Salmon is Healthy, but Here’s Why You Shouldn’t Overdo It.
Salmon ranks among the most sought-after fish. As reported by the National Fisheries Institute, shrimp outranks all seafood in popularity in the United States, yet salmon remains the leading finfish.
People are drawn to salmon due to its milder flavor compared to other fish and its adaptability to various cooking techniques such as grilling, air frying, baking, poaching, sautéing, or smoking. “It’s also enjoyed raw in sushi, sashimi, and ceviche,” states Amy Goodson, a nutrition expert and registered dietitian at The Sports Nutrition Playbook.
Beyond its distinct taste and cooking flexibility, salmon is recognized as one of the most nutrient-rich fish available. “It is packed with a diverse range of nutrients and offers benefits like protein, healthy fats, and numerous vitamins and minerals,” explains Wilson Sanchez, a clinical registered dietitian based in New York.
What are the Most Popular Salmon Species?
Pacific salmon comprises seven species, five of which inhabit North American waters: chum, sockeye, Chinook, Coho, and pink. Among these, pink is the smallest and most plentiful, while Chinook is the largest and least common, according to the Pacific Salmon Foundation. The remaining two species, Masu and Amago, are exclusive to waters around Asia.
While many North Americans enjoy various Pacific salmon types, Atlantic salmon stands out as the primary variety consumed in the U.S., accounting for 90% of the farmed salmon intake, according to the Food and Agriculture Organization.
Is Salmon Beneficial for Health?
No matter which type of salmon you prefer, this fish is rich in essential nutrients. For example, just 3 ounces of Atlantic salmon provides nearly 8 milligrams of calcium, 3.3 milligrams of vitamin C, 7 milligrams of niacin, 23 milligrams of magnesium, 204 milligrams of phosphorus, and an impressive 309 milligrams of potassium, based on data from the U.S. Department of Agriculture. It also contains substantial vitamins including folate, betaine, vitamin A, retinol, and vitamin E, adds Sanchez.
“Additionally, salmon is high in Omega-3 fatty acids,” mentions Goodson, highlighting that these acids benefit heart health, potentially reduce inflammation, and enhance cognitive function. The protein content in salmon, at 17.3 grams per 3-ounce serving, aids in maintaining muscle mass, promotes tissue recovery, and contributes to a feeling of fullness, making it a beneficial food choice for managing weight.
Dr. Uma Naidoo, who is the director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and a Harvard-trained nutritional psychiatrist, advocates for incorporating salmon into one’s diet. One of her key points is that “it’s packed with vitamin B12, a vital nutrient for maintaining and regulating the nervous system.”
Research also suggests salmon can lower the risk of dementia and Alzheimer’s, and Goodson notes that because of its high vitamin D content, “it supports bone health, immune functionality, and mood regulation.”
Is it Safe to Eat Salmon Daily?
Despite its many benefits, moderation is key when it comes to salmon consumption. One concern is its mercury content, which, while lower than in many other fish, can accumulate in the body over time, potentially leading to brain development issues in some individuals. However, these risks generally pertain to the consumption of excessively large amounts of fish.
Goodson points out that smoked and processed (canned) salmon typically have higher sodium levels than regular options and should be limited for individuals with hypertension or those advised to manage their salt intake.
Additionally, salmon can negatively interact with certain medications. “Fish oil acts as a natural anticoagulant, which means it can thin the blood,” warns Sanchez. Therefore, individuals on anticoagulant medications like aspirin, coumarin, or warfarin should consult their healthcare provider regarding potential dietary limitations, including fish consumption.
