Salmon Salmon

Salmon Salmon

What's New and Beneficial about Salmon

With so much focus on the amazing omega-3 benefits of salmon, other unique health benefits from salmon may have been inadvertently overlooked. One fascinating new area of health benefits involves the protein and amino acid content of salmon. Several recent studies have found that salmon contains small bioactive protein molecules (called bioactive peptides) that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. One particular bioactive peptide called calcitonin (sCT) has been of special interest in these studies. The reason is because a human form of calcitonin is made by the thyroid gland, and we know that it is a key hormone for helping regulate and stabilize the balance of collagen and minerals in the bone and surrounding tissue. As researchers learn more and more about salmon peptides - - including sCT - - we expect to see more and more potential health benefits discovered related to inflammation, including inflammation of the joints.
Even though contamination with mercury, pesticides, and persistent organic pollutants (POPS) has become a widespread problem in salmon habitats and with the quality of salmon itself, there are still salmon runs that pose relatively low risk in terms of contaminants. Leading this low-risk category for wild-caught salmon are Alaskan salmon. Southeast Alaskan chum, sockeye, coho, pink, and chinook salmon, together with Kodiak coho, pink, and chum salmon have all been evaluated for contaminant consumption risk involving many POPs (including dioxins, dioxin-like compounds, or DLCs, and polychlorinated biphenyls, or PCBs) and have been found to be the lowest risk category of wild-caught salmon for regular consumption. This lower contamination risk amongst all wild-caught salmon is one of the reasons we recommend selection of wild-caught Alaskan salmon as a salmon of choice. (While some salmon runs from British Columbia and the U.S. West Coast also stand out as lower risk in terms of contaminants, we do not feel enthusiastic about recommending them for consumption due to the more precarious sustainability of these salmon runs.)
Along with lower risk of contamination from wild-caught Alaskan salmon, we like what experts are saying about the greater sustainability of Alaskan salmon runs. For example, the Monterey Bay Aquarium in Monterey, California has recently determined Alaskan salmon to be the only low-risk salmon in terms of four sustainability criteria: the inherent vulnerability of the fish, the effects of fishing on the overall habitat, the status of wild stocks, and the nature of the by-catch (the other types of fish that are caught unintentionally during salmon fishing).
Changes may soon be coming to rules about organic certification of salmon. During the week of April 25-29, 2010, the National Organic Standards Board (NOSB) is taking public comment on various aspects of organic regulation, including proposed rules involving aquaculture and organic certification of salmon. The NOSB seems to be leaning toward a certification process that will only allow for organic labeling of farmed salmon. This limitation of organic certification to farmed salmon appears related to the NOSB's desire for certainty about compliance of salmon production with organic regulations as well as its belief that verification of compliance for wild-caught salmon would simply not be possible. Expected to be at issue in the NOSB public comment is the apparent intention of the NOSB to allow up to 25% of wild-caught fish feed to be used in the farming of organic salmon. Since organic regulations prohibit the use of animal by-products in the feeding of land animals (like cows or chickens), this area of certification for farmed fish is controversial and somewhat confusing since many types of fish are included in the natural diet of adult salmon when they migrate out to sea. Until these issues involving organic certification of farmed salmon have been resolved, and given the desirability of a life for salmon that takes place in their natural habitat, we recommend consumption of wild-caught salmon, and more specifically, wild-caught Alaskan salmon.
While salmon have long been identified as a uniquely concentrated source of omega-3 fats, recent studies have now determined the actual bioavailability of these omega-3 fats from relatively small changes in diet. In fascinating research from a team of scientists at the Lipid and Diabetes Research Center at Saint Luke's MidAmerica Heart Institute in Kansas City, MO, only two servings of salmon per week (Norwegian Atlantic-farmed salmon and approximately 6 ounces per serving) were determined to significantly increase the presence of omega-3 fats in the membranes of red blood cells (RBCs). Only 4 months were required to raise the RBC omega-3 levels from 4% to 6%. This finding made it clear that the omega-3 fats from salmon--including its heart-supportive combination of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)--effectively make their way into our body and directly support the function of our cells. Equally interesting in this study was a comparison of dietary salmon intake to fish oil capsules containing purified salmon oil. Salmon oil capsules were also able to raise the percentage of omega-3s in the RBC membranes form 4% to 6%. However, intake of the fish oil capsules over this 4-month period also produced a small increase in some of the blood fats (in particular, triglycerides) of the participants. Since increased blood triglyceride levels can be a risk factor for cardiovascular problems, and since dietary salmon did not produce a similar rise in blood triglycerides for participants in this study, dietary intake of salmon appears to be a best bet for supporting cell function and simultaneously avoiding some unwanted increases in other blood fats.


