Reasons for Recommending Salmon over Other Types of Fish

High in Omega-3 fatty acids

What are the benefits of eating salmon?

A 3.5-ounce (100-gram) portion of farmed or wild salmon contains a significant amount of long-chain omega-3 fatty acids, according to a study published in Healthline on Mar 29, 2022. This type of fat is important for maintaining heart and brain health. Salmon is an excellent source of protein, vitamin B12, and potassium.

What are the benefits of omega-3 fatty acids?

Fish is the top source of essential omega-3 fatty acids, according to Cleveland Clinic's Zumpano (2023), and provide two types of fatty acids called EPA and DHA which are essential for maintaining good health. Research has shown that omega-3 fatty acids can reduce inflammation, improve heart health, and may even help with neurological disorders.

Which type of salmon is the healthiest?

Sockeye salmon is the healthiest type of salmon, containing 153 calories, 1 gram of saturated fat, 1060 mg of omega-3, and 21.9 grams of protein per serving, as well as high levels of astaxanthin, an antioxidant thought to protect our body’s nervous system. As reported by research published in Marine Drugs, sockeye salmon is a great choice for optimal nutrition. It is known to have a rich red flesh due to its high levels of astaxanthin.

Low in mercury levels

What fish have the lowest mercury levels?

When choosing seafood, it is important to be aware that Bigeye tuna, King mackerel, Marlin, Orange roughy, Shark, Swordfish and Tilefish from the Gulf of Mexico have the highest mercury levels and should be avoided, according to Livestrong.com (2019). Fish such as salmon, trout and sardines are known to have the lowest mercury levels.

How can I ensure a healthy balance of omega-3 fatty acids?

Fish is the primary source of omega-3 fatty acids, according to Cleveland Clinic's Zumpano in Jan 2023. Picking fish that are high in omega-3 and low in mercury is the best way to ensure a healthy balance of this essential nutrient. Some fish are higher in omega-3 fatty acids than others, such as salmon, herring, and sardines.

Is it safe to eat fish?

It is safe to consume 2–3 servings of a variety of fish every week, as long as they are lower-mercury fish such as salmon, shrimp, cod, and sardines. Attributed to Healthline in 2018, tilefish should be avoided due to its higher mercury content. Fish provide essential nutrients such as omega-3 fatty acids, which have many health benefits.

Contains protein

What are the benefits of eating salmon?

A 3.5-ounce (100-gram) serving of salmon provides 22–25 grams of protein, which is essential for healing after injury, protecting bone health, and preventing muscle loss (Healthline, 2022). Salmon is also a great source of omega-3 fatty acids, vitamins and minerals for overall health.

Sockeye salmon is the healthiest type of salmon, containing 153 calories, 1 gram of saturated fat, 1060 mg of omega-3, and 21.9 grams of protein per serving. As indicated by research published in Marine Drugs, sockeye salmon also contains high levels of astaxanthin, an antioxidant which gives the sockeye salmon its rich red flesh and is thought to protect our body’s nervous system.

Eating salmon is beneficial to overall health due to its high content of vitamins and minerals such as potassium, selenium, vitamin D, iron, and astaxanthin. Via Real Simple, these components help fight bloat, regulate blood pressure, protect against cancer, and promote strong bones and growth. Astaxanthin may help keep the brain, heart, skin, and nervous system healthy.

Source of B vitamins

Does salmon provide a good source of protein?

A serving of salmon provides a good source of protein that can help protect bone health, heal injury and prevent muscle loss. Cited on research published on Healthline.com in 2022, a 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein. Salmon is rich in other beneficial nutrients, such as omega-3 fatty acids, vitamin B12 and selenium.

What role do B vitamins play in the body?

Salmon is an excellent source of multiple vitamins in the B group, which can help turn consumed food into energy, create and repair DNA, and reduce inflammation, according to a study by Safebeat.org. These vitamins also play a pivotal role in maintaining a healthy balance of all bodily functions. Research has shown that consuming salmon regularly can have beneficial effects on the heart, brain, and many other areas of health.

What are the benefits of eating salmon?

Eating more salmon can be beneficial to your health, as it is a good source of protein and low in saturated fats while high in omega-3 fatty acids, according to the American Heart Association (AHA). Consuming salmon has been linked to improved heart health, lowered risk of cognitive decline, and reduced inflammation.

Good source of antioxidants

What are the benefits of eating salmon?

Regular consumption of salmon offers numerous health benefits, such as improved protein intake and protection against muscle loss. Attributed to a study published on Healthline, a 3.5-ounce serving of salmon provides 22-25 grams of protein which is essential for healing after injury and preserving bone health. Salmon is a rich source of omega-3 fatty acids that are beneficial for heart health.

Eating salmon provides an abundance of health benefits, including improved heart health, brain functions, and cognitive intelligence in children. Attributed to a study conducted by Safebeat.org, salmon can help to reduce the risk of heart disease, boost brain performance, and even help to curb ADHD and enhance academic performance in children. Research has shown that omega-3 fatty acids present in salmon can help to reduce depression symptoms and improve overall mental health.

What types of fish are recommended for omega-3 fatty acid content?

The American Heart Association recommends eating 2 servings of fatty fish per week to benefit from its high omega-3 fatty acid content. Via the American Heart Association, this includes anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass and cobia. Eating fatty fish can reduce the risk of heart disease, stroke and other cardiovascular diseases.

