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Farm-Raised vs. Wild Salmon
As seen on BCTV August 27/02
FARM-RAISED VS. WILD SALMON
Salmon is an excellent source of highly digestible protein and is low in saturated fat, making it a great alternative to red meat. This fatty fish is high in Omega-3 fatty acids, a type of polyunsaturated fat which has been associated with reducing heart disease and inhibiting the onset of inflammatory diseases. Salmon is packed with vitamin A and carotenoids, and is also a source of iron, vitamin B and vitamin D.
How Do Farm-raised and Wild Salmon Compare Nutritionally?
- Wild salmon are higher in the beneficial Omega-3’s because the farm raised variety are fed fish meal that contains canola oil and soy meal and this lowers their Omega-3 concentration.
- Farmed fish are higher in total fat and saturated fat, making them higher in kcalories.
- When compared to beef and chicken, all salmon varieties provide a great deal more Omega- 3’s-up to 30 times more! (It is no coincidence that Japan consumes the highest amount of salmon per head, and has the lowest level of heart disease in the world.)
- Salmon generally has less fat than beef and although it has more fat than skinless chicken breast, it is good fat that is part of a healthy diet. (see chart)What’s Fishy About Farm Raised Salmon?
Recently, scientists discovered that some farmed salmon contain higher levels of harmful chemicals called PCBs (polychlorinated biphenyls) than wild salmon (although the levels are within government standards). This is because the fish meal used to feed farmed salmon is often made from bait fish that live in waters polluted with PCB’s and other organic contaminants.
Why go “Wild”?
- Wild salmon is higher in Omega-3 “good fat” and lower in total fat and saturated fat.
- While farm raised salmon may contain levels of PCB’s within government standards, limit your intake to less than 1 serving per week.
- Try eating canned salmon, which is mostly ‘wild’. The softer texture of farmed salmon makes it unsuitable for canning. (Canned salmon is an excellent source of Calcium if you eat the bones.)
- Choose other oily fish as sources of omega-3s, especially mackerel, sardines and herring.
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