Salmon: Protection against Cancer, CVD & Stroke (omega 3 fatty acids),

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Salmon: Protection against Cancer, CVD & Stroke (omega 3 fatty acids), JoAnn

Guest May 18, 2005 20:02 PDT

 

 

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Delicious with exceptional nutritional value found in few other foods

(omega 3 fatty acids), the lovely pink-hued salmon can be served in a

variety of ways and is always a favorite among fish lovers and enjoyed

even by those who are not always fond of fish.

The season for the different species of salmon ranges from early summer

to late fall, however, the increased production of farm raised salmon

has made it available fresh in local supermarkets year round.

 

Salmon are incredible fish 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. Their flesh 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.

 

Health Benefits

Nutritional Profile

References

Health Benefits

 

Salmon is low in calories and saturated fat, yet high in protein, and a

unique type of " health-promoting " fat, the omega-3 essential fatty acids.

 

As their name implies, essential fatty acids are essential for human

health but because they cannot be made by the body, they must be

obtained from foods.

 

Fish contain a type of essential fatty acid called the omega-3 fatty

acids. Wild-caught cold water fish, like salmon, are higher in omega-3

fatty acids than warm water fish.

 

In addition to being an excellent source of omega-3s, salmon are an

excellent source of selenium, a very good source of protein, niacin and

vitamin B12, and a good source of phosphorous, magnesium and vitamin B6.

 

 

Cardiovascular Benefits

The omega-3 fats found in salmon have a broad array of beneficial

cardiovascular effects.

 

Omega-3s help prevent erratic heart rhythms, make blood less likely to

clot inside arteries (the proximate cause of most heart attacks),

improve the ratio of good cholesterol to bad cholesterol, and prevent

cholesterol from becoming damaged.

 

(Only after cholesterol has been damaged does it clog arteries.)

 

Omega-3s work their magic by affecting the production of hormone-like

molecules called prostaglandins. Some kinds of prostaglandins are

pro-inflammatory while others, like those derived from the omega-3s in

salmon are anti-inflammatory.

 

The primary omega-3 found in salmon, EPA (eicosapentaenoic acid), is the

immediate precursor of the Series 3 prostaglandins, an anti-inflammatory

type that prevents platelets from sticking together and improves blood

flow.

 

A four-ounce serving of salmon contains 33.6% of the daily value for

omega-3 fatty acids.

 

One healthy result of fish consumption, especially when the fish

consumed are rich in omega-3 fats, is a lower risk of stroke. A recent

study, which involved almost 80,000 nurses during a 15-year period,

revealed that those women who ate fish 2 to 4 times per week had a 27%

reduced risk of stroke compared to women who ate fish once a month.

Those who ate fish five or more times per week reduced their risk of

certain strokes 52%.

 

Salmon promotes cardiovascular health not only through its

concentration of omega-3 fats, but also because this fish is a very good

source of the B-vitamins, niacin and vitamin B12. Niacin, which is

necessary for the chemical processing of fats in the body, has been

repeatedly used clinically to successfully lower total blood cholesterol

in individuals with elevated cholesterol levels.

 

Vitamin B12 plays a critical role as a methyl donor. Methylation is a

basic cellular process in which methyl groups are transferred from one

molecule to another, resulting in the formation of a wide variety of

very important active molecules.

 

When levels of B12 are inadequate, the availability of methyl groups is

also lessened. One result of the lack of methyl groups is that molecules

that would normally be quickly changed into other types of molecules not

only do not change, but accumulate.

 

One such molecule, homocysteine, is so damaging to blood vessel walls

that high levels are considered a significant risk factor for

cardiovascular disease. Just 4 ounces of baked or broiled salmon provide

56.7% of the daily value for niacin and 54.2% of the daily value for

vitamin B12.

