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Salmon can improve your "good" HDL cholesterol. Pairing with "THIS"can help lower “bad” LDL.

Updated: Mar 31, 2023

Foodpairing with Purpose® for Salmon

Salmon is one of the most eaten fishes in the world[i] as well as the most eaten fish in the United States (along with tuna)[ii]. There are many different dishes that can be made with salmon, it is popular in nearly every country on earth, and there are many health benefits to eating it. Since it is such a popular food, it’s important to know more about it.

All About Salmon

There are six main types of salmon. These are king/chinook salmon, sockeye or red salmon, coho salmon, pink or humpback salmon, and chum salmon (also called silverbrite, keta, or dog salmon). These five are all varieties of Pacific salmon. There is also Atlantic salmon.

While many types of Pacific salmon are wild caught, all commercially available Atlantic salmon is farmed. That is because there are only small, endangered populations in the wild[iii].

The difference between farmed salmon and wild salmon is important. Most farmed salmon is Atlantic salmon while wild is usually one of the five Pacific types of salmon[iv]. Both contain good amounts of protein and omega-3 fatty acids, but there are other differences. Some of these relate to their texture and taste while others involve their nutrient content. While both have benefits, wild salmon tends to be slightly preferred because it doesn’t have added additives and antibiotics[v].

The Health Benefits of Salmon

There are many health benefits to eating salmon. One of the most important salmon health benefits is that it is rich in omega-3 fatty acids[vi]. These are crucial for many reasons. First of all, they reduce inflammation throughout the body[vii]. Inflammation can lead to many issues, including an increased risk of heart attacks and stroke. Eating foods that contain omega-3 fatty acids can reduce your risk of heart disease.

Omega-3 is also important for brain health. It is important for the maintenance of normal brain function and omega-3s can help prevent memory and learning deficits[viii]. Omega-3s can also improve the health of your skin, nails, and hair[ix].

Salmon is low in saturated fat, high in protein, and a great source of iron and vitamin D[x]. In particular, salmon is a very good source of B12, which is crucial for nerve health, DNA creation, red blood cell formation, cell metabolism, and more[xi].

In addition, all types of salmon are high in selenium, phosphorus, and B vitamins[xii].

Salmon Food Pairings

One of our goals at Foodpairing with Purpose® is to provide you with the information they need to get the most out of your food. If you’re eating healthy foods, properly paired with other foods, you’ll not only get the greatest benefit from them, but these combinations will help you look and feel your best.

Here are a few of the most powerful salmon food pairings.

Salmon + Tomato

o Eating salmon along with tomatoes creates a powerful anti-aging solution. That’s because tomatoes contain lycopene, which is a nutrient in the carotenoids family and a powerful antioxidant. It protects against inflammation, oxidative stress, and protects against free radicals[xiii]. This means it can help reduce the signs of aging. When combined with salmon, which contains healthy omega-3s, this protects your skin from inflammation, bloating, fine lines, and wrinkles[xiv].

Salmon + mushrooms

o Mushrooms can help stimulate cellular immune response and fight bacterial infections and viruses[xv]. When eaten with salmon, this improves immunity and boosts your immune system, thanks to the addition of the omega-3 fatty acids in the fish[xvi].

Salmon + lemon

o Lemons can help improve nutrient absorption, especially iron absorption[xvii]. Since salmon is a good source of iron[xviii], this combination can be helpful for your diet.

Salmon + tofu

o Both foods are healthy sources of protein, and eating them together can provide your body with vital antioxidants, support heart health, and provide your body with the essential amino acids it needs to function[xix].

Salmon + rice

o Eating salmon can improve your "good" HDL cholesterol[xx] while eating brown rice can help lower “bad” LDL cholesterol[xxi].

Who Should Not Eat Salmon?

While salmon is nutritious and has many health benefits, some people should avoid eating it. For instance, since salmon common sources of purines, those who have gout should use caution[xxii].

In addition, salmon must be fully cooked to be safe for pregnant women to eat. Avoid raw or smoked salmon to prevent exposure to listeria, which can cause infections[xxiii].

In addition, there are certain salmon food pairings that you may want to avoid.

Avoid salmon + strong tea

o This combination may not be conducive to digestion and nutrient absorption.

Avoid salmon + cheese

o Salmon and cheese together are not good for nutrient absorption.

Salmon + honey

o Eating salmon and honey together can destroy some of the nutrients in both foods.

References: [i] Foodies Family. Retrieved 2022 November 29. “Top 10 Most Eaten Fishes In The World” [ii] WorldAtlas. Retrieved 2022 November 29. “Most Popular Seafood Products In The United States” [iii] All Recipes. Retrieved 2022 November 29. “6 Types of Salmon to Know” [iv] Cleveland Clinic. Retrieved 2022 November 29. “Fish Faceoff: Wild Salmon vs. Farmed Salmon” [v] WebMD. Retrieved 2022 November 29. “Difference Between Wild and Farm-Raised Salmon” [vi] Retrieved 2022 November 29. “13 Salmon Benefits, According to Nutritionists” [vii] Mayo Clinic. Retrieved 2022 November 29. “Omega-3 in fish: How eating fish helps your heart” [viii] Healthline. Retrieved 2022 November 29. “How Omega-3 Fish Oil Affects Your Brain and Mental Health” [ix] Everyday Health. Retrieved 2022 November 29. “7 Fish Oil Beauty Hacks to Try for Healthy Skin, Hair, and Nails” [x] WebMD. Retrieved 2022 November 29. “The Health Benefits of Salmon” [xi] Prevention. Retrieved 2022 November 29. “These Are the Top 10 Foods That Are High in Vitamin B12” [xii] Healthline. Retrieved 2022 November 29. “Salmon Nutrition and Health Benefits” [xiii] Greatest. Retrieved 2022 November 30. “Tomatoes Have a ‘Secret’ Ingredient That Your Skin Loves” [xiv] Eat This, Not That. Retrieved 2022 November 30. “The #1 Best Food To Avoid Aging Skin, Says Science” [xv] CNBC. Retrieved 2022 November 30. “A doctor shares the 5 ‘magical superfoods’ she always adds to her diet ‘for a strong immune system’” [xvi] CNN Health. Retrieved 2022 November 30. “Eight foods to superpower your immune system” [xvii] Healthline. Retrieved 2022 November 30. “Lemons 101: Nutrition Facts and Health Benefits” [xviii] Live Science. Retrieved 2022 November 30. “Eight sources of iron to include in your diet” [xix] BBC Good Food. Retrieved 2022 November 30. “Top 5 health benefits of tofu” [xx] Eating Well. Retrieved 2022 November 30. “10 Foods That Lower Cholesterol” [xxi] Very Well Health. Retrieved 2022 November 30. “Which Grains to Eat on a Cholesterol-Lowering Diet” [xxii] Healthline. Retrieved 2022 November 30. “Foods to Avoid if you Have Gout” [xxiii] Very Well Family. Retrieved 2022 November 30. “Can I Eat Salmon While Pregnant?”

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