Food Chart
This chart graphically details the %DV that a serving of Salmon provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Salmon can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Salmon, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Health Benefits
Description
History
How to Select and Store
How to Enjoy
Individual Concerns
Nutritional Profile
References

Health Benefits

BENEFITS RELATED TO OMEGA-3 CONTENT

Salmon has earned its research reputation as a health-supportive food based largely on its unusual omega-3 fatty acid content. It's very common for 4 ounces of baked or broiled salmon to contain at least 2 grams of omega-3 fats - more than the average U.S. adult gets from all food over the course of several days. (If we consider 4 grams of omega-3 fatty acids to be a daily goal for a person consuming a 2,000 calorie diet - based upon recommendations from the 1999 Workshop on the Essentiality of and Recommended Dietary Intakes (RDI) for Omega-6 and Omega-3 Fatty Acids sponsored by the National Institutes of Health (NIH) - then this would equal about 50% of this goal. For more on this, see our write-up on omega-3s.)

About half of this omega-3 fat is provided in the form of EPA (eicosapentaenoic acid) and a slightly lower amount is provided in the form of DHA (docosahexaenoic acid). The amounts of EPA and DHA contained in salmon are unusual among commonly-eaten foods. In addition to this high concentration of omega-3 fats is the relatively small amount of omega-6 fats in salmon and its outstanding ratio of omega-3 to omega-6. Four ounces of salmon will typically contain less than 1/2 gram of omega-6 fat, for an omega-3 to omega-6 ratio of approximately 5.5 to 1. In the average U.S. diet, this ratio has repeatedly been shown to be lop-sided in the opposite direction, with at least 4-5 times as much omega-6 fat as omega-3 fat, and in some studies, up to 12-20 times more. In our World's Healthiest Foods rating system for food, only two foods provide more omega-3s per standard serving than salmon. Those two foods are walnuts and flaxseeds. Both of these plant foods are outstanding sources of omega-3s! However, they cannot be compared on an equal basis to salmon because their omega-3 fats come in the form of alpha-linolenic acid (ALA) rather than EPA or DHA.

The widely-studied benefits of omega-3 fatty acids are documented in our Omega-3 Fatty Acids profile in the Essential Nutrients section of our website. In general, these benefits involve improved control of the body's inflammatory processes, better overall cell function, improved transfer of information between the body's cells, and better brain function. When researchers look specifically at intake of omega-3-containing fish like salmon, they find health support in all of the above areas. However, some areas of omega-3 support are what we would call "standout" areas. These areas include:

Cardiovascular Benefits

Intake of fish rich in omega-3 fat (including salmon) is associated with decreased risk of numerous cardiovascular problems, including: heart attack, stroke, heart arrhythmia, high blood pressure, and high triglycerides in the blood. Intake of omega-3-containing fish is also associated with improved metabolic markers for cardiovascular disease. Some cardiovascular benefits from omega-3 fat in fish like salmon start with only one omega-3 fish meal per week. Most of the benefits, however, start to show up in research studies with somewhat higher fish intake, along the lines of 2-3 times per week. In most studies, one serving of fish is approximately 6 ounces. Studies of fish intake and cardiovascular risk sometimes measure benefits against total grams of omega-3 fats obtained in the daily diet. In many of these studies, a daily minimum of 2 grams of omega-3s is required for measurable cardiovascular protection. (Remember that this 2-gram amount is the amount contained in approximately 4 ounces of cooked salmon.)

