Along with shrimp and canned tuna, salmon is one of the most widely eaten fish in the United States. Although most of the salmon eaten in the U.S. originates from salmon farms, wild salmon has long been considered superior in taste and texture. "If you want to splurge, opt for wild salmon," says celebrity chef Gordon Ramsay in a salmon recipe article for the UK's The Times. Wild salmon is not cheap, says Ramsay, but the rich color and fantastic flavor are worth the price. Wild salmon is easy to prepare, delicious to eat and offers a number of health and nutritional benefits.
Omega-3 Fatty Acids
Salmon is a rich source of omega-3 fatty acids. According to The World's Healthiest Foods website, "Omega-3s help prevent erratic heart rhythms, make blood less likely to clot inside arteries, improve the ratio of good cholesterol to bad cholesterol and prevent cholesterol from becoming damaged." This in turn helps to improve overall cardiovascular health and prevent strokes and heart disease. Various studies have also shown potentially positive links between omega-3 fatty acids and long-term brain health as well as the prevention of prostate cancer. Research into omega-3s is still being carried out.
Protein
Wild salmon is a high-protein natural food. Animal proteins contain all the essential amino acids needed for a healthy human diet. Proteins provide our bodies with dietary energy and are vital for body growth and repair.
Selenium
Wild salmon is a good source of selenium, a trace mineral found more commonly in plant foods. According to the MedlinePlus website, selenium "is an essential element in several metabolic pathways." It is necessary for all-round good health and is needed in only small amounts.
Vitamins
Wild salmon is a very good source of Vitamins B6, B12 and B3, according to the Self Nutrition Data website. It is also a good source of Vitamin B2, or riboflavin. Vitamin B6 "performs a wide variety of functions in your body and is essential for your good health," says the Office of Dietary Supplements website. It is in involved in protein metabolism and is essential for red blood cell metabolism. Vitamin B12 is required for efficient red blood cell formation, neurological function and DNA synthesis. Vitamin B3, also known as niacin, helps the digestive system to function correctly and also promotes healthy skin and nerves. Riboflavin works with other B vitamins in red blood cell production, body growth and the release of energy from carbohydrates.
Benefits of Wild Versus Farmed Salmon
There has been, and continues to be, much debate regarding the comparative benefits of farmed salmon versus wild salmon. Farmed salmon contains greater levels of beneficial omega-3s but has been found to contain higher levels of contaminating polychlorinated biphenyls, or PCBs. Independent laboratory tests commissioned by the Environmental Working Group found that "On average farmed salmon have 16 times the dioxin-like PCBs found in wild salmon." These figures revealed a potential health risk in farmed salmon that is not present in wild salmon. Research is ongoing into the potential risks of PCBs in farmed salmon.
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