 

 

 

Special Cardiovascular Protection for Postmenopausal Women with Diabetes

 

 

Eating omega-3 rich fish, such as salmon, at least twice each week

significantly " reduces " the " progression " of atherosclerosis in

postmenopausal women with diabetes, suggests a Tufts University study

published in the September 2004 issue of the American Journal of

Clinical Nutrition.

 

The three year study included 229 women with atherosclerosis, 42% of

whom also had diabetes. Although new atherosclerotic lesions were seen

in all the women, regardless of fish intake, those who consumed 2 or

more servings of fish per week had significantly fewer

lesions—especially if at least one serving was chosen from those high in

omega-3 fatty acids, such as salmon, mackerel or sardines.

 

Women with diabetes eating less than 2 servings of fish experienced an

average 4.54% increase in stenosis (thickening and restriction) in their

arteries, compared to an average increase of only 0.06% in women eating

2 servings of any fish per week.

 

In diabetic women eating less than 1 serving of omega-3-rich fish per

week, stenosis increased 5.12% compared to a 0.35% increase in those who

ate 1 or more servings of omega-3-rich fish each week.

 

Eating fish rich in omega-3s is so beneficial because these fats:

lower the amount of " lipids " (fats such as cholesterol and triglycerides)

circulating in the bloodstream

 

decrease platelet aggregation, preventing excessive blood clotting

inhibit thickening of the arteries by decreasing endothelial cells'

production of a platelet-derived growth factor (the lining of the

arteries is composed of endothelial cells)

 

increase the activity of another chemical derived from endothelial cells

(endothelium-derived nitric oxide), which causes arteries to relax and

dilate

 

reduce the production of messenger chemicals called " cytokines " , which

are involved in the " inflammatory response " associated with

atherosclerosis

 

 

 

Omega 3s Help Prevent Obesity and Improve Insulin Response

 

Salmon is particularly beneficial not just for women with type 2

diabetes, but for men with this condition as well, due to its high

content of omega 3 fats.

 

Research presented December 2004 at the 6th Congress of the

International Society for the Study of Fatty Acids and Lipids suggests

that while saturated fats appear to promote weight gain, the omega 3

fats found in cold water fish, such as tuna, reduce the risk of becoming

obese and improve the body's " ability " to " respond " to insulin.

 

The reason why? The omega 3 fatty acid, eicosapentaenoic acid (EPA)

stimulates the secretion of " leptin " , a hormone that helps " regulate "

food intake, body weight and metabolism, and is expressed primarily by

adipocytes (fat cells).

 

Protection against Stroke

 

Eating fish, such as salmon, as little as 1 to 3 times per month may

protect against ischemic stroke (a stroke caused by lack of blood supply

to the brain, for example, as a result of a blood clot), suggests a

meta-analysis of 8 studies published in the July 2004 issue of Stroke.

 

Data on nine independent groups participating in eight different studies

found that, compared to those who never consumed fish or ate fish less

than once per month, risk of ischemic stroke dropped:

 

9% in those eating fish 1 to 3 times per month

13% in those eating fish once per week

18% in those eating fish 2 to 4 times per week

31% in those eating fish 5 or more times each week

 

 

 

Atrial Fibrillation (Heart Arrhythmia)

 

Eating salmon that's broiled or baked, but not fried, may reduce risk of

atrial fibrillation, the most common type of heart arrhythmia,

especially in the elderly, according to a Harvard study published in the

July 2004 issue of Circulation.

 

In the 12-year study of 4,815 people 65 years of age or older, eating

canned tuna or other broiled or baked fish 1 to 4 times a week

correlated with increased blood levels of omega-3 fatty acids and a 28%

lower risk of atrial fibrillation. Eating broiled or baked fish 5 times

a week lowered risk even more— a drop in atrial fibrillation risk of

31%.

 

Eating fried fish, however, provided no similar protection.

 

Not only is fried fish typically made from lean fish like cod and

Pollack that provide fewer omega-3 fatty acids, but in addition, frying

results in the production of " damaged " , " free-radical-laden " fats in the

fish as well as the frying oil.

