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Health Benefits of wild caught Salmon
Wild caught salmon is high in omega-3 fatty acids, protein, and other essential nutrients. It has a variety of health benefits and is considered one of the healthiest foods you can eat. Here are some of the major health benefits of salmon, along with references to support these benefits:1. Supports heart health: Omega-3 fatty acids, particularly EPA and DHA, are known to reduce inflammation, lower triglycerides, decrease the risk of heart disease, and improve heart health. (1)
2. Improves brain function: Omega-3 fatty acids in salmon are essential for brain function and development, and have been shown to improve cognitive function, reduce depression and anxiety, and prevent age-related brain decline. (2)
3. Reduces joint pain and stiffness: Omega-3 fatty acids in salmon have anti-inflammatory properties that can help reduce joint pain and stiffness associated with conditions such as rheumatoid arthritis. (3)
4. Supports eye health: Omega-3 fatty acids in salmon have been shown to support eye health and prevent age-related macular degeneration. (4)
5. Helps maintain a healthy weight: Salmon is a high-protein food that can help you feel full and satisfied, which can lead to healthier food choices and help maintain a healthy weight. (5)
6. Supports bone health: Salmon is high in calcium, phosphorus, and vitamin D, which are essential for strong bones. (6)
7. Promotes healthy skin: Omega-3 fatty acids in salmon can help keep skin healthy and hydrated, and may also improve the appearance of fine lines and wrinkles. (7)
8. Good source of protein: Salmon is a rich source of high-quality protein, which is essential for building and repairing muscle, maintaining a healthy immune system, and supporting overall health. (8)
9. Rich in essential vitamins and minerals: Salmon is a good source of vitamins, such as B vitamins and vitamin D, as well as minerals like selenium and potassium, which are essential for good health.
10. Low in contaminants: Compared to other types of fish, salmon tends to be lower in contaminants such as mercury, dioxins, and polychlorinated biphenyls (PCBs), which can be harmful to health. This is especially true for wild-caught salmon, which is typically lower in contaminants than farmed salmon.
11. Versatile and delicious: In addition to its health benefits, salmon is also a versatile and delicious food that can be prepared in a variety of ways. Whether grilled, baked, or broiled, salmon is a tasty addition to any meal.
12 Low in contaminates: It’s important to note that not all types of fish are equally healthy. Some types of fish, such as swordfish, tuna and warm water fish can be higher in contaminants and should be limited or avoided depending on what your doctor recommends. Additionally, some types of farmed fish can contain high levels of contaminants, so it’s best to choose wild-caught salmon whenever possible.
To get the most health benefits from salmon, it’s best to choose wild-caught salmon, as it is lower in contaminants and higher in omega-3 fatty acids than farmed salmon. It’s also a good idea to vary the types of fish you eat to reduce exposure to contaminants.
West coast staple
Salmon has been a dietary staple on the west coast for thousands of years. Besides the delicious taste and joy and excitement in catching one for yourself, there are many reasons to regularly consume the fish. From reduced inflammation to lowering your risk of cancer and reducing blood pressure, salmon seems to have it all. Not familiar with the fish? Salmon is a species of fish which is found both in fresh water (rivers) and saline water (seas), depending on the stage of its development.
It has been suggested that chronic inflammation is the root cause of many diseases such as diabetes, cancer and heart disease. Consuming Salmon just twice a week can help drastically reduce your chances of ever contracting these terrible diseases. Consuming salmon on the regular can help reduce depressive symptoms, decrease anxiety and slow age related memory loss while lowering the risk of dementia. A Swedish study that followed more than 6000 men for 30 years found that those who ate moderate amounts of fatty fish dramatically cut their risk of prostate cancer – by a third.
Nutrients in Salmon
Bioactive peptides-Are specific protein fragments that have a positive impact on bodily functions. They provide special support for joint cartilage; increase insulin effectiveness; improves bone density and strength and reduce inflammation of the digestive tract.
Omega-3 fatty acids-Are essential fats, meaning we must get them from our diet as our bodies are incapable of creating them. These benefits of these fats include; decreases inflammation; lowers blood pressure; reduce risk of cancer; improve the health of arterial cells; improves eye function and development; boost academic performance. Omegas are also thought to reduce the risk of osteoarthritis.
Vitamin D– A hormone known for its role in bone health, the immune system and proper functioning of several organs. Vitamin D increases the bodies absorption of calcium promoting bone health; lowers blood pressure; reduces risk of diabetes; lowers risk of heart attack and rheumatoid arthritis
B Vitamins (1-6, 9, 12)– Are a class if water soluble vitamins that play an important role in cell metabolism. They are essential to several important bodily functions such as turning your food into useable energy; creating and repairing DNA; reducing inflammation that can lead to heart disease; All work together to maintain optimal function of brain and nervous system.
Potassium– Is an essential mineral and electrolyte which regulates fluid balance and controlling electrical activity of the heart and other muscles. Consuming high levels of potassium helps to control blood pressure; reduces risk of stroke; prevents excess water retention (bloating); preserves bone density; protects against muscle loss.
Selenium-Another essential mineral in the body which assist in thyroid function and metabolism. Only a small amount is needed but it can assist with bone health; thyroid function; reduce risk of cancer; decrease joint inflammation and is a powerful antioxidant.
Astaxanthin– Is an antioxidant that gives salmon flesh it’s red colour. It helps to; Lower risk of heart disease; reduces LDL (bad cholesterol) and increases HDL (good cholesterol); Works with B vitamins to Protect brain and nervous system from inflammation; help prevent skin damage and delay aging
Protein– Is the building blocks of muscle- Consuming lean protein helps healing after injury; protects bone health; maintains muscle mass during weight loss; can aid in weight loss.
A small wild Chinook salmon being prepared for dinner.
How do you know if salmon is wild caught or farmed?
Pictured above is a small wild Chinook salmon caught from Ucluelet. Notice how red the meat is an lack of fat lines. All farmed salmon has large fat lines and most farmed salmon have been fed a diet that contains dies to make the meat more red.
Farmed salmon should be avoided as it often contains hormones, diseases, heavy metals and parasites.
With so many reasons to consume salmon, the importance of the source of the fish is so important. Wild salmon is by far the healthiest choice, and catching it yourself can be very rewarding.
References:.
(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5710413/
(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5608983/
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4828252/
(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425567/
(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2724096/
(6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5804058/
(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
