illness.”
4. Salmon skin
While some people aren’t big fans of silver salmon skin, it is worth eating if you are hoping to increase your intake of nutrients. “Salmon skin contains the same vitamins and minerals as salmon flesh,” Pike explains. “Due to the unique texture of the skin of salmon, it is usually a personal preference to eat it or not.”
5. Farmed salmon vs wild salmon
While you may not always be able to taste the difference between salmon from a farm and salmon from the deep sea, according to the USDA, farmed salmon tend to be higher in fat and vitamin D than wild salmon. .
Originally appeared on Glamor
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