As Catholics, we are called to honor our bodies as temples of the Holy Spirit (1 Corinthians 6:19-20), and this includes making wise choices about our nutrition. One of the healthiest food options available is salmon, a nutrient-rich fish that provides essential vitamins and minerals to support overall well-being. Whether during times of fasting or as part of a balanced diet, incorporating salmon can be a great way to nourish the body while remaining mindful of health and wellness.
The Nutritional Benefits of Salmon
Salmon is one of the most nutritious sources of protein available. According to the U.S. Department of Agriculture, this fish contains powerful antioxidants like selenium, which protect cells from damage, along with a wealth of vitamins and minerals, including calcium, folate, vitamin B12, niacin, magnesium, phosphorus, potassium, and vitamins A, C, and E. These nutrients work together to improve sleep quality, strengthen bones, boost immune function, and support eye health.
In addition, salmon is an excellent source of omega-3 fatty acids. As Wilson Sanchez, a clinical registered dietitian based in New York, explains, omega-3s “have anti-inflammatory properties that can improve your cardiovascular health and decrease your risk of issues like heart attack, heart arrhythmia, stroke and high blood pressure.” These healthy fats are also known to support mental health, as Sanchez notes that “getting more omega-3 fats throughout your life can also boost your mood, cognitive function and memory — and may even reduce your risk of dementia and Alzheimer’s disease as well.”
The Role of Protein in a Healthy Life
Along with its impressive nutrient profile, salmon is an excellent source of lean protein. According to the USDA, just three ounces of salmon contain 17.3 grams of protein, making it comparable to chicken as a source of daily protein intake. Protein is essential for maintaining strong muscles, supporting immune function, and regulating blood sugar levels. As Amy Goodson, a Texas-based nutritionist and registered dietitian, states, “Protein also helps grow and maintain muscle mass and supports tissue repair.”
For Catholics observing days of fasting or abstinence, salmon provides an excellent way to meet nutritional needs while adhering to Church guidelines. It is a satisfying, nutrient-dense option that aligns with a balanced diet.
The Considerations and Downsides of Salmon Consumption
While salmon is highly beneficial, it is important to be aware of potential downsides. “All fish contain some amount of mercury, salmon included,” says Sanchez. While the risk is generally low unless consumed in excessive amounts, mercury buildup in the body can pose health concerns, especially for pregnant women and young children.
Another concern is sodium intake, particularly from smoked or canned salmon. Goodson cautions that “smoked or canned salmon can contribute to high sodium intake, which may affect heart health and cause conditions like hypertension.” For those monitoring their sodium levels, fresh or grilled salmon is a healthier choice.
Additionally, because salmon is rich in fish oil, it has natural blood-thinning properties. As Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, warns, people taking anticoagulant medications like aspirin “should consult their doctor about any dietary restrictions they need to be aware of, including salmon.”
Should You Eat Salmon Skin?
Salmon skin is often overlooked, but it offers additional health benefits. According to Naidoo, “Salmon skin is not only edible but also contains higher concentrations of those helpful omega-3 fatty acids.” Goodson adds that salmon skin acts as a natural storage area for healthy fats, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are vital for heart and brain health.
For those who prefer not to eat the skin with their fish, Sanchez suggests removing it and preparing it separately. “Crispy fried salmon skin has a similar texture to bacon, but without many of the health concerns associated with that high-sodium pork product,” she explains. Baked salmon skin can also be used as a crunchy salad garnish or incorporated into sushi.
A Faith-Based Approach to Healthy Eating
Taking care of our bodies through nutrition is an important way to honor God’s gift of life. In making healthy choices like eating salmon, we support not only our physical well-being but also our ability to serve others and fulfill our vocations. While we should always be mindful of potential health concerns, consuming salmon in moderation can be a valuable part of a diet that reflects the balance and wisdom of God’s creation. By seeking nourishment in wholesome foods, we live out our call to be good stewards of our health and well-being.
Sources: U.S. Department of Agriculture, Wilson Sanchez (Clinical Registered Dietitian), Amy Goodson (Registered Dietitian), Dr. Uma Naidoo (Massachusetts General Hospital).
