There are six different types of these "anadromous” fish in the world, five of which reside in the Pacific Ocean and only one, the Atlantic Salmon, that swims the Atlantic. Salmon are born in freshwater but spend most of their lives in saltwater only to return upstream to spawn. These fatty fish are packed with health & skin boosting benefits but can also be vulnerable to levels of mercury and PCBSs (Polychlorinated biphenyl). To take full advantage of these health benefits it is important to be mindful of these trace chemicals that are picked up from environmental pollutants, the Health Advisory and Safe Eating Guidelines for Anadromous Fish recommends that you eat one serving per week.
THE SKIN & HEALTH BENEFITS
Omega - 3 Fatty Acids
3.5 ounces of wild salmon contains 2.6 grams of the long-chain omega-3 fatty acids EPA and DHA. The recommended daily intake of EPA and DHA is between 250–500 mg. Just one serving of wild salmon will give you ten times the RDI (recommended daily intake) and Omega 3's will help your skin fight against damaging UV rays by reducing inflammation. A study in 2003 showed participants who consumed 4 grams of EPA for 3 months increased their resistance to sunburns by 136%.
Protein is a fundamental building block for skin tissue growth and your average serving of wild salmon will meet your RDI, at 20-22 grams. Protein also happens to be packed with two important amino acids, L-lysine and L-proline, which support the production of collagen.
One serving has seven different B vitamins and although B vitamins may show better results applied topically (like niacinamide) they still play a huge role in your bodies production of new cells. One serving of wild salmon has the following recommended daily intake:
Vitamin B1 (thiamin): 18%
Vitamin B2 (riboflavin): 29%
Vitamin B3 (niacin): 50%
Vitamin B5 (pantothenic acid): 19%
Vitamin B6: 47%
Vitamin B9 (folic acid): 7% of the RDI
Vitamin B12: 51% of the RDI
Potassium promotes new skin growth which in turn can heal scarring and research has shown that diets lacking in potassium can lead to dry skin and an increase in acne.
One serving of wild salmon has 18% of your RDI.
Diets lacking in selenium have shown a greater risk for skin cancer.
It is important to be aware of selenium toxicity - also known as selenosis, it can lead to hair and finger nail loss, nausea and nerve damage.
One serving of wild salmon has 59-57% of your RDI.
One serving of salmon offers about 35% of your RDI.
May Reduce the Risk of Heart Disease
by lowering blood Pressure
May Benefit Weight Control
The high levels of protein per serving promotes a strong metabolism and is a relatively low calorie meal.
A study has shown that diets with fatty fish have shown increases in brain "grey matter" which could have a direct result on memory issues.