Versatile cooking options

What is the best way to cook salmon?

Cooking salmon in the oven at 400°F (200°C) is the best, safest and most popular way, as recommended by Healthline in 2021. Brush the fillets with oil and season with salt and black pepper or other desired seasonings before placing skin-side down in an oiled baking dish. Salmon is rich in omega-3 fatty acids, which are essential for healthy brain and heart function.

Does salmon help prevent muscle loss?

A 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein, making it a beneficial source of protein to support healing and bone health. From Healthline, 2021, salmon also helps to prevent muscle loss.

Can you cook salmon in the oven?

Cooking salmon in the oven at 425°F is a simple and delicious way to prepare it. Via the Food Network, preheat the oven to 425 degrees F and line a baking sheet with foil. Place the salmon skin-side down on the baking sheet and crimp all four sides of the foil to create a border around the salmon. Salmon is a rich source of omega-3 fatty acids, which are known to have a number of health benefits.

Easily found in stores

What are the benefits of eating sockeye salmon?

Sockeye salmon is the healthiest type of salmon, containing 153 calories, 1 gram of saturated fat, 1060 mg of omega-3, and 21.9 grams of protein per serving, as well as high levels of astaxanthin. Research published in Marine Drugs in 2022 found that astaxanthin gives sockeye salmon its rich red flesh and is thought to protect our body’s nervous system.

What type of fish are good sources of omega-3 fatty acids?

The American Heart Association recommends eating 2 servings of fatty fish per week to benefit from the omega-3 fatty acids they contain. As indicated by the AHA, some examples of fatty fish include anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass and cobia. Omega-3 fatty acids are known to have a variety of health benefits including reducing inflammation and improving cardiovascular health.

Is wild-caught fish better than farm-raised?

Wild-caught fish is generally considered to be of a higher quality, with more flavor and leaner meat than farm-raised alternatives, making it a healthier option. Attributed to WebstaurantStore, wild fish have a more diverse diet which contributes to their better flavor and leaner meat. Wild fish are constantly moving in search of food, furthering their lean meat.

Nutritionally dense

What are the health benefits of eating salmon?

Salmon is rich in protective antioxidants, such as astaxanthin, that can lower the risk of heart disease and protect the brain and nervous system, according to BBC Good Food (2020). In addition, salmon is a good source of omega-3 fatty acids which are essential for optimal health.

What type of salmon is native to the Pacific Ocean?

Chum salmon is a milder-tasting and lighter-textured type of salmon compared to other types, native to the Pacific Ocean and mostly commercially available from Alaska. According to Nutrition Advance, chum salmon is lower in fat and calories than other salmon varieties, and contains good amounts of vitamin B12, vitamin D and selenium. It is a good source of omega-3 fatty acids.

Which is healthier: tuna or salmon?

Salmon is the healthier choice between tuna and salmon as it is higher in calories, omega-3 fats, and other vitamins and minerals. As indicated by Healthline (2020), salmon has 2,130 mg of total omega-3 fats per serving whereas tuna only has 1,120 mg. Salmon contains higher levels of other vitamins and minerals such as Vitamin D and Selenium.

Sustainable fishing practices

Is salmon a sustainable seafood choice?

Salmon is a firm and succulent fish, with a red to orange colour due to its diet, and there are seven species of Pacific salmon found in North American and Asian waters, and one species of Atlantic salmon, which is mainly farmed according to the Marine Stewardship Council (MSC) website. This fish is a sustainable seafood choice due to its abundance and careful management of fisheries.

Farmed salmon is a much more sustainable choice than beef, with its carbon footprint being only 2.9 carbon equivalents per kilogram of edible product compared to the beef industry's 30, according to Marine Stewardship Council (2020). Salmon is a great source of protein and omega-3 fatty acids that are essential for overall health.

Are most fish stocks overfished?

The majority of the world's fish stocks are either fully fished or overfished, according to the FAO. In 2019, 179 million tons of fish were harvested, and the industry was worth 401 billion U.S. dollars. This highlights the importance of sustainable fishing practices, which can help protect the environment and provide a safe source of food for billions of people.

Rich in minerals

What are the health benefits of eating salmon?

A 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein, making it an excellent source of protein for healing after injury, protecting bone health, and preventing muscle loss. Sourced from Healthline, a popular health website, salmon nutrition and health benefits are numerous (Mar 29, 2022). It is also rich in Omega-3 fatty acids, which have anti-inflammatory properties.

Eating salmon regularly can provide many health benefits, including providing omega-3 fats, protein, vitamins, minerals, and antioxidants. As reported by livestrong.com, salmon is a great source of nutrients and should be added to weekly meal plans. Studies have also shown that omega-3 fatty acids found in salmon can reduce inflammation and improve cardiovascular health.

Despite its low calorie count, Salmon is a great source of protein, healthy fats, vitamins, and minerals. A three-ounce serving of cooked wild-caught salmon contains 155 calories, 21.6 grams of protein, and 6.9 grams of fat, according to Dr. Axe (2018). Salmon is rich in omega-3 fatty acids which may help reduce the risk of heart disease.

Source:

• Healthline : Salmon, Nutrition, Health Benefits.
• Livestrong : Which Fish, the Highest and Lowest Mercury.
• Thehealthy : Salmon, Which.
• Safebeat : 12 Health Benefits, Salmon, The Heart, Brain.
• Heart : Fish, Omega-3 Fatty Acids, American Heart Association.