Incorporating salmon into your diet can be a game-changer for those looking to lose weight and improve their overall health. Salmon is a nutritional powerhouse and a versatile food to include in a weight loss plan.
Nutritional Profile of Salmon
Salmon is packed with nutrients that support a healthy body. It is a great source of protein, omega-3 fatty acids, vitamins B and D, and minerals like niacin and phosphorus. Salmon of all types generally live in cold, clean water. The extremely cold ocean temperature allows salmon skin to develop a high concentration of omega-3 fatty acids to keep the salmon warm in the ocean.
A 3-ounce serving of cooked farmed salmon provides:
- 175 calories
- 11 grams of fat
- 19 grams of protein
- 52 milligrams of sodium
- 1.2 grams of omega-3 fatty acids
- 2 micrograms of vitamin B12
- 35 micrograms of selenium
- 11 micrograms of vitamin D
- 7 milligrams of niacin
- 1 milligram of vitamin B5
- 214 milligrams of phosphorus
Wild-caught salmon contains fewer calories, less saturated fat, and slightly more protein and omega-3s.
Why Salmon Supports Weight Loss
There are science-backed reasons how lean proteins can help support weight loss. Consuming ample amounts of lean protein aids in muscle maintenance without being overly laden with excess calories, which can help support an active lifestyle and fitness regimens. Meals high in protein also help to increase satiety, meaning you'll feel fuller for longer.
Read also: Salmon Burgers for Keto Diet
Salmon is naturally low in carbs, making it a great fit for low-carb or keto-style eating. Wild-caught Alaskan salmon is often considered the best choice for a weight loss diet because it tends to be leaner than farmed salmon.
Protein and Satiety
Salmon is a great source of protein, which is an essential nutrient for weight loss. Protein helps keep you feeling full for longer periods of time, which can help you eat fewer calories overall.
Omega-3 Fatty Acids and Metabolism
Recent research supports, but does not conclude, that DHA and EPA might help regulate metabolism depending on factors like gender and body mass. Omega-3 fatty acids also support better insulin function and glucose metabolism.
Vitamin D and Weight Management
Having a vitamin D deficiency is associated with obesity, though it’s not yet clear why, based on available research. Getting enough vitamin D in one’s diet is important for bone health, which can help maximize the benefits of weight loss in general by reducing the risk of osteoporosis.
Salmon Skin: An Added Benefit
Many Sun Basket salmon fillets come with their skin intact. The skin helps hold the meat together making it less likely to break apart when you lift it from the pan.
Read also: Sockeye and Keta Salmon: Key Differences Explained.
Rich in Omega-3 Fatty Acids
Salmon skin is packed with omega-3 fatty acids, which offer plenty of health benefits, from easing the effects of depression to helping infant brain development to improving eyesight and warding off dementia and heart disease.
Collagen for Skin Health
Especially rich in connective tissue, with one-third collagen by weight, salmon skin is wonderful for our skin health and elasticity.
B Vitamins for Metabolism and Skin
B vitamins help regulate your metabolism. Niacin, in particular, makes it easier for the skin to maintain its moisture, leaving it smoother and addressing any imbalances.
Protein Source
Salmon skin is over 50 percent protein, which forms the building blocks of bones, cartilage, and muscles.
Flavor and Crispiness
All that fat concentrated in the skin also means that it’s full of flavor. If you render out that fat while you cook the fish, you’ll end up with an irresistibly crisp piece of skin. Crispy fried salmon skin has a similar texture to bacon, but without many of the health concerns associated with that high-sodium pork product.
Read also: Canned Salmon Keto Diet
How to Maximize Weight Loss Benefits
You can maximize the weight loss benefits of salmon by preparing it with health in mind. Opt for wild-caught salmon, which typically contains fewer calories and a different set of nutrients than farmed varieties.
Cooking Methods
When it comes to cooking salmon for weight loss, it's best to opt for cooking methods that minimize the addition of extra fats and calories.
- Grilling: This method imparts a smoky flavor to the fish without the need for added fats.
- Steaming: Steaming is a gentle cooking method that helps preserve the nutrients and natural flavors of salmon.
- Poaching: Poaching salmon involves cooking it in a flavorful liquid, such as water, broth, or a mixture of herbs and spices.
Portion Control
It's also important to pay attention to portion sizes when consuming salmon for weight loss. A serving size of salmon is typically around 3-4 ounces, which provides around 20-25 grams of protein and around 150 calories.
Recipe Ideas
- Keto salmon does an excellent job of making you feel satiated for longer periods, reducing the likelihood of overeating. Add a few tomatoes to provide essential vitamins, minerals, and fiber.