 

 

EPA, an Omega-3 Fat found in Salmon, Reduces Inflammation

 

A recently identified lipid (fat) product our bodies make from EPA,

called " resolvins " , helps explain how fish oils’ provide their

anti-inflammatory effects on our joints and improve blood flow.

 

Resolvins, which have been shown to reduce inflammation in animal

studies, are made from EPA by our " cellular enzymes " , and work by

inhibiting the production and regulating the migration of inflammatory

cells and chemicals to sites of inflammation.

 

Unlike anti-inflammatory drugs, such as aspirin, ibuprofen and the COX-2

inhibitors, the

resolvins our bodies " produce " from EPA do not have " negative side effects "

on our gastrointestinal or cardiovascular systems.

 

Grumpy Teenagers? Salmon May Help Lower Hostility and Protect Hearts

 

Feeling really grumpy? Eating more cold water fish such as salmon, tuna,

or sardines may help. A study published in the January 2004 issue of the

European Journal of Clinical Nutrition found a statistically significant

relationship between consuming fish rich in omega-3 fats and a lower

hostility score in 3581 young urban white and black adults. Those with

the highest intake of omega 3 fats had only a 10% likelihood of being

among those with the highest hostility scores. Eating any fish rich in

omega 3 fats compared to eating no omega-3-rich fish was also found to

drop subjects’ chances of being hostile by 12%.

 

One reason this finding is important: hostility has been shown to

predict the development of heart disease, and the young adults in this

study were already also enrolled in the CARDIA (Coronary Artery Risk

Development in Young Adults) study—a study that is examining how heart

disease develops in adults.

 

 

 

Food for Better Thought

Cold-water fatty fish like salmon have often been thought of as a " brain

food, " not only because of their ability to navigate hundreds of miles

to return to their birthplace to spawn, but because of their high

concentration of omega-3 fats.

 

The human brain is more than 60% structural fat. For brain cells to

function properly, this structural fat needs to be primarily omega-3

fats such as the EPA (eicosapentaenoic acid) found in salmon. This is

because the membranes of all our cells, including our brain cells or

neurons, are primarily composed of fats.

 

Cell membranes are the gatekeepers of the cell. Anything that wants to get into

or out of a

cell must pass through the cell's outer membrane.

 

And omega-3 fats, which are especially fluid and flexible, make this process a

whole lot

easier, thus maximizing the cell's ability to " usher in " nutrients while

eliminating wastes--definitely a good idea, especially when the cell in

question is in your brain.

 

Epidemiological studies in various countries including the U.S. suggest

a connection between increased rates of depression and decreased omega-3

consumption, and in children, the relationship between low dietary

intake of omega-3 fats and ADHD has begun to be studied.

 

A recent Purdue University study showed that kids low in omega-3

essential fatty acids are significantly more likely to be hyperactive,

have learning disorders, and to display behavioral problems. In the

Purdue study, a greater number of behavioral problems, temper tantrums,

and sleep problems were reported in subjects with lower total omega-3

fatty acid concentrations.

 

More learning and health problems were also found in the children in

the study who had lower total omega-3 fatty acid concentrations.

 

 

Over 2,000 scientific studies have demonstrated the wide range of

problems associated with omega-3 deficiencies.

 

The American diet is

almost devoid of omega-3s, except for cold-water fish such as alaskan

salmon; raw nuts, such as walnuts; and seeds like organic flaxseeds.

 

In fact, researchers believe that about 60% of Americans are deficient

in omega-3 fatty acids, and about 20% have so little that test methods

cannot even detect any in their blood.

 

Three recently published studies suggest that frequent consumption of

omega 3-rich fish can be beneficial for our mental as well as physical

health.

 

The first study, which appeared in the December 2003 issue of the

American Journal of Psychiatry, presented data providing what the

researchers described as a “robust correlational relationship between

greater seafood consumption and lower prevalence rates of bipolar

disorders.”

