What are the benefits of salmon?

Omega-3s are fatty acids known as "essential" because the body cannot produce them on its own. They come in several forms found in food.

Omega-3s are also beneficial for the skin! They help strengthen the skin's lipid barrier and prevent dehydration and the appearance of wrinkles. With their anti-inflammatory action, they also help combat dermatological problems such as rosacea,inflammatory acne, psoriasis, and more.

Chlorella powder is sometimes used as part of a "detox" routine because it is valued, among other things, for its ability to capture certain heavy metals and pollutants. It can be incorporated into a varied diet, for example in a smoothie or mixed into yogurt.

Although salmon is a good source of omega-3, it is not the only food that provides it. Varying the species you eat is a good way to balance your fish consumption throughout the year.

Other fatty fish, such as sardines and mackerel, also naturally provide EPA and DHA. They are often smaller and therefore less affected by the accumulation of pollutants, making them interesting options for variety.

There are also plant-based alternatives, although they do not provide the same forms of omega-3. Walnut, rapeseed, and flaxseed oils contain ALA, a different omega-3 that is useful for diversifying your intake. Certain seeds, such as chia or flax seeds, are a good addition to the mix.

Finally, certain algae oils provide DHA of plant origin. They are not a complete substitute for oily fish but can be a good option for variety. The idea, basically, is to increase the number of sources to maintain a good balance, without relying on a single food.

For people who eat little or no fish, Vegan Omega-3 capsules can be a practical alternative. They provide DHA and EPA from microalgae (Schizochytrium sp.) which have beneficial effects on brain function, vision, and heart function.

The omega-3 fatty acids in salmon hold up quite well when cooked gently. They lose some of their content if the heat is too high or the cooking time too long, but steaming, baking, or pan-frying over moderate heat preserves most of them.

High-heat cooking methods, such as frying, tend to alter the fragile fatty acids more. This is one more reason to choose gentler cooking methods when you want to enjoy the nutritional benefits of salmon.

The difference between wild salmon and farmed salmon lies mainly in their lifestyle and diet, which can slightly alter their composition. Wild salmon is often slightly less fatty, as it swims more and feeds on a variety of prey. This generally gives it a different lipid profile, with a better omega-6/omega-3 ratio.

The diet of farmed salmon is controlled, which allows it to remain a source of omega-3 in most modern farms.

For some people, environmental criteria also come into play: sustainable fishing labels, certified aquaculture, or clearly indicated origin. These elements provide additional insight into practices, without changing the nutritional value of salmon.

Raw salmon is very popular in sushi, sashimi, and tartare. In this form, it retains more vitamins and omega-3 fatty acids since it is not cooked. However, as with all raw fish, it can pose certain microbiological risks. Caution should be exercised with the most sensitive individuals (pregnant women, young children, and immunocompromised individuals). Pre-freezing is a common precaution, especially in restaurants, to limit the risk of parasites.

Smoked salmon is not actually cooked: it is salted and then smoked at a low temperature, which preserves its texture and nutritional qualities. It is a tasty but fairly salty product, which means it should be consumed in moderation. The same precautions as for raw salmon apply to vulnerable groups, as it is not cooked. However, it can be eaten cooked, for example in a quiche or gratin.

Cooked salmon has a more tender texture and is smoother on the palate. As we have seen, depending on the method used, it can lose some of its omega-3 and certain heat-sensitive vitamins, but gentle cooking in the oven, steaming, or pan-frying over moderate heat preserves most of these nutrients. This is a simple and accessible way to enjoy salmon while limiting the risks associated with raw preparations.

Trout and salmon are very similar, but there are a few differences in terms of nutrition. 

Trout is also an oily fish, although it is often slightly lower in fat than salmon (1). It is a natural source of omega-3 EPA and DHA, but its content varies depending on the species and diet of the fish.

Trout has slightly less fatty flesh, but salmon has a slightly more refined taste.

Like salmon, trout may contain traces of pollutants. The levels depend on the origin and farming method, as with salmon. The recommendations therefore remain the same: vary the species you eat throughout the year to limit accumulation in the food chain.

Most of the trout consumed in France comes from local fish farms, often with better traceability of origin. Salmon, on the other hand, comes more from international sources (Norway, Scotland, Alaska, etc.), with practices varying from one farm to another.

This salmon and spinach crumble is a different way to enjoy salmon while reaping its benefits.

This article was written by Joséphine Bourcier, dietitian at Ginette et Josiane, and Audrey Ho Van Cam, co-founder of Ginette et Josiane. Together, they work daily on developing a platform dedicated to digestive disorders and, in particular, creating low FODMAP recipes that are easy to digest and healthy. Their ambition: to reconcile French people with their food and their digestive health.