Which salmon is best

Those magical antioxidants combat the damaging effects of free radicals. The carotenoid in salmon is a particularly potent antioxidant known as astaxanthin, which has been shown to protect against heart disease, cancer, inflammation, eye diseases, general aging and many other conditions. Astaxanthin is produced by phytoplankton, tiny plants that use it to shield themselves from ultraviolet radiation.

Shrimp, krill and other tiny crustaceans eat the phytoplankton and accumulate astaxanthin in their bodies which is what makes them pink , then salmon eat them and store the astaxanthin in their skin and muscles. Sockeye, which feed mainly on plankton, have the deepest orange color, whereas pink and chum salmon most often canned are the lightest. Many farmed Atlantic salmon are given feed with added synthetic astaxanthin and sometimes another manufactured pigment, canthaxanthin to turn their flesh orange.

Next: 7. Are fattier fish healthier? In the case of salmon, the answer is yes. Salmon are fantastic sources of DHA, the omega-3 fatty acid that is essential for brain development, which they also get from phytoplankton.

DHA is stored in salmon's fat, most often in the belly, and a 4-ounce serving of salmon can dish up 2, mg omega-3s. Larger species, such as king, and those which have longer upstream journeys, tend to store more fat and have more omega-3s. Farmed salmon are often fattier than wild salmon, but that's because they are fed a diet that includes grains and vegetable oils that are high in omega-6 fats, which combat the beneficial effects of omega-3s.

However, the higher fat content often as high as 16 percent versus 8 percent for wild fish means the fish is easier to cook and retains its moistness. How to Buy The Healthiest Salmon. March 21, Pin FB More. What's the best salmon to buy for your health and the environment? Buy Organic. All rights reserved. Create a personalised content profile. Measure ad performance. Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights.

Measure content performance. Develop and improve products. List of Partners vendors. Featured Video. Continue to 5 of 6 below. Read More. Your Privacy Rights. To change or withdraw your consent choices for thespruceeats. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These tend to carry a slightly higher price tag, but also an optimal nutritional make-up, with more good-for-you unsaturated fats than farmed varieties. Farmed salmon will come labeled as "farm-raised" or "sustainably-farmed.

And today, there are farms that have developed technologies that make farming safe and sustainable for the fish and for the consumers. So how can you determine if the salmon at your supermarket is from one of these farms? First, head to the store and check out where in the world the salmon is coming from. Then search for salmon from those locations through the Monterey Bay Aquarium's Seafood Watch , which will give you an environmentally-friendly recommendation on which to enjoy.

It's true that trying to eat fresh food over frozen whenever possible will fill your diet with the largest variety of healthy nutrients. And that advice does hold true for salmon, but only to a point. If you live in Alaska, Oregon, or Maine, for example, and have access to fresh, never-frozen salmon that was caught there, it is certainly your best bet.

If you are able to touch and smell the fresh fish and the flesh springs back and doesn't smell fishy, then you likely have a quality piece of salmon. Otherwise, frozen is a smarter option. The reason: The "fresh" salmon displayed in seafood cases across the country was likely frozen by the fisherman, shipped to the store, and then thawed and placed in the case.

But frozen salmon — especially if it's labeled as "once-frozen" or "flash-frozen" — was frozen immediately after it was caught, locking in the flavor, texture and nutrients of a fresh piece of fish until you are ready to defrost it and enjoy it. The cut of salmon you choose depends on how you intend to cook it and how many people you are serving. For serving a crowd, buying a whole side of salmon , or at least a 2- to 3-pound side of salmon, will be easiest — you'll roast it and then divide it into portions afterwards.

A side of salmon is also best if you want to cure or smoke it. If you're only serving a few people, go for individual filets, which will have the skin on the bottom, or steaks, which will have the skin around the outside.