In this brief article, we are going to answer the question “Can you eat salmon every day?”. We will discuss whether it is beneficial or harmful to eat it every day and how much should be the daily intake limit.
Yes, salmon can be eaten every day if you do not go beyond the daily intake limit. It is advisable to eat 8 ounces of fish weekly to meet your intake goals, according to the Food and Drug Administration (FDA). You can incorporate all kinds of fish into your weekly intake or you can eat only salmon.
Official dietary guidelines suggest eating fish twice a week because they deliver the beneficial omega-3 fatty acids, which benefits the health of the heart and the brain.
Pregnant women should be cautious in consuming fish regularly because of the presence of toxins and mercury in them. The FDA recommends eating 8 to 12 ounces of seafood (from low-mercury sources) per week — and salmon is one of the lower-mercury fish you can consume.
What are the benefits of eating salmon every day?
Eating salmon every day will boost your omega-3 fatty acids. Consuming this fatty acid has many benefits. Some of them are:
- Improves heart health
- Reduces blood pressure
- Reduces Risk of Osteoporosis
- Prevents breast, colorectal, and prostate cancer
- Reduces risk of dementia and Alzheimer’s disease
- Reduces the number of arthritis medications needed to soothe symptoms
What are the nutritional benefits of eating salmon?
Salmon is an excellent source of many nutrients, including:
- Omega-3 fatty acids
- Vitamin D
- Vitamin B12
Vitamin D intake varies from one species of fish to another and also depends on farmed or wild fish. However, salmon is a very good source of vitamin D.
3 ounces (85g) of raw, wild Atlantic salmon contains:
- Calories: 121
- Fat: 5.4g
- Sodium: 37.4mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 17g
Are there any health concerns with eating salmon?
Salmon is associated with some health risks due to contaminants such as dioxins and methylmercury, which are typically present in this fish.
By-products of waste management, such as dioxins are harmful to health and methylmercury is a toxic chemical that occurs when microorganisms in the environment interact with mercury. Both of these chemicals are naturally occurring in fish, and salmon is not an exception to this.
However, many studies indicate that the health advantages of eating salmon and fatty fish exceed the hazards posed by a few chemicals found in fish.
Research published in the journal BMC Public Health in January 2020 conducted a benefit-risk evaluation of the health impacts of Baltic herring and salmon, as well as environmental contaminants, in four nations.
According to the findings, the favorable effects of these fatty fish, as well as their omega-3 and vitamin D content, on heart health, mortality, and the risk of depression and cancer exceed the danger of these two pollutants in the general population.
Consuming salmon is associated with improvements in cardiovascular health. The health benefits of eating salmon are greater than the potential risk.
Here is the official FDA advice on how to eat fish and how much should you consume each type of fish:
What are the different types of salmon?
Basically, there are two types of fish available in the market: Farmed and wild.
Although farmed salmon is bigger and seems a better choice than the wild, smaller salmon, the wild ones are healthier in fat contents.
Salmon are kept in small cages in the water by fish farmers, and the fish are fed an artificial diet that causes them to grow larger. This implies that they have more omega-6 fatty acids and fewer omega-3 fatty acids than wild salmon.
Though wild salmon is an expensive choice over farmed one, the health benefits are numerous. The real benefit is in the fewer risks associated with wild salmon because they are not fed on a synthetic diet and carry far fewer toxins as compared to farmed ones.
What are the recipes for making delicious salmon?
There are various recipes to incorporate salmon into your diet, here are seven ways to get your appetite going for salmon:
- Honey garlic salmon
- Baked salmon in foil
- Rosemary-roasted salmon
- Tuscan salmon
- Teriyaki salmon
- Bourbon-glazed salmon
- Lemon garlic salmon
Other FAQs about Smoked Salmon that you may be interested in.
In this brief article, we answered the question “Can you eat salmon every day?”. We also discussed whether it is beneficial or harmful to eat it every day and how much should be the daily intake limit.