Improved Mood and Cognition

Many researchers consider DHA to be the most important fat found in the human brain, and the unusual concentration of this omega-3 fatty acid in salmon helps explain the research-documented benefits of salmon and omega-3 fish intake for thinking and the decreased risk of certain brain-related problems that accompanies omega-3 fish consumption. Intake of omega-3s and omega-3 containing fish is associated with decreased risk of depression, decreased risk of hostility in some studies of teenagers, and decreased risk of cognitive decline in older persons. Some studies have shown an association between IQ and omega-3 intake, and also between IQ and intake of omega-3 fish.

Especially interesting in this area of fish intake, DHA, and brain function is the relatively recent discovery of protectins. Protectins are special compounds made from DHA and preliminary research studies have shown them to have a potentially important role as anti-inflammatory regulatory molecules, especially when produced by nerve tissue. (When protectins are produced by nerve tissue, they are typically called "neuroprotectins.") Researchers have speculated that at least some of the brain-related benefits from omega-3 fish intake may be due to conversion of the DHA in these fish to protectins that can help prevent excessive inflammation.

Joint Protection

One fascinating area of omega-3 and omega-3 fish research has involved the joints. Research on fish intake and joint protection has shown that EPA from fish like salmon can be converted by the body into three types of closely-related compounds that work to prevent unwanted inflammation. One group of compounds are the series 3 prostaglandins. A second type are the series 3 thromboxanes. A third and more recently discovered type are the resolvins. All of these omega-3 fat derivatives are able to help prevent excessive and unwanted inflammation. What's especially interesting about salmon, however, is that it combines these anti-inflammatory benefits that are related to omega-3 content with anti-inflammatory benefits that are related not to fat but to protein. Recent studies demonstrate the presence of small bioactive protein molecules (called bioactive peptides) in salmon that may provide special support for joint cartilage (as well as other types of tissue). One particular bioactive peptide called calcitonin has been of special interest in these studies, because a human form of calcitonin is made in the human body by the thyroid gland, and we know that it is a key hormone for helping regulate and stabilize the balance of collagen and minerals in the bone and surrounding tissue. Salmon peptides - including calcitonin (sCT) - may join forces with salmon's omega-3 molecules to provide unique anti-inflammatory benefits for the joints

Eye Benefits

Omega-3 intake and consumption of omega-3 fish has been associated with decreased risk of two eye-related problems: macular degeneration and chronic dry eye. In the case of macular degeneration (a chronic eye problem in which material in the center of the retina on the back of the eyeball begins to deteriorate and cause loss of vision), two fish servings per week is the amount that has been shown to significantly decrease risk. For decreased risk of chronic dry eye, a somewhat higher amount of omega-3 fish intake (2-4 servings per week) was the minimum amount needed, with 5-6 weekly servings showing even greater reduction of risk.

Like brain studies on omega-3 fish intake, dry eye studies have started to look specifically at neuroprotectins made from DHA in salmon and other omega-3 fish. These omega-3 derived molecules may help prevent chronic dry eye by lowering background levels of inflammation in the eye.

Decreased Cancer Risk

Intake of fish rich in omega-3 fat is also associated with decreased risk for several types of cancer. These cancer types include colorectal cancer, prostate cancer, and breast cancer. Some of the strongest findings for decreased cancer risk following regular intake of omega-3 fish involve the blood cell or lymph cell-related cancers including leukemia, multiple myeloma, and non-Hodgkins lymphoma. Similar to cardiovascular studies, cancer risk studies typically begin to show measurable benefits when omega-3 fish are consumed at least once per week.

Benefits Related to Protein and Amino Acid Content

The outstanding omega-3 benefits of salmon are not this food's only claim to unique health support. One intriguing new area of health benefits for salmon involves the protein and amino acid content of this fish. Several recent studies have found that salmon contains small bioactive protein molecules (called bioactive peptides) that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. We've seen recent studies, for example, on salmon peptides and treatment of ulcerative colitis. We also have to wonder whether intake of salmon peptides may be related to the reduced risk of colorectal cancer that is associated with consumption of this food. One particular bioactive peptide called calcitonin has been of special interest in these salmon and amino acid studies. The human body makes its own human form of calcitonin (through a process which takes place in the thyroid gland), and we know that calcitonin is a key hormone for helping regulate and stabilize the balance of collagen and minerals in the bone and surrounding tissue. As researchers learn more and more about salmon peptides - including calcitonin (sCT), and its relationship to human calcitonin - we expect to see more and more of salmon's potential.