 

Consumption of 50 pounds of seafood per year—which translates to a

little less than a pound or four 3.8 ounce servings of fish each

week—was associated with much " lower " risk of " bipolar disorders " , which

the researchers attribute to the omega 3 fats in fish.

 

The second study, published in the January 2004 issue of the European

Journal of Clinical Nutrition and discussed above (Grumpy Teenagers?

Salmon May Help) found a significant inverse correlation between

adolescent hostility and fish consumption.

 

Urban white and black young

adults who consumed the most omega-3-rich fish were 18% less likely to

exhibit high hostility compared to those who did not eat fish rich in

omega 3 fats.

 

A third study, a prospective trial looking at omega 3 fat consumption

and incidence of Alzheimer’s disease, appeared in the July 2003 issue of

the Archives of Neurology. This study, which involved 815 older adults

ranging in age from 65 to 94 years, found that those who ate fish just

once a week had a 60% lower risk of Alzheimer’s disease compared to

those who rarely or never ate fish.

 

 

 

Protection against Alzheimer's

 

Eating cold water fish rich in omega 3 fatty acids, such as salmon, as

little as once each week may significantly lower your risk for

Alzheimer’s disease. A study published in the July 2003 issue of the

Archives of Neurology found that compared to study participants who

rarely or never ate fish, those who consumed fish at least once per week

had a 60% lower risk of developing Alzheimer’s disease. In this

prospective study, which ran from 1993 through 2000, 815 residents in a

care home ranging in age from 65 to 94 years participated.

 

Upon evaluating all the dietary data collected, researchers concluded

that the two most important factors for lowering Alzheimer’s disease

risk were an individual’s total intake of omega 3 fats, and particularly

their intake of docosahexaenoic acid (DHA), one of the omega 3 fats

found in cold water fish such as salmon and sardines.

 

Commenting on this research, Robert P. Friedland from Case Western

Reserve Medical School said that a diet containing fish, chicken, fruits

and vegetables, which would be high in omega-3 fatty acids and

antioxidants, was likely to lower the risk not only of Alzheimer’s

disease but of heart disease and stroke as well. Dr. Friedland did,

however, note the problem of mercury contamination of some popular fish

species.

 

 

 

Additional research also suggests that the significant amounts of DHA

found in cold-water fish, such as salmon, may translate into protection

against Alzheimer's disease. In a paper published in the September 2004

issue of the journal Neuron, researchers at the University of

California, Los Angeles School of Medicine reported that a diet rich in

DHA reduced the " impact " of a gene linked to the development of

Alzheimer's disease. Using mice bred to have genetic mutations that

cause lesions typical of Alzheimer's, the researchers found that those

fed a diet containing omega-3-rich fish did not develop the expected

memory loss or brain damage.

 

In contrast, mice fed safflower oil, which is low in the omega-3 fats

and high in the omega-6 fatty acids, showed signs of " synaptic damage "

in their brains that closely resemble those of people with Alzheimer's.

 

 

 

Maintain Your Mental Edge

 

A study published in the January 2004 issue of Neurology indicates a

direct correlation between consumption of omega-3 rich fish such as

salmon and tuna, and mid-life mental performance. The five year study

evaluated 1,613 subjects ranging in age from 45 to 70 for memory,

psychomotor speed, cognitive flexibility (i.e., higher order information

processing), and overall cognition.

 

Eating omega-3-rich fish several times each week was found to reduce

the risk of impaired overall cognitive function by almost 20% and speed

by 28%. Frequent fatty fish consumption also had a similar beneficial

effect on cognition.

 

In contrast, a higher intake of dietary cholesterol, found in meat and

meat products, was significantly associated with a 27% increased risk of

impaired memory and flexibility, and higher saturated fat intake was

also associated with an increased risk of impaired memory, speed and

flexibility, although not significantly.

