One of the most popular fish in the United States is salmon, which is soft, pink, and firm. This is partly because it tastes like rich butter.
Atlantic salmon is also an option. The U. S. prohibits fishing for it, so the ones youâll find in American supermarkets are farm-raised.
Salmon (/Ësæm. Én/) is pronounced with a silent “l. ” The first part is said like “sa,” while the last part sounds “muhn. “.
Coho. This type is larger and has fewer spots. It has a green head and a maroon flank (body) when its mature.
Steelhead. These types of salmon have pink cheeks and flanks and smaller spots on their bodies and tails.
Fat content. Three ounces of wild salmon has half as many calories and fat as three ounces of farmed salmon. Farmed options also have more saturated fat. But wild salmon has less omega-3 fatty acids than farmed salmon.
Pollutants. PCB (polychlorinated biphenyl) is a type of persistent organic pollutant (POP). Theres 16 times more of this POP in farmed fish compared to wild fish. This is important because POPs are connected to women’s risk of obesity, type 2 diabetes, and stroke.
Contaminants. Experts say that there are usually more contaminants in farmed salmon than in wild salmon. While the FDA considers the contaminant levels safe, the U. S. Environmental Protection Agency (EPA) dont consider farmed fish safe to eat too often.
Children, people of child-bearing age, and pregnant people should opt for wild salmon instead of farmed fish. Also, it’s best to remove the skin from all fish to stay away from as many contaminants and pollutants as possible.
Chemicals that may cause cancer. You might think that to get enough omega-3 fatty acids, you need to eat a lot of fish. But doing so, whether its farmed or wild, could cause you to consume too many dangerous chemicals.
Wild salmon may come from polluted waters, while farmed fish get higher levels of PCB from their food. Fish should only be eaten in small amounts, and you should also get omega-3 fatty acids from other foods, such as soy, hemp, or chia seeds.
Antibiotics. Salmon from Chile that was sent to Japan in the 1990s and 2000s had more antibiotics than the rules allowed. People were concerned that too much of this could cause antibiotics to lose their beneficial effects. It looks like farmed fish now have less antibiotics, but it’s still not clear how much is used on them. To avoid the confusion, wild salmon may be the better option for this situation.
Salmon is a good source of protein and vitamin B12. Photo Credit: iStock / Getty s Plus / Getty s.
A serving of salmon — 3 to 4 ounces — is about 200 calories. Its very low in saturated fat and a good source of protein. Its also one of the best sources of vitamin B12. Its also bursting in potassium and other nutrients like iron and vitamin D.
Eating at least two servings of fish a week is usually thought to be part of a healthy diet, but each state has its own fish consumption advisories and levels that are considered healthy.
The calories in salmon will differ based on the type and the way you cook it. In 100 grams of cooked farmed salmon, theres about 200 calories. Wild salmon, on the other hand, has fewer calories. There are only about 180 calories in 100 grams of cooked wild salmon.
Because it has both omega-3 fatty acids and potassium, salmon is good for your heart in many ways. Eating salmon is known to:
Keeping hair and skin healthy: salmon’s essential omega-3 fatty acids help keep the scalp healthy and give hair its shine. On the other hand, a lack of these nutrients can result in dry scalp and dull hair. Omega-3 fatty acids also help promote the health of your skin.
Promoting bone health: To stay healthy, your bones need nutrients like calcium and vitamin D. Salmon is a great source of both. Because your body canât make its own calcium, you need to get it from the foods you eat. You also need vitamin D in order to absorb it.
A total of two servings, or 8 ounces, of seafood should be eaten by all adults every week. Salmon and other fish high in omega-3s are especially recommended. The FDA and the EPA both say that kids should eat one or two servings (about 2 to 4 ounces) of seafood every week beginning at age 1. Serving sizes range between 1-4 ounces depending on age and only from lower-mercury sources.  People who are pregnant and young children should avoid fish with the most mercury. Luckily, salmon is not one of them.
Salmon is good for you because it has a lot of omega-3 fatty acids, which can be eaten raw or cooked. Omega-3 fatty acids help the body in several ways, including:
Most omega-3s are “essential” fatty acids. Your body canât make them, but they play critical roles in your body. They can lower the chance that youâll have:
Salmon is a great source of the proteins your body needs to build muscles, bone, and cartilage. This protein helps you keep your muscle mass while you lose weight. It also helps your metabolism and bone density stay healthy.
There are several varieties of salmon, but they are all known for their pinkish-orange color. This color comes from a compound called astaxanthin, an antioxidant. It helps to prevent several diseases, including neurodegenerative (loss of brain function), cardiovascular, and inflammatory diseases.
