Salmon, a reddish, hard fish, is one of the most popular fish selections, thanks in part to its high protein and omega-3 fatty acid content, as well as its buttery flavor. As recommended by the FDA, one can have 8 ounces of Salmon per week which means you can have Salmon daily. If you are pregnant, you can increase the content to 8-12 ounces of Mercury-free Salmon.
Salmon is a terrific alternative to protein sources like chicken or beef since it contains plenty of protein but very little saturated fat, making it an ideal food for weight loss or maintaining a healthy BMI (Body Mass Index). Additionally, compared to other protein sources, Salmon meat is less acidic.
Is Salmon Acidic?
Salmon is high in nutrients that can help you maintain your health and even lose weight. As per a study titled “Investigation of the nutritional composition of different types of salmon available to Canadian consumers” published in the Journal of Agriculture and Food Research, it was found that Salmon is a low-acid meal, making it a great source of protein for those on a low-acid diet. It’s also tasty and easy to add to any diet or meal, making it an extremely adaptable food.
Salmon is high in good fats, making you feel full and keeping you from overeating. The pH of freshly prepared salmon ranges from 5.3 to 6.4. As a result, it’s an excellent choice for a low-acid diet. Furthermore, salmon’s vitamins and minerals (B-complex vitamins, omega-3 fatty acids, potassium, and selenium) help prevent various illnesses and protect your stomach, which might lead to less acid reflux and heartburn.
Can Salmon Help With Acid Reflux?
Salmon is a great low-acid food because of its low acidity and high healthy fat content. Additionally, the vitamins and nutrients in Salmon aid in the maintenance of your health and the prevention of heartburn and acid reflux symptoms.
Despite its high-fat content, salmon is one of the most nutrient-dense fish, with “good fats” that help keep your heart healthy and cholesterol levels low. Smoked salmon, as well as broiled, oven-baked, and grilled salmon, contain all of these health benefits, allowing you to enjoy a wide range of recipes.
Can People With GERD/Acid Reflux Consume Salmon?
Yes. In a moderate quantity, individuals who suffer from GERD/acid reflux can have salmon. Oily fish like salmon are high in omega-3 fatty acids, which are beneficial fats. Low-fat meats and seafood, such as fish, can help to alleviate acid reflux symptoms.
Acid reflux can be reduced by reducing your consumption of saturated fats and replacing them with healthier, unsaturated fats. Some of the preventive steps that can help you control acid reflux include leading a healthy lifestyle, decreasing weight, eating small frequent meals, choosing wholesome foods, avoiding alcohol, and quitting smoking.
Is Salmon Gluten-Free?
Salmon does not contain gluten. When it’s not breaded or seasoned, it’s gluten-free. Patients with celiac disease and other gluten-related diseases should be fine eating salmon.
Is Salmon Healthier Than Chicken?
Salmon and chicken are both excellent protein sources. However, salmon has a higher protein quality. Furthermore, it is better for heart health. Salmon also has more minerals (selenium, potassium, and calcium). As a result, salmon’s benefits outnumber those of chicken.
Health Benefits of Salmon
Salmon has about 200 calories per 100g serving, making it one of the most nutrient-dense foods. It is high in protein and has a low saturated fat level. Potassium, iron, vitamin B12, and vitamin D are all abundant, making them one of the best sources of vital vitamins.
Rich in omega-3 fatty acids
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are long-chain omega-3 fatty acids found in salmon. Farmed salmon provides 2.3 grams of long-chain omega-3 fatty acids every 3.5-ounce (100-gram) serving, but wild salmon has 2.2 grams. EPA and DHA have been linked to a variety of health advantages, including reducing inflammation, lowering blood pressure, lowering cancer risk, and increasing the function of artery-lining cells.
Helps prevent inflammation
Salmon and other fatty fish have been shown in multiple studies to help reduce inflammation, which may reduce disease risk factors and improve symptoms in persons with inflammatory illnesses. It can significantly reduce levels of several specific markers of inflammation, including CRP, IL-6, and TNF-alpha.
Improves heart health
Salmon is a superfood for heart health. Salmon’s omega-3 fatty acids, antioxidants, and essential vitamins all help to lower blood cholesterol and blood pressure, which reduces the risk of heart disorders like heart attacks and arrhythmias (abnormal heartbeats). Salmon also helps to protect the heart by reducing cell damage caused by free radicals.
