How Good for You is Salmon, Really?
Experts Break Down Why Salmon is a Nutritional Powerhouse and Explore Whether All Varieties Are Equally Beneficial.
We're aware that salmon is a healthy choice, as fish, in general, is associated with various health benefits. According to Dr. Dariush Mozaffarian, a distinguished professor and director of the Food is Medicine Institute at Tufts University, salmon tops the list when recommending fish for health.
However, deciding which type of salmon to include in your diet—whether it's sockeye or coho, wild-caught or farmed—is not as straightforward. Researchers have discovered variations in the nutritional content of different salmon species. Additionally, consumers often perceive differences in nutrients and contaminant levels between farmed and wild-caught salmon, a perception supported by some research findings.
Get Answers to All Your Questions About Salmon, From Healthy Fats to Heavy Metals.
What Makes Salmon So Exceptionally Good for You?
Dr. Mozaffarian emphasizes omega-3 fatty acids, particularly DHA and EPA, as one of the standout nutritional components of salmon. Salmon stands out by containing higher levels of DHA and EPA omega-3s compared to most other foods, rivaling fatty fish like herring and sardines.
Numerous studies consistently associate the intake of omega-3 fatty acids from seafood with reduced risks of stroke and heart disease. These fatty acids are linked to decreased arterial stiffness related to high blood pressure, and they may also possess anti-inflammatory properties that could offer protection against obesity and Type-2 diabetes.
Dr. Mozaffarian notes the essential role of omega-3s in early brain development and suggests that regular consumption may contribute to defending against age-related cognitive decline and neurodegenerative conditions like Alzheimer's.
Although the body can produce some DHA and EPA independently, incorporating foods rich in these omega-3s, such as salmon, can ensure the body and brain receive sufficient amounts. The American Heart Association recommends consuming a 3-ounce serving of fish, especially fatty fish like salmon, at least twice a week.
While omega-3 supplements exist, evidence suggests that obtaining these fats from seafood might be more effective, possibly due to compounds in fish meat that help preserve the stability of omega-3s during digestion.
Beyond omega-3 fatty acids, salmon is rich in additional nutrients like protein, selenium, and iodide, according to experts. These nutrients may complement and enhance the positive impacts of the healthy fats found in salmon. Matthew Sprague, a lecturer in nutrition at the University of Stirling Institute of Aquaculture in the United Kingdom, emphasizes that while omega-3s often take the spotlight, it's the comprehensive array of nutrients that contributes to the overall health benefits of salmon.
Does one type of salmon hold greater health benefits than another?
Stefanie Colombo, an associate professor and research chair in aquaculture nutrition at Dalhousie University in Canada, acknowledges the confusion in the marketplace due to the plethora of salmon options. Dr. Colombo conducted a study to examine the nutritional values of various salmon types, concluding that there is not a substantial difference between wild and farmed salmon. While wild sockeye and wild chinook were deemed the most nutrient-dense, farmed Atlantic salmon exhibited only slightly lower levels of omega-3s, proteins, and other beneficial nutrients. Wild Pacific pink salmon tended to have lower nutrient levels regardless of whether they were farmed or wild. However, Dr. Colombo emphasizes that all the salmon studied were highly nutritious.
Addressing concerns about contaminants, the study found that farmed Atlantic salmon typically had lower mercury levels than wild-caught varieties, with all samples well below international safety standards. The same applies to polychlorinated biphenyls (PCBs) and other contaminants, as research indicates that salmon, whether wild or farmed, does not contain harmful levels of these toxins. The short lifespan of salmon contributes to their limited exposure to contaminants.
While acknowledging ecological concerns related to overfishing of wild species and farming-related pollutants, experts affirm that, in terms of environmental impact, all types of salmon fare better than most animal protein sources. When purchasing salmon, Dr. Colombo recommends looking for label certifications from the Marine Stewardship Council (MSC) or Best Aquaculture Practices (BAP) to ensure sustainability and ethical sourcing.
In conclusion, experts emphasize that all salmon varieties offer health benefits, and the choice between them need not be a source of concern. Dr. Dariush Mozaffarian adds, "Assuming you like the flavor, it's really the perfect fish."
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