Benefits Related to Vitamin D

It would be a mistake not to mention several other unique nutritional benefits of salmon and their potential role in the many health areas described above. One of these nutrients benefits involves vitamin D. Amongst all 130 World's Healthiest Foods, salmon receives our highest food ranking for vitamin D content. At more than 100 IU per ounce, salmon tops all other WHFoods for vitamin D. Vitamin D has been shown to be a critical factor in preventing unwanted inflammation, in supporting cognitive function, and in lowering risk of several types of cancer, including breast, prostate, and colorectal cancer. Each of these areas is an area we have described earlier in this section as a "spotlight" area for salmon benefits.

Benefits Related to Selenium

Another nutrient concentrated in salmon worthy of special mention is selenium. In terms of absolute selenium amount, salmon ranks in our WHFoods top 10, and four ounces provide about 75% of the Daily Value (DV) for this mineral. Strong selenium intake is associated with decreased risk of joint inflammation, and also with prevention of certain types of cancer, including colorectal cancer. As an antioxidant nutrient, selenium has also been shown to be especially important in cardiovascular protection through maintenance of the molecule glutathione. Each of these selenium-related benefits overlaps with other spotlight areas for salmon as a health-supportive food.

Description

With exceptional nutritional value due to their rich concentration of omega-3 fatty acids, salmon is a favorite among fish lovers and enjoyed even by those who are not always fond of fish. Salmon are incredible fish sometimes traveling thousands of miles throughout their life cycle and within two to five years returning to the very location where they were born to spawn and die. The specific characteristics and life cycles of salmon vary with each species. (For example, king salmon has a life cycle of approximately 4-6 years, sockeye, 4-6 years, and silver 3-4 years.)

A good portion of salmon can be classified either as Pacific (Oncorhynchus genus) or Atlantic (Salmo genus) salmon, according to the ocean in which they are found. There is just one native species of Atlantic salmon (Salmo salar), while there are many species of Pacific salmon including chinook (or king), sockeye (or red), coho (or silver), pink, and chum. Norwegian salmon, a popular type of salmon often offered on restaurant menus, is actually Atlantic salmon that is farm-raised in Norway. The flesh of salmon ranges in color from pink to red to orange with some varieties richer in important omega-3 fatty acids than others. For example, chinook and sockeye are fattier fish than pink and chum and contain great amounts of healthy omega-3 fatty acids.

The native habitats of Atlantic and Pacific salmon as described above no longer characterize most of salmon consumed in the United States or in many other countries. Because farmed salmon now accounts for about 80% of all salmon consumed worldwide, it is becoming harder and harder to find wild-caught salmon that live in their native habitat.

History

People have been enjoying salmon as a food ever since this beautiful fish appeared in the Earth's waters. Like other fish, in addition to being consumed in fresh form, preservation techniques such as smoking or salting were used to preserve the salmon. Smoked salmon is still considered traditional fare in many cuisines throughout the world.

Since 1980, global salmon production has increased over 400% in volume, with over 2,400,000 metric tons of salmon being produced in 2004 compared with less than 600,000 metric tons in 1980. Most of this increase has come from production of farmed salmon. (The amount of farmed salmon in today's marketplace is more than 1,000,000 metric tons greater than it was in 1980.) Farmed salmon now accounts for more than 80% of the world's salmon supply. Within this changing salmon marketplace, North American wild salmon, which used to account for about half of the world's wild salmon supply, now only accounts for about 15%. The farming of salmon has increased dramatically in Europe, and Japan and Russia each currently farm about 500,000 tons of salmon.

The trend toward greatly increased salmon farming has been an ongoing concern to many researchers who study the ecological impact of farmed salmon, including the impact on wild salmon populations. Salmon farming has also concerned many researchers from a health standpoint. Farmed salmonâ€"when raised in a non-sustainable way and without regard for the organic standards that exist in some countries outside the U.S. â€"have repeatedly been found to have measurable and undesirable amounts of numerous contaminants. Some researchers have raised the question of whether sustainable salmon farming is even possible, given the natural habits of salmon and the unique habitats that have historically supported their vitality.