 

The researchers speculate that low levels of DHA (docosahexaenoic

acid), one of the omega 3 fats supplied by cold water fish, may be a

risk factor not only for cognitive decline but Alzheimer’s disease.

 

 

 

One More Reason Salmon Protects against Alzheimer's and Age-related

Cognitive Decline

 

Research published in the August 2004 issue of the Journal of Neurology,

Neurosurgery and Psychiatry indicates regular consumption of

" niacin-rich " foods like salmon provides protection against Alzheimer's

disease and age-related cognitive decline.

 

Researchers from the Chicago Health and Aging Project interviewed 3,718

Chicago residents aged 65 or older about their diet, then tested their

cognitive abilities over the following six years.

 

Those getting the most niacin from foods (22 mg per day) were 70% less

likely to have developed Alzheimer's disease than those consuming the

least (about 13 mg daily), and their rate of age-related cognitive

decline was significantly less.

 

To be sure the fish you choose are those least likely to contain

excessive amounts of mercury, just click on the following link:

 

Should I be concerned about mercury in fish and what fish are safe to

eat?

 

Cancer-Protection

 

Eating even small amounts of fish may protect against ovarian and

digestive tract cancers. In a large study conducted in Spanish

hospitals, a total of 10,149 cancer patients with 19 different types of

cancer and 7,990 controls were included.

 

The researchers determined that eating more fish correlated with a

reduced risk of certain cancers. Fish eaters had less cancer in the

ovaries, pancreas and all parts of the digestive tract including the

mouth, pharynx, esophagus, stomach, colon and rectum.

 

Epidemiological and experimental evidence shows that the omega-3 fats in

salmon may also exert protective effects against breast, colon, and

possibly prostate cancers.

 

Clinical studies have suggested several possible mechanisms behind these

beneficial effects, including " inhibiting " the " production " of Series 2

prostaglandins (the pro-inflammatory kind) and " inhibiting "

" angiogenesis " , the development of additional blood supplies that cancer

cells must have for tumor growth and metastasis.

 

Salmon may be especially protective against cancer since this fish

contains not only omega-3 fats, but is an excellent source of the trace

mineral " selenium " .

 

Selenium is of fundamental importance to human health.

 

It is an essential component of several major metabolic pathways,

including thyroid hormone metabolism, antioxidant defense systems, and

immune function.

 

Accumulated evidence from prospective studies, intervention trials and

studies on animal models of cancer have suggested a strong inverse

correlation between selenium intake and cancer incidence.

 

Several mechanisms have been suggested to explain the cancer-preventive

activities of selenium. Selenium has been shown to induce DNA repair and

synthesis in damaged cells, to inhibit the proliferation of cancer

cells, and to induce their apoptosis, the " self-destruct " sequence the

body uses to eliminate worn out or abnormal cells.

 

In addition, selenium is incorporated at the active site of many

proteins, including " glutathione peroxidase " , the most important for

cancer protection.

 

One of the body's most powerful antioxidant enzymes, glutathione

peroxidase is used in the liver to detoxify a wide range of potentially

harmful molecules.

 

When levels of glutathione peroxidase are too low, these toxic

molecules are not disarmed and wreak havoc on any cells with which they

come in contact, damaging their cellular DNA and promoting the

development of cancer cells.

 

Four ounces of cooked salmon provide 75.8% of the daily value for

selenium.

 

 

 

Lower Your Risk of Leukemia, Multiple Myeloma, and Non-Hodgkin Lymphoma

 

Fishermen have, in epidemiological studies, been identified as having a

lower risk of leukemia, multiple myeloma and non-Hodgkin lymphoma, an

occupational benefit that researchers thought might be due to the fact

that they eat more fish.

 

Now, a Canadian study published in the April 2004 issue of Cancer

Epidemiology Biomarkers & Prevention suggests that persons whose diet

includes more weekly servings of fresh fatty fish have a much lower risk

of these three types of cancer.

