Eating fatty fish has many health benefits. But is it a good idea to eat salmon every day?
After all, salmon is a great source of omega-3 fatty acids. But how much is too much? Is a diet rich in salmon useful for weight loss? Does it provide protein? All the questions.
Well, don’t despair. We are going to prepare the deets on our fish friend.
OK, so you’ve eaten salmon everyday and now you’re wondering if you’re overdoing it. What will happen if you get too much of this good thing?
Take a deep breath and relax. While you don’t need to eat salmon * every * day, having it regularly in your meals won’t hurt you. In fact, salmon is a great source of many nutrients, including:
And it * can * provide a bunch of vitamin D, but that varies depending on whether the salmon is wild or farmed – according to limited research, wild salmon has the edge over vitamin D content.
There are more things in salmon that help you than harm you.
Let’s take a look at how much salmon you can snack on!
How much should you eat each day?
There is no official recommendation on how much salmon you should eat per day, so you will have to use up your gut that will soon be filled with fish. If you want to eat it every day, take a look at the weekly recommendation and think about how you could spread it out.
Do you want to go with larger amounts but eat less frequent portions? Or eat a little salmon every day?
If you are determined to have salmon on a daily basis, think about it. Small slices of salmon on toast? Sushi? Sashimi? There is more than one way to incorporate salmon into your daily diet. Be creative with it.
How much should you eat each week?
The FDA recommends eating at least 8 ounces of seafood per week. And again, why not be inventive?
After all, you can either break that down into daily portions or treat yourself to a grilled salmon steak or hearty chunks in a salad. You can create your own rules!
What do you put in your body when you eat salmon?
It depends on the type of salmon you are eating. Different types of salmon have different nutritional values. We used the most common type of salmon that appears on American plates (farmed Atlantic salmon) as a reference. You can expect to get the nutrients below from 3 ounces of salmon.
For the percentage of your daily value (DV), we have given the figures for men and women aged 19 to 30, but your intake of certain nutrients will vary depending on your age, pregnancy status and health needs.
The dietary guidelines for Americans are the basis for these values, so feel free to consult the guidelines for your own nutritional situation.
That’s pretty useful stuff, right?
Different types of salmon: farmed or wild
You will typically see two types of salmon in your local supermarket: wild and farmed.
You may notice that farmed salmon are generally a bit bigger and plump, while wild salmon tend to be smaller and more expensive. So farmed salmon must be the best choice, right? Plus, it was bred in captivity, so * surely * it’s a more ethical choice than removing a wild fish from its natural life?
But wait – something looks a bit fishy here.
Fish farmers keep salmon in small cages in the sea, and fish eat an artificial diet that makes them bigger. This means that once they reach your plate, they are higher in omega-6 fatty acids and lower in omega-3 than wild salmon, although either type of salmon is a choice. nutrient.
Wild salmon can be more expensive, but it can also contain more of certain nutrients. It’s also important to remember that the health risks associated with farmed salmon are still very low – if wild salmon is over your budget, it’s better to eat farmed salmon than to cut it out of your diet altogether.
Also, try to buy responsibly sourced salmon. It’s better for the fish and for you. (More on that later!)
Not quite convinced about the idea of eating salmon regularly? Well, get ready to change your mind: these perks will make even the most ardent to hate fish think twice.
(Still, remember salmon isn’t a miracle food in isolation – it should be part of a balanced diet that covers all of your nutritional basics.)
1. You can eat it as part of a Mediterranean diet
Want to know why people praise the Mediterranean diet so much? That’s because this diet is low in red meat and saturated fat and potentially supports human health (including helping you lower your risk of heart disease and diabetes).
Salmon can replace red meat while increasing your intake of other nutrients.
2. It is a solid source of protein
We all love protein, right? And no, it’s not just for gym rats – a high protein diet can support strong bones, healthy aging, and other awesome things that are usually close to our hearts.
And the salmon lives up to its gills in protein! Research suggests that adults under 65 should eat 0.8 grams of protein for every kilogram of body weight each day. This represents 55 to 57 grams for men and 47 to 48 grams for women.
