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This lean source of protein is low in mercury and rich in omega-3s, which may help protect against insulin resistance, heart disease, and more.

Foods we love: Salmon

This lean source of protein is low in mercury and rich in omega-3s, which may help protect against insulin resistance, heart disease, and more.

Cathy Erway
WRITTEN BY
Cathy Erway
Zoë Atlas, MPH, RDN
REVIEWED BY
Zoë Atlas, MPH, RDN
UPDATED: 11 Apr 2023
PUBLISHED: 29 Jun 2022
🕗 6 MIN READ

Salmon is a mainstay of healthy eating for good reason. The American Heart Association and American Diabetes Association recommend eating fatty fish twice a week. Salmon is versatile—you can eat it pan-roasted, seared, grilled, cured as lox, or raw in sushi—and it’s a source of essential nutrients.

Salmon provides protein, vitamin D, vitamin B12, potassium, and selenium while being relatively low in mercury, according to the USDA, FDA, and EPA. But it may be best known for its omega-3 fatty acids. Compared to other seafood, salmon tends to have higher levels of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are more potent than short-chain omega-3 fatty acids, such as alpha-linolenic fatty acid (ALA). The body can use EPA and DHA, but it must convert ALA to a long-chain omega-3 to use it.

Why Omega-3 Matters

Omega-3 fatty acids are the building blocks of cells. They are incorporated into the cell membranes in your body and support proper cell function.

Although omega-3s are considered “good” fats, what matters is not only how much omega-3 you eat but also how much omega-6 you consume.

Both omega-3 and omega-6 fatty acids are polyunsaturated fatty acids (PUFAs) that support brain function, growth, and development. Both can convert into prostaglandins, which are lipids that regulate cellular activity. Yet these fats function differently in the body. Omega 3s convert into anti-inflammatory prostaglandins, while omega 6s become pro-inflammatory prostaglandins. Due to increased consumption of processed foods, many Americans eat more omega-6s than omega-3s. This may lead to chronic inflammation and, in turn, increase the risk of heart disease, stroke, and Type 2 diabetes.

> “Wild salmon are exposed to a wide range of foods and nutrients on their journey. This diverse diet gives wild salmon flesh its characteristic brilliant color and complex, rich flavor.” – Christopher Nicolson

Given that omega-3 fatty acids have anti-inflammatory properties, they are thought to help lower disease activity in autoimmune conditions such as rheumatoid arthritis and reduce the risk of poor outcomes in cardiovascular disease. Omega-3s further support heart health by lowering LDL cholesterol, likely due to changes in secretion of triglycerides and increased function of LDL receptors in the body, which help regulate the amount of cholesterol in the blood.

Omega 3s have also been shown in animal studies to block changes to insulin signaling—and therefore protect against insulin resistance caused by a high-fat diet.

Why omega 3s are crucial to strong metabolic health

Why omega 3s are crucial to strong metabolic health

Omega-3 fatty acids improve cellular health, help reduce inflammation and promote metabolic health. Here's the science behind them and how you can get more.

Wild vs. Farmed Salmon: Which Is Best Metabolically?

Most of the salmon we eat can be grouped into two categories: Atlantic salmon and Pacific salmon, the latter of which consists of seven subspecies—Amago, Chinook, Coho, Chum, Masu, Pink, and Sockeye.

Today, much of the Atlantic salmon sold commercially is farmed and available all year. Most wild-caught salmon is Pacific salmon. Because salmon spawn annually, making their famous run upstream from spring through fall, fresh wild salmon can only be harvested during those seasons. However, frozen, canned, and smoked Pacific salmon are sold year-round.

Proponents of farmed salmon argue that raising the fish in a controlled habitat away from the pollutants found in natural salmon habitats allows you to avoid pollution that may be in the water. But that benefit is contingent upon the cleanliness of the farming operation. Farmed salmon spend two years in pens. The water in these farms can be contaminated by parasites, pesticides, and fish waste if not appropriately treated and cleaned frequently.

Furthermore, the diets of the two fish vary greatly.

“Wild salmon are exposed to a wide range of foods and nutrients on their journey. This diverse diet gives wild salmon flesh its characteristic brilliant color and complex, rich flavor,” says Christopher Nicolson, a third-generation wild sockeye salmon fisher at Iliamna Fish in Bristol Bay, Alaska.

By contrast, farmed salmon are dyed pink and generally fed a single type of pellet their entire lives. The quality of the feed determines how nutrient-rich farmed salmon are, but they tend to have a higher fat content, lower protein content, and higher ratio of omega-6 to omega-3 fatty acids, so the wild variety has a slight nutritional advantage.

What are the metabolic benefits of 'free-range,' 'grass-fed,' and 'wild'?

What are the metabolic benefits of 'free-range,' 'grass-fed,' and 'wild'?

Which food labels matter? Here's what animal protein designations mean for our metabolic health and what experts have to say.

Salmon Buying Advice

Ideas for Eating Salmon

Fresh salmon filets are simple to prepare by searing, grilling, broiling, roasting, or steaming.

Tips for Storing and Using Salmon

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