 

Data drawn from a survey of the fish eating habits of 6,800 Canadians

indicates that those consuming the most fatty fish decreased their risk

of leukemia by 28%, their risk of multiple myeloma by 36%, and their

risk of non-Hodgkin lymphoma by 29%.

 

Overall, frequent eaters of fatty fish reduced their risk for all forms

of lymphomas by 30%.

 

Description

While salmon are born in fresh water, they spend a good portion of their

lives in the sea, only to navigate hundreds of miles to return to their

birthplace in order to spawn. It's no wonder that these smart and

intuitive fish are considered a " brain food. "

 

Salmon are usually classified either as Pacific (Oncorhynchus family) or

Atlantic (Salmo family) salmon, according to the ocean in which they are

found. There is just one species of Atlantic salmon, while there are

five 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 characteristics of salmon vary with the species. Their colors range

from pink to red to orange. In addition, some salmon are richer and

fattier than others; for example, chinook and sockeye are fattier fish

than pink and chum.

 

History

People have been enjoying salmon as a food ever since this beautiful

fish appeared in the Earth’s waters--basically, since time immemorial.

 

Like other fish, in addition to being consumed fresh, preservation

techniques such as smoking or salting were used to preserve the salmon.

Smoked salmon is still considered traditional fare in the cuisines of

Scandinavia and the Russian Federation.

 

Much of the salmon available in today’s market comes from the waters of

Alaska, the Pacific Northwest, eastern Canada, Norway and Greenland.

 

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.

 

 

Whenever possible, choose wild rather than farm raised salmon.

 

Research published by the Environmental Working Group (July 30, 2003)

indicates that farmed salmon poses a cancer risk because it may be

carrying high levels of carcinogenic chemicals called polychlorinated

biphenyls (PCBs).

 

PCBs have been banned in the US for use in all but completely closed

areas since 1979, but they persist in the environment and end up in

animal fat.

 

When farmed salmon from U.S. grocery stores was tested, the farmed

salmon, which contains up to twice the fat of wild salmon, was found to

contain 16 times the PCBs found in wild salmon, 4 times the levels in

beef, and 3.4 times the levels found in other seafood. Other studies

done in Canada, Ireland and Britain have produced similar findings.

 

 

 

Another Reason to Avoid Farmed Salmon: Flame Retardants

 

.. Flame-retardant additives used widely in electronics and furniture are

appearing in increasing amounts in fish, and farmed salmon contain

significantly higher levels of these polybrominated diphenyl ether

(PBDE) compounds than wild salmon, according to research published in

the August 11, 2004 issue of Environmental Science and Technology.

 

PBDEs are endocrine disrupters that have been shown to have reproductive

toxicity, and are also suspected to play a role in cancer formation.

 

As with other toxins, it is thought that farm-raised salmon contain

higher PBDE levels than wild due to the " salmon chow, " a mixture of

ground fish and oil, they are fed.

 

The authors of this new study, Ronald Hites of Indiana University and

colleagues, analyzed the same group of 700 wild and farmed salmon

collected from around the world from which the data was drawn for their

initial research on other contaminants in salmon, which was published in

Science in January 2004.

 

As was the case with the 14 contaminants described in the earlier

report—which included pesticides such as toxaphene and dieldrin—the

researchers found the highest levels of PBDEs, on average, in

farm-raised salmon from Europe.

 

But while European farmed salmon had the highest levels, farmed North

American salmon came next with significantly higher amounts of PBDEs

than were found in farmed salmon from Chile, which, in turn, were higher

than the average levels seen in wild salmon.

 

In both farmed and wild salmon, approximately 50% of the total PBDEs

were in the form of one compound: brominated diphenyl ether (BDE) 47.

 

This chemical is associated with the Penta formulation used in

polyurethane foam in furniture, which, together with another formulation

known as Octa, has been banned in Europe and is being discontinued in

the United States.

 

Unfortunately, (BDE) 47 can also be derived from the breakdown of the

Deca formulation, which is extensively used in Europe with no plans to

discontinue its use either there or in the U.S.