How to Select and Store

Salmon is sold in many different forms. Fresh salmon is available whole or in steak or fillet form. Salmon is also available frozen, canned, dried or smoked. Based on a combination of sustainability and potential contamination concerns, we recommend that you select wild-caught Alaskan salmon above all other forms of salmon currently available in the marketplace. If you cannot find wild-caught Alaskan salmon in your local grocery in fresh or frozen form, we recommend that you select wild-caught Alaskan salmon in canned form as a next best alternative.

With respect to potential contamination, we base our Alaskan salmon recommendation on recent research placing these salmon at the top of the low-risk list for potential contaminants, including pesticides, and persistent organic pollutants (POPS). Southeast Alaskan chum, sockeye, coho, pink, and chinook salmon, together with Kodiak coho, pink and chum salmon have all been evaluated for contaminant consumption risk involving many POPs (including dioxins, dioxin-like compounds (DLCs) and polychlorinated biphenyls, or PCBs) and have been found to be the lowest risk category of wild-caught salmon for regular consumption.

With respect to sustainability, we have been impressed with the work of the Monterey Bay Aquarium in Monterey, California and its establishment of Alaskan salmon as the only low-risk salmon in terms of four sustainability criteria: the inherent vulnerability of the fish, the effects of fishing on the overall habitat, the status of wild stocks, and the nature of the by-catch (fish other than salmon that are caught unintentionally during salmon fishing). There is one exception to this higher sustainability profile of Alaskan salmon, however, and that exception involves the by-catch related to wild-caught Alaskan chinook. With respect to by-catch, the Monterey Bay Aquarium has placed Alaskan chinook salmon in a moderate- versus low-risk category in terms of sustainability. For this reason, you may want to choose other species of Alaskan salmon (like chum or coho or sockeye or pink) for the lowest sustainability risk.

Sustainability issues related to the selection of non-Alaskan salmon have become more and more apparent, especially with respect to U.S. West Coast salmon. In 2008 and for the first time in its history, the National Marine Fisheries Service shut down the U.S. West Coast ocean salmon fishing season due to the large drop in numbers of chinook salmon that were returning to the Sacramento River in California. Whereas 775,000 salmon had returned to this river to spawn in 2002, by 2008 the number of salmon expected to return had dropped dramatically. The Fisheries Service had set a target spawning goal of 122,000-180,000 for the Sacramento River chinook. However, at the time when the fishing season was shut down in 2008, only 54,000 had actually returned. Scientists believe that the loss of natural habitat in the San Francisco Delta is playing a role in the jeopardized sustainability of the Sacramento River chinook salmon run and point to a need for habitat restoration in this context.

Just as with any seafood, it is best to purchase salmon from a store that has a good reputation for having a fresh supply of fish. Get to know a fishmonger (person who sells the fish) at your grocery store, so you can have a trusted resource from whom you can purchase your fish.

Fresh whole salmon should be displayed buried in ice, while fillets and steaks should be placed on top of the ice. If you are purchasing a whole fish and want to eat the skin, have the salmon scaled.

Smell is a good indicator of freshness. Since a slightly "off" smell cannot be detected through plastic, if you have the option, purchase displayed fish as opposed to pieces that are prepackaged. Once the fishmonger wraps and hands you the fish that you have selected, smell it through the paper wrapping and return it if it does not smell right.

While smoked salmon is popular, we don't believe it to be as healthful as fresh or canned salmon. That's because in addition to having less omega-3s than non-smoked fish, smoked fish may contain toxic substances called polycyclic aromatic hydrocarbons (PAHs). For more on this subject, please see this Q+A.

When storing all types of seafood, including salmon, it is important to keep it cold since fish is very sensitive to temperature. Therefore, after purchasing salmon or other fish, make sure to return it to a refrigerator as soon as possible. If the fish is going to accompany you during a day full of errands, keep a cooler in the car where you can place the salmon to make sure it stays cold and does not spoil.

The temperature of most refrigerators is slightly warmer than ideal for storing fish. Therefore, to ensure maximum freshness and quality, it is important to use special storage methods to create the optimal temperature for holding the fish. One of the easiest ways to do this is to place salmon, which has been well wrapped, in a baking dish filled with ice. The baking dish and fish should then be placed on the bottom shelf of the refrigerator, which is its coolest area. Replenish ice one or two times per day.

