Salmon are found in the North Atlantic and Pacific Oceans. Born in fresh water, they migrate to the sea. One consideration when selecting salmon is the level of contaminants found in some salmon habitats. Some contaminants, such as polybrominated diphenyl ether, a flame-retardant used in electronics and furniture manufacturing, and mercury, are showing up in fish. The World's Healthiest Foods site says the healthiest salmon habitats are in Alaska.
Omega-3 Fatty Acids
Salmon is high in Omega-3 fatty acids. The World's Healthiest Foods website says wild caught fish are preferable to farm-raised, because wild salmon are lower in fat and contain more Omega-3 fatty acids.
According to the University of Maryland Medical Center, research shows many health benefits to Omega-3 fatty acids. People who eat a diet sufficient in Omega-3 fatty acids have higher levels of HDL, or "good" cholesterol, and lower triglycerides. Omega-3s help lower blood pressure in people with hypertension and they reduce inflammation. They also help prevent arrhythmia in people who have had a heart attack and appear to slow plaque development in arteries and prevent blood clots. Although more studies need to be done, a diet rich in Omega-3s may reduce the risk of arthritis, certain cancers, osteoporosis and depression.
Protein and Other Nutrients
According to the World's Healthiest Foods site, 4 oz. of salmon contain 58 percent of the recommended daily allowance, or RDA, of protein. Salmon is a good source of phosphorus, magnesium and selenium. It contains over half the RDA of vitamins B3 and B12, and a fourth of the RDA of B6. As for vitamin D, the World's Healthiest Foods site reports four ounces of salmon contains 411 IUs, or 102 percent of the RDA. It's worth noting, however, that some experts believe vitamin D intake should be higher. Either way, salmon is still a good food source of vitamin D.
Low Fat
Salmon is low in fat, making it a good substitute for meat in a meal. The Harvard School of Public Health says 6 oz. of salmon has 18 g of total fat and four grams of saturated fat. By contrast, 6 oz. of porterhouse steak has 44 g of total fat, including 16 g of saturated fat.
Versatility
Salmon can be served more ways than just salmon cakes. It can be grilled or baked using whatever seasonings are preferred. Leftover salmon makes a good cold sandwich by itself or it can be mixed with low-fat mayonnaise and onions for salmon salad. It can take the place of high fat meats in a hot sandwich. For example, shredded salmon grilled with Swiss cheese, sauerkraut and dressing on rye bread makes a low-fat and nutritious Reuben. Chunks of salmon can be mixed in a cold or hot pasta dish, vegetable casserole or simply added to a tossed salad. Experimenting by substituting salmon for meat in any dish can be a healthy and fun way to lower animal fat in the diet.
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