We all know that salmon is good for your health.
“Fish is one of the few animal foods consistently associated with health benefits, salmon When I recommend fish to people, it's at the top of my list,” said Dr. Darish Mozaffarian, distinguished professor and director of the Food is Medicine Institute at Tufts University.
But choosing which species to eat for health is less obvious: sockeye or silverfish, wild or farmed. Researchers have found that the nutritional value of salmon can vary depending on the species. and, consumer perception The idea that farmed and wild salmon have different levels of nutrients and contaminants is partially supported by research.
From healthy fats to heavy metals, here are the answers to all your salmon questions.
What's so great about salmon?
Dr. Mozaffarian highlighted omega-3 fatty acids, especially DHA and EPA, as one of salmon's distinctive nutritional properties. Aside from fatty fish such as herring and sardines, salmon contains more DHA and EPA omega-3 than most other foods.
the study They have consistently linked intake of omega-3 fatty acids from seafood to lower rates of stroke and heart disease. Research shows that these fatty acids reduce arteriosclerosis associated with high blood pressure and may also have anti-inflammatory effects. it may be a protection Against obesity and type 2 diabetes.
Dr. Mozaffarian also notes that omega-3s are essential for brain development during early childhood. evidence This suggests that regular intake of these foods may prevent age-related cognitive decline and neurodegenerative diseases. Alzheimer's disease.
Although the human body can produce some DHA and EPA on its own, eating foods rich in these omega-3s will ensure that the body and brain are getting what they need, he said. I am.of Recommended by the American Heart Association Eat 3 ounces of fish (especially fatty fish such as salmon) at least twice a week.
Many supplements contain omega-3, but evidence It may be better to get these fats from seafood, perhaps because fish meat contains compounds Things that can help prevent Omega-3s are not broken down during digestion.
Additionally, experts say salmon contains other nutrients such as protein, selenium, and iodide, which may support or enhance the health benefits of these fats. . “Usually the focus is on omega-3s, but it's the omega-3 fatty acids overall that make salmon so healthy,” said Matthew Sprague, a lecturer in nutrition at the Institute of Aquaculture at the University of Stirling in the UK.
Is one type healthier than another?
“There are so many different options on the market that it can be confusing,” said Stephanie Colombo, associate professor and research director of aquaculture nutrition at Dalhousie University in Canada.
In an attempt to clear up some of the confusion, Dr. Colombo said: Examined Nutritional value of the types of salmon available to consumers. “The main finding of our study was that there are no significant differences between wild and farmed animals,” she said.
While the two most commonly sold species, wild sockeye salmon and wild chinook, are the most “nutritious,” her research found that farmed Atlantic salmon's omega-3, protein, and other health benefits It was also found that levels of certain nutrients were slightly lower. Wild Pacific pink salmon, whether farmed or wild, tended to have less of these nutrients than other species.
However, the nutritional values in Dr. Colombo's study were average values. Levels of healthy fats and other nutrients can vary from fish to fish, he said, depending on factors such as the type of feed fed to farmed salmon and when wild salmon are caught.
Dr Colombo added: “All the salmon we looked at were very nutritious.”
What about mercury and other pollutants? Colombo said her paper found some differences between the types. For example, farmed Atlantic salmon tended to have lower mercury levels than their wild counterparts. However, all samples contained levels of mercury well below international safety standards. “Even if you eat salmon every day, you don't have to worry about mercury,” she says.
the same can be said polychlorinated biphenyls (PCBs) and other contaminants that sometimes appear in seafood. the study have found Salmon, whether wild or farmed, does not contain harmful levels of these toxins. One reason for this, Dr. Mozaffarian says, is that we don't live long enough to absorb many of them.
For those concerned about the environmental impact of their food choices, salmon does come with some issues.both Overhunting of wild species And agriculture-related pollution remains a concern. But experts said that in terms of environmental footprint, all types of salmon are better than most animal protein sources.
Dr. Colombo says that when purchasing salmon, marine stewardship council (MSC) or Aquaculture best practices (BAP). “If your salmon is certified, you have more confidence that it is sustainably and ethically sourced,” she says.
Best of all, experts say all salmon is good for you, so you don't have to worry about choosing. “If you like the taste, it's really the perfect fish,” says Dr. Mozaffarian.
