Salmon might not immediately come to mind as a bone-healthy food, but it has vast benefits that make it a highly valuable component of a bone-building diet.
In this article, we'll dive into the makeup of this common fish and explain its array of nutrients and compounds, including the super-antioxidant astaxanthin.
You'll also learn about the differences between farm-raised and wild-caught salmon, which is better for your bones, and how to incorporate salmon into your meals.
Nutritional Breakdown Of Salmon
Salmon is the common name for several types of related fish, most of which are members of the Salmonidae family. Among these species is some variation in nutritional specifics. However, these differences are primarily due to whether the salmon is farmed or wild-caught.
Almost 99% of Atlantic salmon available for purchase are farmed. Pacific salmon species, on the other hand, are wild-caught more than 80% of the time. The most commonly eaten wild-caught Pacific salmon varieties are chinook (also called king), sockeye, coho, pink, and chum salmon. Among these, sockeye salmon is the most commonly consumed variety.
This nutritional breakdown is for 100g of salmon cooked with dry heat (baked/roasted/seared).
| Nutrient | Wild Caught Sockeye Salmon1 | Farm Raised Salmon2 |
|---|---|---|
| Calories | 182 | 206 |
| Protein | 25 grams | 22 grams |
| Fat | 8 grams | 12 grams |
| Vitamin B1 (Thiamine) | 0.276 mg | 0.336 mg |
| Vitamin B3 (Niacin) | 10.08 mg | 8.0 mg |
| Vitamin B5 (Pantothenic Acid) | 1.9 mg | 1.5 mg |
| Vitamin B6 | 0.952 mg | 0.646 mg |
| Vitamin B12 | 3.048 µg | 2.808 µg |
| Vitamin D | 16.75 µg (670 IU) | 13.15 µg (526 IU) |
| Calcium | 13 mg | 19.5 mg |
| Potassium | 611 mg | 376 mg |
| Selenium | 46.75 µg | 41.25 µg |
As you can see, wild-caught salmon contains a higher concentration of most nutrients. While salmon is an excellent source of healthy fats, the additional fat in farm-raised salmon includes more saturated fat as well. Meanwhile, wild-caught salmon is leaner and contains more protein.
Synopsis
99% of Atlantic salmon are farmed while more than 80% of Pacific salmon are wild-caught. Salmon is an excellent source of healthy fats, protein, B Vitamins, Vitamin D, potassium, and selenium.
Is Wild Or Farmed Salmon Healthier?
Wild salmon is is generally considered healthier than farmed salmon for several important reasons.
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- As shown in the nutritional breakdown, wild salmon typically contains higher levels of the nutrients that make it a powerful bone builder, such as protein, and the Foundation Supplements selenium and Vitamin D.
- Because of how they are raised and fed, farmed salmon tend to have higher levels of toxins known as dioxins. Dioxins are highly cancerous and can harm your liver, nerves, hormone regulation, and other important body systems.3
- Levels of the persistent organic pollutant PCB (polychlorinated biphenyl) are 5 to 10 times higher in farmed fish than in wild fish. Farmed salmon are fed fishmeal and fish oil manufactured from small open sea fish that contain PCBs. These pollutants have been linked to increased cancer risk.4
- Like all toxins, PCBs and dioxins are acidifying. Since salmon is already an acidifying food, it's helpful to avoid additional acidification in the form of these toxins that are found in higher levels in farmed fish.4
- Wild salmon has a higher ratio of omega-3 fatty acids to less healthy saturated fats. Omega-3 fatty acids are the source of many of salmon's health benefits, such as protecting heart health, and the anti-inflammatory action that helps protect bone.
- Wild salmon also have higher levels of the antioxidant astaxanthin, which we'll cover next.
Synopsis
Wild salmon is healthier than farmed salmon. Wild salmon has more of the nutrients that make it healthy, less toxic dioxins and persistent organic pollutants, a higher ratio of omega-3 fatty acids, and higher levels of the antioxidant astaxanthin.
