Salmon is a type of oily fish that is widely consumed due to its health benefits.
It is rich in essential nutrients, including omega-3 fatty acids, protein, vitamins, and minerals.
However, there are also concerns about potential health risks associated with consuming salmon, such as contamination with mercury and other environmental pollutants.
In this review, we will explore the potential health benefits and risks of eating salmon.
Health Benefits of Eating Salmon
Heart Health
Salmon is rich in omega-3 fatty acids, which are essential for cardiovascular health.
Omega-3 fatty acids have been shown to reduce the risk of cardiovascular disease by lowering triglycerides, decreasing inflammation, and improving blood pressure.
A systematic review and meta-analysis of 16 randomized controlled trials showed that omega-3 supplementation reduced the risk of major adverse cardiovascular events by 35% in patients with a history of cardiovascular disease.
Brain Health
Omega-3 fatty acids are also important for brain health, and regular consumption of salmon has been shown to improve cognitive function and reduce the risk of dementia.
A study published in the American Journal of Clinical Nutrition found that older women who consumed fish regularly had a slower rate of cognitive decline than those who consumed fish infrequently.
Eye Health
Salmon is a good source of vitamin A and omega-3 fatty acids, both of which are important for eye health.
Omega-3 fatty acids have been shown to reduce the risk of age-related macular degeneration, a leading cause of blindness in older adults.
Bone Health
Salmon is also rich in vitamin D, which is important for bone health. Vitamin D helps the body absorb calcium, which is essential for strong bones.
A study published in the American Journal of Clinical Nutrition found that consumption of fatty fish like salmon was associated with higher bone mineral density in older women.
Health Risks of Eating Salmon
Environmental Contamination
Salmon is often contaminated with environmental pollutants, such as mercury, polychlorinated biphenyls (PCBs), and dioxins.
These contaminants can have harmful effects on human health, particularly in pregnant women and young children.
A study published in Environmental Health Perspectives found that prenatal exposure to PCBs was associated with lower birth weight and head circumference in newborns.
Parasites
Salmon can also be contaminated with parasites, such as tapeworms and roundworms.
These parasites can cause gastrointestinal problems, such as diarrhea and abdominal pain. To prevent infection, salmon should be cooked to an internal temperature of 145°F.
Foodborne Illness
Raw or undercooked salmon can also be a source of foodborne illness, particularly from bacteria such as Salmonella and Vibrio.
Symptoms of foodborne illness include nausea, vomiting, and diarrhea. To prevent foodborne illness, salmon should be cooked to an internal temperature of 145°F and stored properly.
Conclusion
Overall, the health benefits of eating salmon outweigh the potential risks, as long as it is consumed in moderation and prepared properly.
The omega-3 fatty acids, protein, vitamins, and minerals in salmon provide numerous health benefits, particularly for cardiovascular health, brain health, eye health, and bone health.
However, it is important to be aware of the potential risks associated with consuming contaminated or undercooked salmon, particularly for pregnant women and young children.
To minimize the risks, salmon should be cooked to an internal temperature of 145°F and stored properly.
Regular consumption of salmon as part of a balanced diet can provide numerous health benefits and improve overall well-being.
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