How to Choose Salmon That’s Healthy

Salmon is a food that’s rapidly growing in popularity due to its many health benefits. This migrating fish is not only high in protein and low in calories, but it’s one of the best sources of heart-healthy omega-3 fatty acids around. These “good fats” found so abundantly in salmon have been shown to have anti-inflammatory and, possibly, anti-cancer benefits. In terms of the heart, omega-3’s help to lower cholesterol and triglyceride levels and also appear to modestly reduce blood pressure. Salmon also one of the best food sources of vitamin D. No wonder so many people are adding salmon to their diet. Unfortunately, not all salmon is created equal when it comes to taste or health benefits. Here’s how to choose salmon that’s healthy and tasty.

Farm Raised vs. Wild Salmon

When choosing salmon for health benefits, it’s important to distinguish between farm raised and wild salmon. Because wild salmon is available in limited supply and is seasonal, most salmon found in grocery stores and fish markets is farm raised. Farm raised salmon are a known source of chlorinated compounds known as PCB’s. This is because they’re fed fishmeal that’s contaminated with these compounds.

Why Choose Salmon That’s Wild?

The Environmental Working Group tested salmon from various U.S. locations and found most had disturbingly high levels of PCB’s with some samples containing up to sixteen times the amount seen in wild salmon. PCB’s are thought to be cancer inducing and with the amounts found in most farm raised salmon, it’s safe to eat farm raised salmon no more than once a month. Wild salmon are also higher in omega-3’s than their farm raised counterparts, making them a healthier choice from a nutritional standpoint.   

Another reason to choose salmon that’s wild over farm raised is the fact that farm raised salmon are fed chemical dyes to give them their pink color. Farm raised salmon are naturally gray in color because they’re raised in such cramped, unhealthy quarters. To make them visually more appealing, they’re fed red food coloring. They’re also given antibiotics because of their high risk of infection due to overcrowding.

Where Can You Get Wild Salmon?

Obviously, when choosing salmon, it’s healthier to buy wild salmon, but finding it can be a challenge. Over half of all salmon sold in this country is farm raised. If a shop claims its salmon is wild, take a close look at the color. Wild salmon is usually a rich, deep pink, in contrast to the paler pink shades of farm raised salmon. Wild salmon is almost always labeled as such. If it’s unlabelled, it’s usually farm raised and should be avoided.

When choosing salmon, there are online sources that sell wild salmon, although it pays to do your homework and buy from a reputable distributor. Another way to get wild salmon is to buy it canned. Most canned salmons, such as Alaskan salmon, are wild and will say so on the label.

The bottom line? When choosing salmon, look for wild, not farmed. It’s tastier, more humane, and far better for your health.