An Excellent Source Of Astaxanthin
Astaxanthin is a carotenoid compound found in salmon. Like other carotenoids, it's a pigment and an antioxidant. Astaxanthin gives salmon its reddish-pink color.
Studies have found that astaxanthin can reduce inflammation, decrease oxidative stress, and protect against plaque buildup in the arteries, reducing the risk of heart disease.5
Astaxanthin is an especially potent antioxidant. Each astaxanthin molecule is capable of neutralizing multiple free radicals to protect tissues throughout the body, notably including the eyes and bones. Free radicals are unstable molecules that damage other molecules by stealing an electron from them. This damage is also called oxidative stress.
Astaxanthin also has anti-inflammatory abilities, likely resulting from its antioxidant action. Inflammation is a cause of many chronic health conditions, including bone loss. By reducing inflammation, astaxanthin helps protect your bones and your wellbeing. 6
Salmon contains between 0.4 and 3.8 mg of astaxanthin per 100 grams. That's a significant range, but you can ensure you're getting astaxanthin-rich fish by eating wild-caught Sockeye salmon.7
Synopsis
Salmon is rich in astaxanthin, a carotenoid antioxidant that reduces inflammation and can protect arteries from plaque buildup. Astaxanthin also has a protective effect on the eyes and bones. Astaxanthin levels are highest in wild-caught Sockeye salmon.
Salmon For Your Bones
The powerful nutrients and compounds in salmon make it incredibly healthy, and that includes a range of bone-health benefits.
- The omega-3 fatty acids in salmon help preserve bone mass via anti-inflammatory action.
- Astaxanthin's anti-oxidant abilities make it a powerful protector of bone tissue. By disarming free radicals, astaxanthin protects bone cells and the cells involved in the bone remodeling process.
- Salmon is an excellent source of protein, adding another layer of bone protection. Protein is essential for building muscle, and, per Wolff’s law, stronger muscles facilitate healthier, stronger bones. Additionally, strong muscles help to prevent falls which are the principal cause of fractures.
- Salmon is a rich source of B-Vitamins, which are essential for processes throughout the body. B-Vitamins help convert food into energy, create and repair DNA, and reduce chronic inflammation. Consistent energy is key to maintaining a bone-building lifestyle with regular exercise. Reducing chronic inflammation protects bones from damage.
- A 3.5-ounce serving of salmon provides 75–85% of the DV of selenium. This Foundation Supplement supports the creation of new strong bone, balances thyroid function, and boosts your immune system.
- A review of studies on fish and brain health found that consuming at least 2 servings per week was associated with a 10% lower risk of dementia and a 30% lower risk of Alzheimer’s disease. 8 Cognitive function is essential for pursuing a bone-healthy lifestyle and living an independent life.
- Mental health benefits – A review of 10 studies found that consuming at least one serving of fish per week or 500 mg of omega-3 fatty acids per day was associated with a lower risk of depression. This result was particularly consistent in women.9 Good mental health allows you to keep up with your bone-building habits and reduce levels of bone-damaging stress-hormone cortisol.
- Several compounds in salmon help support healthy vision, including astaxanthin and Vitamin A. Good vision helps you to maintain independence and avoid the bumps, trips, and falls that accompany vision loss.
- The Vitamin D content of salmon makes it an especially bone-healthy food. 100 grams (about 3.5 oz) of wild-caught sockeye salmon provides 670 IU. The Save Institute recommends getting 2000 IU of Vitamin D daily.
As a source of calcium, salmon has incredible potential, but only if you purchase it in the right form. While a fillet of salmon cooked with dry heat contains only a small amount of calcium, canned salmon provides a significant portion of your daily calcium needs. That's because canned salmon includes the bones and cartilage of the fish, which soften in the can and become easy to eat. 100g of canned sockeye salmon (about 3.5 oz) contains 198mg of calcium. Six ounces of canned salmon contains more calcium than a glass of milk. And a full can contain a staggering 826 mg of calcium! Fortunately, most major brands in the USA use BPA-free cans.