 

Researchers both in Europe and the U.S. think the problem is not just in

the " salmon chow " , but the environment as a whole and that PBDEs are

probably reaching the open ocean and getting into the marine food web

through atmospheric deposition.

 

To underscore this point, Åke Bergman of Stockholm University’s

department of environmental chemistry, one of the first scientists to

present evidence that PBDEs were bioaccumulating in humans, says he has

found the PBDE levels in wild European salmon are on a par with those

Hites has reported for farmed European salmon.

 

And the environmental contamination is not limited to Europe. Wild

chinook salmon from British Columbia were found to have the highest

levels of PBDE contamination of any of the salmon Hites tested.

 

He thinks this may be due to the chinooks' tendency to feed higher in

the food chain throughout their adult life, eating mainly fish, unlike

other salmon species that tend to consume more invertebrates and

plankton.

 

On the other hand, wild Alaskan Chinook tested in Hites' study contained

significantly lower PBDE levels, suggesting that the waters the wild

chinook inhabit are more contaminated.

 

Surprisingly, the PBDE content patterns seen in the world's salmon do

not match up with the levels found in people; samples of blood and fat

from North Americans contain levels 10 times higher, on average, than

Europeans, another reason to think some other source of exposure is also

at work. Bergman thinks the high U.S. levels are due to inhalation of

these substances.

 

What you can do: Beginning September 2004, U.S. supermarkets are

required to label salmon as farmed or wild. We suggest that you choose

wild, rather than farmed salmon, and if purchasing chinook salmon,

choose Alaskan chinook.

 

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.

 

Smoked salmon should not have dry or brown edges. In addition, avoid

smoked salmon that is very shiny or is leaking moisture as it is

probably not too fresh.

 

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

For some of our favorite recipes, click Recipes.

 

Tips for Preparing Salmon:

Try to buy a whole salmon side, or filet that is from the thickest part

of the fish. Skin the salmon and remove the bones before cooking if

possible. This can be done easily. When removing the bones, pull them

out 1 at a time going with the grain of the fish.

 

A Few Quick Serving Ideas:

Combine left-over cold salmon with greens and vegetables for a delicious

salad.

 

For a twist on scrambled eggs, combine eggs with lox (smoked salmon) and

onions, a classic NY delicatessen breakfast favorite.

 

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.

 

For a healthy appetizer, serve smoked salmon on a platter with onions,

capers, lemon wedges and mini rye bread slices.

 

Quick Broil salmon and top with a honey, mustard sauce.

 

Safety

Government inspection is not mandated for seafood, so choose your fish

purveyor carefully. While some fish are not considered safe for pregnant

or nursing mothers or young children to eat, eating wild pacific salmon

does not pose a safety concern.

 

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.

 

Nutritional Profile

Introduction to Food Rating System Chart

The following chart shows the nutrients for which this food is either an

excellent, very good or good source. Next to the nutrient name you will

find the following information: the amount of the nutrient that is

included in the noted serving of this food; the %Daily Value (DV) that

that amount represents (similar to other information presented in the

website, this DV is calculated for 25-50 year old healthy woman); the

nutrient density rating; and, the food's World's Healthiest Foods

Rating. Underneath the chart is a table that summarizes how the ratings

were devised. Read detailed information on our Food and Recipe Rating

System.

 

Chinook Salmon Fillet-Baked/Broiled

4.00 oz-wt

261.95 calories

Nutrient Amount DV

(%) Nutrient

Density World's Healthiest

Foods Rating

tryptophan 0.33 g 103.1 7.1 excellent

omega 3 fatty acids 2.09 g 83.6 5.7 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

 

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More of the World's Healthiest Foods ( & Spices)!

_________________

JoAnn Guest

mrsjo-

DietaryTi-

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AIM Barleygreen

" Wisdom of the Past, Food of the Future "

 

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