Long revered for its virtues in reducing heart disease and amplifying brain wattage, salmon has recently become the object of much attention. Like a host of foods before it, salmon is now the subject of contradictory science. So what is the bewildered, bemused individual to do, bombarded with so many admonitions about what to eat, what not to eat, and how to eat it?

To begin with, lets look at why salmon has been recently criticized. Around the world, scientists have claimed that salmon from fish farms is among the most contaminated in the world. The study, published in the Journal of Science, said British-farmed salmon is so full of pollutant chemicals it should only be eaten sparingly. Eating more than a meal of farm-raised salmon per month, depending on its country of origin could slightly increase the risk of getting cancer later in life, according to the study as farm-raised salmon contain significantly higher concentrations of 13 organochlorine pollutants. Among the most important are dioxins, which are released when industrial waste is burned, and PCBs, once widely used as insulating material. Studies have compared wild fish versus farm fish and have found that there are 10 times as many PCBs in farmed fish, basically, that's a reflection of how many pesticides; antibiotics and other contaminants are used in raising them. Scientists from six research centers in the United States and Canada, found chemicals linked to cancer and birth defects in farm-raised salmon. However, these study's conclusions are somewhat controversial since The Food and Drug Administration (FDA) insists that the levels of pollutants in farm-raised salmon are too low for serious concern.

On the flip side, The American Heart Association advises eating fish at least twice a week because it may help prevent heart disease. Salmon is usually listed as a top choice because it is particularly high in heart-healthy omega-3 fatty acids (a type of poly-unsaturated fatty acids found in cold water fish such as salmon, mackerel, sardines, and tuna). Omega-3 is an essential fatty acid which cannot be made by the body but obtained from foods and is low in brain-harming mercury.

Furthermore, salmon is an excellent source of complete protein providing all of the essential amino acids. It is comparable to beef, egg or milk protein on a biological value scale. It is easily digested and tests show that 85-90% of the protein is assimilable, making it a perfect nutrition source for people of all ages. Approximately 100gram (3.5 ounces) serving of salmon, will supply about 22 grams of protein, 1.4 grams of omega-3 fatty acids, 10% of the daily allowance of Vitamin D, about 10% of thiamin, 15% riboflavin and 50% of the niacin (which helps the body absorb calcium) required daily. Salmon also contains elements such as calcium, magnesium, potassium, phosphorus, sulfur, fluorine, selenium, copper, zinc, and iodine. In addition it has far less saturated fat than an equal portion of virtually any other meat or poultry. Its also low in salt and has lower cholesterol levels compared with other lean meats such as chicken or beef.


Salmons reported benefits are:

Cardiovascular Benefits. The most important types of omega-3 fatty acids found in fish oils are eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA). The body needs EPA (the primary omega-3 found in salmon) to produce prostaglandins, which are hormone-like substances that help to protect the heart and the cell membranes. DHA is required for the normal development of the brain, the eyes, and the reproductive system. Moreover, its an excellent source to boost HDL (high density lipoprotein) in your blood stream. These omega-3 oils protect the heart by preventing the formation of blood clots and fatty deposits (plaque) on the arterial walls. In people with coronary heart disease, fish oils may help to reduce the risk of blood clots in the brain or in the lungs; pain associated with angina; and the risk of cardiac arrythmias. Basically, LDL (low density lipoprotein) is responsible for clogging your blood vessels and HDL helps to exile the LDL to the liver where its destroyed, hence its beneficial to have a higher level of HDL and less LDL in your blood. A study chaired by Gary J. Nelson, Ph.D., of the U.S. Dept of Agriculture's Western Human Nutrition Research Center in San Francisco, showed that HDL increased by 10% by just eating 20 days of a high salmon diet. It is no coincidence that Japan consumes the highest amount of salmon per head (among many other factors), and has the lowest level of heart disease in the world.