Synopsis
Salmon offers a bevvy of bone-health benefits. Omega-3 fatty acids, astaxanthin, protein, B-vitamins, selenium, Vitamin D, calcium and more help to preserve bone mass, protect eyesight, build muscle, reduce the risk of dementia, and maintain good mental health.
Incorporating More Salmon Into Your Diet
While salmon is a bone-building super food, it is acidifying. You should balance your meals with 80% alkalizing to 20% acidifying foods. Salmon is an excellent option for the acidifying 20%.
Try these ideas for preparing salmon and working it into your weekly meal plan:
- Use canned salmon instead of canned tuna.
- Add canned or seared salmon to a salad.
- Smoked salmon goes great with breakfast or paired with cucumbers for a protein-packed snack.
- You can grill, bake, or pan-sear salmon and get incredible results whether you add herbs, lemon, potatoes, garlic, or just a little extra virgin olive oil with a little sprinkle of sea salt.
Concerns about radiation from the Fukushima nuclear disaster have raised questions about the safety of certain fisheries. The U.S. Food and Drug Administration (FDA) and other monitoring agencies regularly test seafood for radioactive isotopes such as cesium-137, and levels found in Pacific fish have been far below harmful thresholds.
Alaskan salmon are migratory, but they do not typically travel near the waters most affected by Fukushima. As a result, the risk of significant radiation contamination is minimal, and studies confirm that radiation levels in wild-caught Alaskan salmon remain extremely low and well within safe consumption limits.
Synopsis
Incorporate salmon into your meals by substituting canned salmon for canned tuna, adding salmon to salads, as an entree, or even try smoked salmon as a snack! Studies have confirmed that salmon have not been impacted by radiation from Fukushima.
What This Means To You
Salmon is a delicious and nutritious bone-building superfood. Try incorporating canned or fresh salmon into your diet once or twice a week to take advantage of the wide range of benefits it offers.
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References
1 https://fdc.nal.usda.gov/food-details/173692/nutrients
2 https://fdc.nal.usda.gov/food-details/175168/nutrients
3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1257546/
4 https://www.ewg.org/research/pcbs-farmed-salmon
5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7723678/
6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7723678/
7 https://www.ncbi.nlm.nih.gov/pubmed/24402174
Thank you for your very clear difference and. Farmed salmon or wild. Also tinned salmon is so much better Than Tuna!!
Cab you please send me your recipes for all fish.
Also you gave early stages of dry macular degeneration. I am nearly 79
Do you have advice to enhance my diet. I do eat slightly sweated kale and spinach.
Thank you
Bernice
I hav never eaten smoked salmon, as I think smoking is not healthy, am I wrong Vivian?
Hi Vivian, thk u 4 all yr advice – unfortunately, South Africa does not hav wild salmon, so I will try & find tined wild salmon, but I don’t think the tins r DPA Free – can I still eat from the tin if I empty the tin & wash the fish?
Hello I come from Norway, we produce salmon for the whole world. I must say that non wild salmon is toxic and the wellfare of the fish is awful. They give the fish a lot of medicine and our beautiful fiords in Norway are suffering and dying because of the overloaded toxicity from the salmon farming. I am really sorry for this, we ate a lot of salmon every week for many years but no more salmon here. My family friend is also working at one farm, and he stopped etaing salmon after seeing how cruel they lived and the smell of cemicals. Wild salmon is extrem expencive here in Norway, and there are very little of wild because the salmon farmers destroy the habitat for the wild salmon. I am sorry to tell you this , once apon a time salmon was our best fish. Is not like that anymore.
How sad, Mirella! I wonder if you could get canned wild-caught salmon in Norway.
Thank you ,Ita.
You’re very welcome, Ita!
I have smoked salmon most mornings as part of my breakfast. Love it!
That’s great, Susan! Enjoy!