- Beet-curing salmon is an excellent way to enhance fiber, aiding in digestion, supporting healthy bowel movement, and promoting satiety.
- Substitute regular teriyaki sauce with a version with reduced sugars and add a natural burst of sweetness with mango.
Safety Considerations
Salmon skin is generally safe to eat and offers health benefits, like decreasing the chance of heart disease. But some exceptions exist. You may need to consider factors like individual health or where the salmon is from.
Potential Contaminants
Much of the world’s salmon supply has been contaminated by environmental pollution. Fish are known to be contaminated by pollutants in our air and water. Chemicals called polychlorinated biphenyls (PCBs) can be absorbed by salmon during their life through their skin and in other fish that they eat. PCBs are a known carcinogen and have been linked to birth defects. Methylmercury is also absorbed by salmon during their lifetime. These chemicals can be toxic to humans when consumed in large amounts.
Recommendations
The FDA, with the help of the Environmental Protection Agency (EPA), has compiled recommendations to advise people how to consume fish safely. The most contaminated fish is farmed from the Atlantic Ocean. Wild-caught salmon from the Atlantic is slightly less contaminated. If your salmon was caught in the Atlantic Ocean, it might be best to avoid eating its skin. The best kind of salmon skin to cook and eat would come from a wild-caught Pacific salmon.
If you’re a pregnant or nursing woman, you may want to avoid salmon skin altogether to be on the safe side. For most other people, the benefits of eating salmon skin will probably outweigh the risks for if the salmon comes from uncontaminated waters.
Purchasing High-Quality Salmon
Since much of the salmon supply in the market comes from contaminated sources both farmed or caught in the wild, it is important that you pay attention to where you buy your salmon. Purchasing high-quality fish from safe sources is essential when you plan on eating the skin.
Additional Health Benefits of Salmon
Salmon is an incredibly nutritious food with numerous health benefits beyond weight loss.
Heart Health
Omega-3 fatty acids are heart-friendly because they may decrease blood pressure, lower triglycerides and reduce “bad” cholesterol. The omega-3s in salmon can protect your heart, especially when it’s eaten as part of a Mediterranean or plant-based diet. There’s strong evidence that these fatty acids can reduce triglyceride levels and decrease your chances of heart disease.
Brain Function
Adding even a small amount of salmon to your diet could help with thinking and memory, or what doctors call “cognitive function.” Fish high in omega-3 fatty acids have anti-inflammatory effects and may help with cognitive aging. Research suggests that eating more omega-3 fatty acids may strengthen your hippocampus, the area of your brain associated with memory and learning. Salmon is also high in vitamin D, which research has shown is critical for mental health. Vitamin D can help with your overall mood and with regulating your sleep.
Muscle Mass
Salmon has both protein and omega-3 fatty acids, which are important for muscle development. Research says eating two servings of salmon a week can significantly increase muscle mass (or your total amount of muscle). Salmon is a nutrient-packed complete source of protein and a great choice for helping build muscle.
Cancer Risk
Studies show that people who eat more salmon increase their protection against colorectal cancer. Salmon has protective properties against cancer because it’s high in antioxidants, which can help prevent damage to your cells, reduce inflammation, and lower your overall risk of cancer.
Bone Health
One serving of salmon provides more than half the recommended daily amount of vitamin D. Vitamin D is critical for calcium absorption, bone health and preventing osteoporosis. Salmon is a natural way to ensure you’re getting enough vitamin D.
Eye Function
Salmon skin contains both Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA). DHA is found in the retina more than any other part of the body, and EPA works to create DHA.
Antioxidant Properties
Salmon skin is packed with antioxidants, which help the body fight free radicals, which speed up the aging process, especially in your skin.
Skin Health
Niacin, otherwise known as vitamin B is an essential human nutrient that helps retain moisture. Moisturized skin is healthy, glowing skin. Omega 3’s in salmon skin have anti inflammatory properties which help reduce acne.
Immune System Boost
All of the vitamins and minerals in salmon skin help give your immune system a boost. In addition salmon skin reduces inflammation. Chronic inflammation suppress the immune system, which can lead you to get sick more often any time of the year. Inflammation in the body has long been associated with causing various diseases.
Balancing Salmon with Other Protein Options
When looking to change your diet to promote weight loss, people often turn to red meat as their main source of protein. Seafood such as salmon are much better protein alternatives to red meat. Finding a balance between protein options is vital for having a well-rounded meal plan. Salmon is super versatile and works well with a bunch of different eating styles-keto, paleo, Mediterranean, you name it.