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Superfood: Salmon
Sure, the classic hot dog and hamburger make for good grillin’, but they aren’t always as friendly to the waistline as they are to the taste buds. For a heart-healthy alternative, try protein-packed salmon, the newest addition to our list of superfoods.
One Fish, Two Fish — Why It’s Super
Like walnuts and flaxseeds, salmon contains a healthy dose of omega-3 fatty acids, which research suggests can help reduce the risk of cardiovascular disease. One study found that women who ate omega-3-rich fish twice per week significantly lowered their chances of heart failure later in life [1]. Another study found that eating just 3 oz of salmon twice per week can increase levels of HDL (the good cholesterol), compounds important in maintaining a healthy circulatory system [2].
But this fish may help more than just the heart. Salmon (along with a host of other foods) has also been credited with aiding in sun protection. Research suggests one of the omega-3s in salmon may help protect against UV-induced skin damage [3]. This doesn’t mean, however, it's necessarily a good idea to substitute salmon for sunscreen anytime soon.
And for a boost of brainpower, another omega-3 fat found in salmon— DHA— has been linked to improved cognitive function, specifically in middle-aged adults. One study found people with higher levels of DHA scored better on tests involving nonverbal reasoning and mental flexibility [4]. Looks like this fish has got the brain and heart covered— if only it could cover courage, too!
Go Fish! — Your Action Plan
Salmon is rich in omega-3s, but it also packs a whole lotta’ protein— 17 grams per 3 ounce serving. But before going belly-up to the fish counter, take heed of some seaworthy warnings. Although salmon has lower mercury levels than many other sea-dwellers, it can still be risky for certain groups of people. Pregnant women, nursing mothers, and young children should avoid eating more than 12 oz of fish and shellfish per week and should opt only for fish lower in mercury, like canned tuna, catfish, or salmon. Farmed raised salmon is also reported to have a higher toxicity level than the wild variety, so opt for caught over grown when available.
For the sushi and tartare lovers of the world, there are some important food safety tips to keep in mind. When eating the raw stuff at home, make sure to purchase previously frozen seafood— the cold temperatures will kill most, though not necessarily all, harmful microorganisms. Prefer dinner fully cooked? Salmon can also be prepared with virtually any cooking method and also pairs well with a range of flavors, from the sweetness of brown sugar to strong, savory flavors like garlic and lemon.
Works Cited
- Fatty fish, marine omega-3 fatty acids, and incidence of heart failure. Levitan, E., Mittleman, M.A., Wolk, A. Department of Epidemiology, University of Alabama, Birmingham, AL. European Journal of Clinical Nutrition. 2010 June; 64(6): 587-594.⤴
- Walnuts and fatty fish influence different serum lipid fractions in normal to mildly hyperlipidemic individuals: a randomized controlled study. Rajaram, S., Haddad, E.H., Mejia, A., et al. Loma Linda University, Loma Linda, CA. The American Journal of Clinical Nutrition. 2009 May; 89(5): 1657S- 1663S ⤴
- Eicosapentaenoic acid inhibits UV-induced MMP-1 expression in human dermal fibroblasts. Kim, H.H., Shin, C.M., Park, C.H., et al. Seoul National University College of Medicine, Seoul, Korea. Journal of Lipid Research. 2005 august; 46(8): 1712 – 1720.⤴
- Serum phospholipid docosahexaenonic acid is associated with cognitive functioning during middle adulthood. Muldoon, M.F., Ryan, C.M., Sheu, L., et al. University of Pittsburgh, Pittsburgh, PA. The Journal of Nutrition. 2010 April; 140(4): 848-853.⤴
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Comments Leave a comment
Leah, the problem for people like me is... I don't like fish. Don't eat 'em. So, I have to stick with "Smart Balance" spread and flaxseed? Can you suggest any other alternatives to Salmon? (I suppose one could always ingest Salmon supplements?)
I love grilling fish, especially salmon! The best part about it is that unlike when cooking indoors, my house doesn't smell like fish for the rest of the night :)
I had heard of salmon as a great nutritious food. But I was not fully aware in what ways it effect our body. Thanks for your great article. I'll surely add salmon to my regular diet from now on...
Thanks for sharing. Yeah.. salmon is my favorite fish.. it tastes good, and has a lot nutitious than other fish, and less fat. I heard, it' popular in Japan. As proof, the Japs has a lot smart people. Too bad, in Indonesia salmon is one of expensive food.
Fishes are indeed great food. Fish contains high nutrient that helps to improve memory ability by improving the neuron systems in our brain. It can link the neurotransmitter even nearer so that we, human can think faster. Salmon is one of the example of fishes that provided high Omega DHA which will definitely helps to improve our memories. Consuming more fishes = a cleverer person. Do you agree with that? :)
frankly speaking I am vegeterian and therefore I am not aware of taste of salmon fish but what I have heard from my friends who are nonvegeterian and like fishes a lot ,I have come to know that salmon fish dishes are quite nutritious containing all most all vitamin b complex and tasty as well. They are also rich in calcium .
As a delicious fish;it's taste very good,with a lot of vitamins and proteins that helps to have a good health.it's should available for all.
One of my favorite fish in the world.This fish gives me lots of energy when i ate it and it is also a nutritious food. It also helps us to improve our memory. I love you salmon fish.
-- -(erickjose191984)
Oh dear I do love salmon.Thanks for this article. Indeed the fact that is so rich with omega-3 fatty acid makes me really wise in serving this to my family even if it costs higher than the ordinary fishes. I love it steamed with olive oil and lemon and despite the high price I will keep buying salmon.
Oh dear I do love salmon.Thanks for this article. Indeed the fact that is so rich with omega-3 fatty acid makes me really wise in serving this to my family even if it costs higher than the ordinary fishes. I love it steamed with olive oil and lemon and despite the high price I will keep buying salmon.
Salmon is a really good fish, I like having it with this sauce, I think it is like a special sauce that is made just for use on Salmon fish. I like other fish to such as cod especially with batter on.
After reading your article regarding Salmon fish which I never tasted I wish to taste it right now.