The length of time that salmon can stay fresh stored this way depends upon how fresh it is, i.e. when it was caught. Fish that was caught the day before you purchased it can be stored for about four days, while fish that was caught the week before can only be stored for about one or two days.

You can extend the shelf life of salmon by freezing it. To do so, wrap it well in plastic and place it in the coldest part of the freezer where it will keep for about two to three weeks.

How to Enjoy

Tips for Preparing Salmon

Try to buy a whole salmon side or filet that is from the thickest part of the fish. For taste and texture reasons, many people prefer to remove the skin of the salmon. We definitely recommend skin removal if you are preparing wild-caught salmon other than Alaskan salmon or if you are preparing farmed salmon that is not certified organic. Our reason for skin removal in these circumstances is reduction of contaminant risk. Research has shown the skin of the salmon to contain measurable amounts of persistent organic pollutants (POPs) when salmon swim in contaminated waters. If you are preparing certified organic farmed salmon or wild-caught Alaskan salmon, however, you may want to leave the skin intact since it contains health supportive nutrients, including peptides with anti-inflammatory potential.

The Healthiest Way of Cooking Salmon

The best ways to cook salmon is by using methods that will keep it moist and tender. Salmon can be easily overcooked and become dry, so be sure to watch your cooking times.

One of our favorite ways to prepare salmon is using our "Quick Broil" method. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. Place salmon on hot pan and broil for 7-10 minutes, depending on thickness. You do not need to turn the salmon. (See our Quick Broiled Salmon with Ginger Mint Salsa recipe for details on how to prepare "Quick Broiled" salmon.) While grilled salmon tastes great, make sure it does not burn. It is best to grill salmon on an area without a direct flame. Extra care should be taken when grilling, as burning can damage nutrients and create free radicals that can be harmful to your health. For more see Are there health risks with char-broiling and gas grilling foods?

A Few Quick Serving Ideas

Combine left-over cold salmon with greens and vegetables for a delicious salad.
Serve seared, or broiled salmon over whole wheat pasta. Top with a sauce made with olive oil, dill weed, lemon peel, scallions and black pepper. Look for our healthy methods of Stovetop Searing and Quick Broiling.
Quick Broil salmon and top with a honey mustard sauce.

WHFoods Recipes That Feature Salmon

Salmon, Cucumber, Dill Salad
15-Minute Braised Fennel Salmon
15-Minute Salmon with Mint Salsa
Steamed Salmon and Asparagus with Mustard Dill Sauce
15-Minute Salmon with Tomato Salsa
Braised Salmon with Leeks
Quick Broiled Salmon with Ginger Mint Salsa
Salmon in Citrus Sauce
Salmon with Cucumber Chili Salad
Salmon with Dill Sauce
Salmon with Mustard
Salmon with Mustard and Ginger
Southwestern Salmon & Black Beans

Individual Concerns

Since 1946, the U.S. Department of Commerce, through its National Ocean and Atmospheric Administration (NOAA), operates the National Marine Fisheries Service and its Seafood Inspection Program (SIP). In addition, under the Seafood Hazard Analysis and Critical Control Point (HACCP) Regulation, the U.S. Food and Drug Administration is charged with the responsible of inspecting fish processing facilities in the U.S. However, since participation in SIP is voluntary, many fish are brought into the U.S. from other countries, and the HACCP fish processing inspection service only has the funding and manpower to inspect approximately 1% of fish products imported into the U.S., many consumers have become concerned about the safety of their fish, including their salmon. Given widespread contamination of marine habitats worldwide, this concern makes sense to us. We encourage consumers of fish to take special care in choosing all fish, including salmon. "Special care" might mean asking more questions to a local fish purveyor or taking extra time to locate high-quality fish like wild-caught Alaskan salmon. Some fish are not considered safe for pregnant or nursing mothers or young children to eat. Updated information in this area can be found at the U.S. Food and Drug Administration (FDA) website (http://www.fda.gov/food/foodsafety/). For information on the topic of seafood and mercury contamination, please see our article Should I be concerned about mercury in fish and what fish are safe to eat?