Promotes the health of the brain
Salmon contains DHA, vitamins A and D, and selenium which are all important for brain health and function. These chemicals are commonly used to treat attention deficit hyperactivity disorder (ADHD) in children and psychological illnesses (such as Alzheimer’s and Parkinson’s disease) in adults. When salmon is ingested during pregnancy, it aids in the development of the fetal brain. As per a study titled “Fish Intake May Affect Brain Structure and Improve Cognitive Ability in Healthy People” published in Frontiers in Aging Neuroscience, fish diet could boost memory performance, promote brain function, and safeguard brain structure in healthy persons.
Reduces symptoms of arthritis
The Arthritis Foundation recommends eating a 3 to a 6-ounce meal of fish, such as salmon, two or more times each week to protect the heart and reduce inflammation. Calcitonin (a bioactive peptide) found in salmon helps to stabilize and control collagen synthesis in cartilage around joints. Omega-3 fatty acids can also help patients with osteoarthritis reduce inflammation in their joints.
Salmon has anti-cancer properties
Salmon is high in Omega-3 fatty acids, which have been shown to be efficient at killing cancer cells. Omega-3 fatty acids can help prevent and treat cancers such as colon, skin, prostate, and liver cancer.
Healthy for eyes
Salmon contains a high concentration of vitamin A and omega-3 fatty acids, both of which support eye health and lower the risk of vision issues such as dry eye syndrome and age-related macular degeneration.
Maintains thyroid function
Selenium, an important nutrient involved in DNA synthesis, is present in reasonable amounts in salmon. Selenium aids thyroid function by minimizing cell damage induced by free radicals during thyroid hormone synthesis.
Promotes healthy skin
Salmon is a good source of vitamin B12, with more than 100% of your daily requirement. Vitamin B12 helps to maintain the health of your skin cells and blood vessels. Salmon contains vitamin A and omega-3 fatty acids, which help maintain skin health by preventing cellular damage caused by free radicals. This slows down the aging process of the skin.
Helps lose weight
Salmon is rich in proteins and low in calories while still supplying critical elements. It also has a minimal saturated fat content; therefore, it won’t make you gain weight. It helps regulate the hormones that control hunger and make you feel full, just like other high-protein diets. Furthermore, when you eat protein-rich foods like salmon, your metabolic rate temporarily increases higher than when you eat other foods, causing you to burn more calories.
Has antioxidant properties
Salmon contains astaxanthin, which has antioxidant and anti-inflammatory properties. It protects cells from oxidative damage and enhances the biological activities of essential organs. Astaxanthin also strengthens the immune system and lowers the risk of neurological illnesses.
Astaxanthin appears to reduce the risk of heart disease by reducing LDL (bad) cholesterol oxidation and boosting HDL (good) cholesterol levels. Salmon has 0.4–3.8 mg of astaxanthin per 3.5 ounces (100 grams), according to a 2014 analysis, with Sockeye salmon containing the most.
Conclusion
Salmon is a low-acid diet that is ideal for individuals following a diet for acid reflux or heartburn. Freshly prepared salmon has a pH range of 5.3 to 6.4. As a result, it is a good low-acid diet option. Salmon also contains vitamins and nutrients that help maintain your health and avoid heartburn and acid reflux symptoms. Salmon is a nutrient-dense, high-nutrient-value fish.
Lean protein, omega-3 fatty acids, and vitamins A, B, and D are all abundant in this dish. Salmon (particularly wild salmon) is also one of the few natural sources of vitamin D. It’s an important vitamin that has significant antioxidant properties and can aid with dietary deficits. It is also beneficial to the heart, brain, and eyes, among other things. Salmon is low-carb, high-protein seafood. Salmon is a rich calcium and mineral source since its bones are edible.
References
de Roos, B., Wood, S., Bremner, D. et al. The nutritional and cardiovascular health benefits of rapeseed oil-fed farmed salmon in humans are not decreased compared with those of traditionally farmed salmon: a randomized controlled trial. Eur J Nutr 60, 2063–2075 (2021). https://doi.org/10.1007/s00394-020-02396-w
Jensen I-J, Eilertsen K-E, Otnæs CHA, Mæhre HK, Elvevoll EO. An Update on the Content of Fatty Acids, Dioxins, PCBs and Heavy Metals in Farmed, Escaped and Wild Atlantic Salmon (Salmo salar L.) in Norway. Foods. 2020; 9(12):1901. https://doi.org/10.3390/foods9121901