Although it offers many health benefits, there are some health risks of eating salmon, especially in large amounts. In some cases, it can cause:
Bleeding problems. Even though omega-3s are good for you, taking a lot of them, like in supplements, can make you bleed if you are on blood thinners. So make sure you stay within the guidelines above. Fish oil is a natural anticoagulant, which means that it acts as a blood thinner. If you take blood thinners along with omega-3 fatty acids in large amounts (more than 3 grams a day), you may have trouble with bleeding.
Disease. As well as other diseases, persistent organic pollutants (POPs) make people more likely to get type 2 diabetes and obesity. One kind of POP — polychlorinated biphenyls, or PCBs — can be found in salmon. However, its levels are five to 10 times higher in farmed fish than in wild fish. Â.
Cancer. Eating large amounts of salmon and other fish could expose you to cancer-causing chemicals, or carcinogens. Fish get these chemicals by swimming in polluted water. Although both wild and farmed salmon carry this risk, the benefit-risk ratio for wild salmon is significantly greater. Â.
Nervous system damage. Â All fish contain some amount of mercury, salmon included. Most people don’t have a problem with high mercury levels, but they can hurt a developing fetus and young children’s nervous systems.
Salmon is well known as a superfood that provides numerous health benefits. But did you know that it may also act as a natural diuretic?
With its high potassium content and ability to reduce inflammation, salmon can help flush out excess fluids and reduce bloating.
In this article, we’ll explore the evidence on salmon as a diuretic, its benefits for heart health, and additional ways this fish can improve your health and wellbeing
What is a Diuretic?
A diuretic is a substance that increases urine output. Diuretics cause the kidneys to excrete more sodium (salt) and water from the body.
Prescription diuretics are often prescribed to treat high blood pressure, heart failure, liver cirrhosis, and certain kidney disorders. They help reduce fluid buildup in the body, which in turn lowers blood pressure.
Some foods and drinks can have mild diuretic effects without the side effects of prescription diuretics These include coffee, tea, apples, watermelon, celery, and salmon
How Does Salmon Act as a Diuretic?
Salmon contains several nutrients that can help promote diuresis, including
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Potassium: Salmon is high in potassium, providing about 18% of the RDI in a 4-ounce serving. Potassium helps balance sodium levels and stimulates the kidneys to excrete more sodium and water from the body. This leads to increased urine production.
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Omega-3 fatty acids: Salmon is one of the best sources of anti-inflammatory omega-3s. These healthy fats help reduce inflammation in blood vessels, which improves blood flow and lowers blood pressure. Better blood flow allows the kidneys to filter the blood more efficiently.
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Protein: Salmon is a high-quality protein source. Some research indicates high protein intakes enhance the effects of diuretics.
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Vitamin D: Salmon also provides vitamin D, which may reduce fluid retention by blocking a hormone linked to water retention.
So by providing key minerals, healthy fats, and other nutrients, salmon consumption can help gently flush excess fluids from the body and reduce bloating.
Salmon for Heart Health
In addition to its mild diuretic effects, salmon provides many benefits for heart health. As mentioned, its high omega-3 content helps reduce inflammation in the blood vessels and lowers blood pressure.
The potassium in salmon helps regulate heartbeat and nerve signals. Low potassium levels are linked to high blood pressure and heart arrhythmias.
Salmon also contains peptides (protein fragments) that act as antioxidants to prevent LDL cholesterol from oxidizing and forming plaque in arteries.
Multiple studies confirm that eating salmon regularly can lower heart disease risk factors, including:
- Reduced blood pressure
- Lower triglycerides
- Less arterial plaque
- Improved arterial function
- Lower risk of abnormal heart rhythms
And observational studies link higher salmon intake to a significantly lower risk of heart attack, heart failure, and stroke.
So salmon’s ability to act as a mild natural diuretic, along with its outstanding nutrition profile, makes it one of the best foods for heart health.
Additional Health Benefits of Salmon
Beyond heart health, salmon provides additional benefits:
Reduces Inflammation: The anti-inflammatory omega-3s in salmon can help lower chronic inflammation. This may help manage joint pain, inflammatory bowel diseases, autoimmune conditions, and other inflammatory issues.
Supports Brain Health: Omega-3s are highly concentrated in the brain. Consuming salmon may benefit brain function and reduce age-related cognitive decline.
Boosts Mood: Some research indicates omega-3 deficiency is associated with increased risk of depression. Eating salmon may support healthy mood.
Promotes Skin and Hair Health: The omega-3 fats in salmon keep skin hydrated and hair strong. Salmon also provides antioxidants that protect skin from sun damage.
Strengthens Bones and Muscles: Salmon is a rich source of protein and vitamin D to maintain strong, healthy bones and prevent muscle loss as you age.
Is Wild or Farmed Salmon Better?
Wild salmon generally provides more omega-3s and fewer contaminants than farmed salmon. However, both wild and farmed salmon are nutritious options.
To get the most benefits, choose salmon labeled “wild-caught Alaskan salmon.” This salmon offers the most omega-3s and lowest risk of contaminants.