For some individuals, a second area of concern related to salmon is genetic engineering. In 2010, the U.S. Food and Drug Administration (FDA) held hearings on the proposed entry of genetically engineered Atlantic farmed salmon into the U.S. marketplace. Propriety, genetically-engineered salmon (proposed for sale under the commercial name AquAdvantage) have been developed using "antifreeze" genes from ocean eelpout (a type of fish) and growth hormone genes from chinook salmon to produce a type of salmon which can grow more quickly and will require less feed for its growth. In a period of several months, the FDA received nearly 400,000 public comments on the proposed allowance of GE salmon into the marketplace. In California, several state legislators have called for mandatory labeling of GE salmon sold in California if the sale of GE salmon is approved by the FDA and the FDA does not require labeling at a federal level. If the sale of GE salmon is allowed by the FDA, individuals wishing to avoid GE salmon intake will need to avoid any farmed salmon products not providing a GE-free label.

Salmon and Purines

Salmon contain naturally-occurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as salmon.

Allergic Reactions to Salmon

Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. It's important to realize that the frequency of problems varies from country to country and can change significantly along with changes in the food supply or with other manufacturing practices. For example, in several part of the world, including Canada, Japan, and Israel, sesame seed allergy has risen to a level of major concern over the past 10 years.

In the United States, beginning in 2004 with the passage of the Food Allergen Labeling and Consumer Protection Act (FALCPA), food labels have been required to identify the presence of any major food allergens. Since 90% of food allergies in the U.S. have been associated with 8 food types as reported by the U.S. Centers for Disease Control, it is these 8 food types that are considered to be major food allergens in the U.S. and require identification on food labels. The 8 food types classified as major allergens are as follows: (1) wheat, (2) cow's milk, (3) hen's eggs, (4) fish, (5) crustacean shellfish (including shrimp, prawns, lobster and crab); (6) tree nuts (including cashews, almonds, walnuts, pecans, pistachios, Brazil nuts, hazelnuts and chestnuts); (7) peanuts; and ( soy foods.

These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cow's milk is also a common allergenic food, even though the cow's milk has been processed and fermented in order to make the yogurt. Ice cream made from cow's milk would be an equally good example.

Food allergy symptoms may sometimes be immediate and specific, and can include skin rash, hives, itching, and eczema; swelling of the lips, tongue, or throat; tingling in the mouth; wheezing or nasal congestion; trouble breathing; and dizziness or lightheadedness. But food allergy symptoms may also be much more general and delayed, and can include fatigue, depression, chronic headache, chronic bowel problems (such as diarrhea or constipation), and insomnia. Because most food allergy symptoms can be caused by a variety of other health problems, it is good practice to seek the help of a healthcare provider when evaluating the role of food allergies in your health.

Nutritional Profile

The unique protein and amino acid composition of salmon is often overlooked in its nutritional profile. Salmon contains short protein molecules called peptides that have been shown to be bioactive and may have important anti-inflammatory properties. Salmon also provides important amounts of the antioxidant amino acid taurine. Salmon is an excellent source of anti-inflammatory omega-3 fatty acids and vitamin D as well as immune-supportive selenium. It is also a very good source of muscle-building protein, and heart-healthy niacin and vitamin B12 and a good source of energy-producing phosphorus and heart-healthy magnesium and vitamin B6.

For an in-depth nutritional profile click here: Salmon.

In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Salmon is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Salmon, chinook, baked/broiled
4.00 oz-wt
113.40 grams
261.95 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
tryptophan 0.33 g 103.1 7.1 excellent
vitamin D 411.00 IU 102.8 7.1 excellent
omega 3 fatty acids 2.09 g 87.1 6.0 excellent
selenium 53.07 mcg 75.8 5.2 excellent
protein 29.14 g 58.3 4.0 very good
vitamin B3 (niacin) 11.34 mg 56.7 3.9 very good
vitamin B12 (cobalamin) 3.25 mcg 54.2 3.7 very good
phosphorus 420.71 mg 42.1 2.9 good
magnesium 138.35 mg 34.6 2.4 good
vitamin B6 (pyridoxine) 0.52 mg 26.0 1.8 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Salmon

References

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