Breast Cancer. Eating even small amounts of salmon may protect against ovarian and digestive tract cancers. Salmon may be especially protective against cancer since this fish contains not only omega-3 fats, but the trace mineral selenium. Several mechanisms have been suggested to explain the cancer-preventive activities of selenium. Selenium has been shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells, and to induce their apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells. In addition, selenium is incorporated at the active site of many proteins, including glutathione peroxidase, the most important for cancer protection. One of the body's most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules. When levels of glutathione peroxidase are too low, these toxic molecules are not disarmed and wreak havoc on any cells with which they come in contact, damaging their cellular DNA and promoting the development of cancer cells. Four ounces of cooked salmon provide 117.9% of the daily value for selenium.

Maintain Mental Clarity. A study published in the January 2004 issue of Neurology indicates a direct correlation between consumption of omega-3 rich fish such as salmon and tuna, and mid-life mental performance. The five-year study evaluated 1,613 subjects ranging in age from 45 to 70 for memory, psychomotor speed, cognitive flexibility (i.e. higher order information processing), and overall cognition. Eating omega-3-rich fish several times each week was found to reduce the risk of impaired overall cognitive function by almost 20% and speed by 28%. Frequent fatty fish consumption also had a similar beneficial effect on cognition.

Protection Against Alzheimers.. A study published in the July 2003 issue of the Archives of Neurology found that compared to study participants who rarely or never ate fish, those who consumed fish at least once per week had a 60% lower risk of developing Alzheimers disease. Researchers concluded that the two most important factors for lowering Alzheimers disease risk were an individuals total intake of omega 3 fats, and particularly their intake of docosahexaenoic acid (DHA), one of the omega 3 fats found in cold water fish (such as salmon).

Brain Food. The human brain is more than 60% structural fat. For brain cells to function properly, this structural fat needs to be primarily omega-3 fats such as the EPA (eicosapentaenoic acid) found in salmon. This is because the membranes of all our cells, including our brain cells or neurons, are primarily composed of fats. Cell membranes are the gatekeepers of the cell. Anything that wants to get into or out of a cell must pass through the cell's outer membrane. And omega-3 fats, which are especially fluid and flexible, make this process a whole lot easier, thus maximizing the cell's ability to usher in nutrients while eliminating wastes.

Decrease Depression. Epidemiological studies in various countries suggest a connection between increased rates of depression and decreased omega-3 consumption. It is thought that low levels of omega-3 are associated with low levels of a brain chemical called serotonin, which contributes to depression. Omega-3 fatty acids particularly DHA, are needed for normal nervous system function. Researches from Erasmus Medical Center in Rotterdam have found that depressed people have lower omega-3 fatty acid levels than people who are not depressed. Low levels of the other omega-3 fatty acid from fish, EPA, have correlated with increased severity of depression.

Antagonistic Behavior. A study published in the January 2004 issue of the European Journal of Clinical Nutrition found a statistically significant relationship between consuming fish rich in omega-3 fats and a lower hostility score in 3581 young urban adults. Those with the highest intake of omega 3 fats had only a 10% likelihood of being among those with the highest hostility scores.

Healthy Children. In children, the relationship between low dietary intake of omega-3 fats and ADHD has begun to be studied. A recent Purdue University study showed that kids low in omega-3 essential fatty acids are significantly more likely to be hyperactive, have learning disorders, and to display behavioral problems, such as temper tantrums, in addition to sleep problems.

Control Blood Pressure. Fish oils, abundantly present in salmon, may help to control high blood pressure, in addition to managing the symptoms of early rheumatoid arthritis (RA). A significant reduction in joint tenderness, morning stiffness, and fatigue, coupled with an increase in grip strength, has been observed in patients.

Although theres no doubt that fish is still a very nutritious food, and most experts are in agreement, that the benefits of salmon far outweigh the hazards, moderation they state, is the key to getting that beneficial omega3 fatty acid. You rarely find food good-bad, black or white. Its a little more complicated than that. Given that, one should realize that long standing research and a whole body of literature has demonstrated unequivocally that salmon has immense benefits, and only recently have reports surfaced that this particular kind of fish, raised a certain way may, be bad for you. As individuals we must take full measure of our own health when deciding what to eat, rather than relying solely on the latest study. Since were all bombarded with so much information, we have to customize it and take our own individual situation into consideration.