If choosing farmed salmon, look for salmon raised in well-managed facilities in North America or Europe. Avoid farmed salmon produced in China.
How Much Salmon Should You Eat?
To gain salmon’s diuretic effects and array of health benefits, aim for at least two 4-ounce servings per week. Consuming salmon twice a week provides enough omega-3s for heart health.
Enjoy salmon baked, grilled, or pan-fried. Salmon also works well in salads, tacos, patties, and sandwiches. Canned salmon provides similar benefits to fresh salmon.
Be mindful of potential contaminants like mercury by limiting salmon intake to 12 ounces or less per week. Larger, predatory fish tend to have higher mercury levels.
The Takeaway
With its stellar nutrient profile, salmon provides an array of health perks beyond its mild diuretic effects. Salmon can improve heart health, reduce inflammation, support brain function, and more.
Aim for two 4-ounce servings of wild-caught salmon per week to gain its benefits. Just be sure not to overdo it on salmon due to potential mercury exposure.
Overall, adding this superstar fish to your diet is one of the best ways to support whole-body wellness and reduce your risk of chronic disease.
How to Eat Salmon
Fish shouldnt smell “fishy” but fresh and mild. Only buy fish thatâs refrigerated or displayed on a big bed of ice. Frozen seafood should be solid, not leaking or squishy.
When preparing your salmon, keep everything clean. That includes your hands, cutting boards, and utensils. That way, bacteria wonât spread from your fish to other foods.
If your salmon is frozen, thaw it gradually in the refrigerator overnight. If you need it quickly, you can thaw it in cold water in a leak-proof bag. You can also do it in the microwave, but you should cook it immediately after.
Also, never leave seafood or other foods that go bad quickly out at room temperature for more than two hours.
The salmon should be cooked to 145 degrees F on the inside, or until the flesh is opaque and easily pulls apart with a fork. You can eat it raw, but make sure you freeze it first to kill any parasites. But germs can grow in raw fish, which is why experts say to broil, grill, poach, or bake it.
You can fry it, too, but frying isnt always the best choice for your health.  Whats more, frying your salmon also can seal in pollutants already in the fish.
If you must fry it, do it at home in a tablespoon of olive oil. That way, most of the fats you get are the healthy, unsaturated kind. You also dont get any of the unhealthy trans fat.
Add cottage cheese, dill, lemon pepper, and scallions to whisked eggs. Then, drain salmon and add that as well. Sprinkle in breadcrumbs and mix it altogether well.
Form the mixture into four patties (each at 1/2-inch to 1/4-inch thick and 3 inches across).
Fry these patties over medium-high heat in light oil for 2 or 3 minutes per side. Make sure the outsides are golden and crispy while the inside is moist. Serve these with the yogurt dill sauce.
Salmon sashimi
Seafood that is served raw and sliced or cut into finger-sized pieces and put on top of a sushi ball is called sashimi. Sashimi can come in many forms, including raw salmon.
What Are Salmon Eggs?
Salmon roe are the developed eggs of salmon. Salmon eggs are red-orange in color and are taken from the inside of the fish. Eating fish roe provides many of the same healthy vitamins and minerals as eating fish meat.
Fish roe, research shows, may help with improving or preventing the following health conditions:
- Depression
- InflammationÂ
- Heart disease
- Rheumatoid Arthritis
Salmon egg nutrition
One serving of raw fish roe (1 tablespoon) has the following nutrients on average:
- Calories: 20
- Protein: 3 grams
- Fat: 1 gram
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugars: 0 grams
Salmon eggs are a good source of:
- Potassium
- Vitamin A
- Vitamin B12
- Vitamin C
5 Health Benefits of Eating Salmon
FAQ
Is salmon a natural diuretic?
What are the side effects of eating salmon?
Does salmon contain a lot of water?
What are the most common diuretic foods?
Commonly consumed diuretic foods include: In addition, commonly consumed diuretic beverages (or herbs used in beverages) include: Coffee and tea are considered potent diuretics because of their caffeine content. In fact, according to the Mayo Clinic, caffeinated products are all likely to have a mild diuretic effect.
Is salmon good for kidney disease?
Salmon is rich in omega-3 and is considered a good food not only for kidney disease but also for preventing other problems and maintaining health. A diet with roasted or raw salmon can slow the development of hypertension and protect against kidney damage.
What is a natural diuretic?
Foods such as coffee, green and black tea, and parsley are natural diuretics. Diuretics are substances that increase the amount of urine you produce and help your body get rid of excess water. This excess water is called water retention. It can leave you feeling “puffy” and cause swollen legs, ankles, hands and feet.
Does eating smoked salmon make you drink more water?
If you eat smoked salmon or pasta for dinner, you might hold on to more water weight the next day. Salty foods increase thirst, causing you to drink more water — but at the same time, urine volume remains unchanged, according to a June 2017 study in the Annals of Nutrition & Metabolism .