Salmon is a fish that is often in the spotlight for its multiple health benefits. Rich in omega-3 fatty acids, which are vital in the maintenance of brain cell health, salmon has been referred to as "brain food." A 2005 study published in the Journal of Neuroscience indicated that omega-3 fatty acids found in fish such as salmon could offer protection against the development of Alzheimer's disease. This is due to its effect on the buildup of a protein linked to the disease. Omega-3 fatty acids are also associated with the reduced risk of heart attack, some cancers and stroke.
According to the American Dietetics Association, salmon also provides protein, zinc, iron and vitamin D. In addition, canned salmon contains calcium due to its small, edible bones.
There is much debate about the health benefits and dangers of farm-raised salmon versus wild salmon. Some research has indicated that farm-raised salmon may contain polychlorinated biphenyls (PCBs), which may be carcinogenic to humans. It is thought that this accumulates in fish from the fish meal consumed. Despite these findings, the U.S. Food and Drug Administration (FDA) has stated that there is no need to change the consumption of either wild or farm-raised salmon at this time.
What to Look for
When shopping for fresh or frozen salmon, look for a deep pink color and translucency. When fresh, the meat should be firm but elastic. Airtight packaging is preferred, and there should be no frost on the frozen fish to ensure that it was packaged correctly. Salmon should have a mild aroma, not a strong fishy scent. When shopping for a whole fish, choose one with glossy skin, clear eyes and deep-red gills.
Prepare fresh salmon as close to purchase time as possible. Defrost frozen salmon overnight in the refrigerator or under cold running water. This hearty fish stands up well to a variety of cooking methods, including grilling, poaching and baking.
Common Pitfalls
Mercury levels in fish are a common health concern. However, the FDA lists salmon among fish with lower levels of mercury. This is of special concern to women who are pregnant, are breastfeeding or may become pregnant. The FDA states that these women can still eat up to 12 oz. a week of fish lower in mercury, including salmon.
If concerned about the consumption of PCBs, choose wild salmon. While in disagreement with the FDA, some researchers recommend limiting the consumption of farm-raised salmon to one to two times per month.
Member Comments