A 3.5-ounce serving of salmon provides 22 to 25 grams of protein. Soft!
3. It could help you lose weight
Want to know what else high protein foods are great for? Shed those extra pounds!
A 2014 study noted that high protein foods like salmon make you feel full after you eat them. This could mean that you will be eating fewer calories overall, which could help with weight loss.
4. They provide a * heap * of vitamins
A 3-ounce serving of cooked salmon provides significant amounts of the following vitamins and minerals:
As you can see, a 3-ounce serving of salmon can provide a good chunk of your daily requirement for vitamins B12, B6, and D, and a sizable serving of thiamine, riboflavin, and potassium.
So what’s the catch?
You may have heard that salmon contains mercury – and it is absolutely true. But salmon is pretty low on the list of fish with the most mercury.
You run no risk of mercury poisoning by simply eating fish. The health benefits of salmon far outweigh the minimal risk of harm from its limited mercury content.
Stick to the 8 ounce per week guideline and you will be able to maintain your salmon intake without worrying about harmful side effects.
Don’t like salmon or just crave something a little different? Here are some alternatives.
It’s a great choice for people who want to watch those calories. It is high in protein and low in calories and fat. Also, depending on the canning process, many varieties of canned tuna (like those canned in water) do not lose these benefits. It is therefore mega-storable.
But lower fat levels mean less omega-3 fatty acids. Tuna also provides less vitamin D than salmon. Weigh what best suits your dietary needs.
We compared tuna and salmon here.
You might be tempted to go for another oily fish as a cheaper alternative to salmon, and you can’t go wrong with mackerel.
You will get this dose of omega-3 acids and vitamin D (although less than in salmon). But be warned – it’s best to avoid king mackerel, which contains more mercury than other types of tuna and isn’t * quite * as safe to eat on a regular basis.
You are sold on salmon. Hooray!
But how do you integrate it into your diet? If you’re not too worried about sticking to the recommended amounts (although those are guidelines for a reason) and just want that tasty salmon in you, here are seven ways to get you there. mouth water:
- Salmon with honey and garlic. The Mediterranean diet as it comes! Adding sweetness to your salmon creates a great contrast of flavors.
- Baked salmon in foil. Want to try foil baking, sealing in all the healthy flavors and oils? This is the perfect recipe to try (and enjoy the results).
- Roasted salmon with rosemary. If you can look at this recipe and not want to try it right away, you are doing better than us. Light, tasty and healthy to boot.
- Tuscan salmon. Live la dolce vita with a taste of Tuscany. This creamy dish will remind you of that week you spent in Florence – and it still manages to be a nutritious choice!
- Teriyaki salmon. How about a taste of Asia instead? It’s perfect with rice for a simple but tasty meal.
- Bourbon-glazed salmon. Booze? Salmon? Say no more!
- Garlic lemon salmon. Another fantastic choice of Mediterranean inspiration. Close your eyes and you can almost feel the sea breeze from the Bay of Naples. Healthy * and * tasty!
The FDA recommends eating 8 ounces of salmon per week. So you * can * eat it every day but in smaller portions. If you’re pregnant, the FDA recommends eating 8 to 12 ounces of seafood per week from sources that have lower mercury levels, including salmon!
While you may have heard that salmon contains mercury, the potential health benefits of consuming this delicious fish far outweigh the risks.
As long as you stick to the guidelines whenever possible, consuming salmon on a regular basis will give you a boost in omega-3 fatty acids – a vital nutrient that your body doesn’t produce naturally – as well as other health bonuses. .
Salmon also contains a bunch of vitamins and minerals and is tasty and versatile. You can stick to the daily guidelines and eat a small amount each day while still making things interesting. Sushi, anyone?
Salmon has a sufficiently low level of mercury that it is very unlikely that you will be at risk to your health if you eat it. Get ethically sourced salmon, tickle your taste buds with stylish dishes, and reap these health rewards.