Salmon is also called the world’s healthiest food due to its high Omega 3 fatty acid contents (1)
Rich in protein and amino acid, it helps in controlling inflammations. It is
loaded with vitamins and minerals which we will cover below.
Due to its various health benefits it is one of the most sought after food/fish
and the market is flooded with different varieties.
Salmons, which was usually only found in the ocean few years ago are now
farmed to meet the ever growing demand.
Do you think that both fish are equal? Are the home bred Salmons as good and healthy as their wild brethren?
Wild Salmon Vs Farmed Salmon
Wild Salmon live freely in the ocean feeding on smaller fishes. They hatch in fresh water, then move to the ocean, to yet again return to the fresh
water for reproduction. On the other hand, farmed salmon is farmed in net cages along the coast. They are fed on fishes and treated with antibiotics.
Their main difference however lies in their nutritional value:
1. Omega 3 fatty acid and Omega 6 fatty acid
Farmed salmons are loaded with Omega 3 and Omega 6 fatty acid as compared to their wild brothers.
Wild salmon contains 3.4 gms of Omega 3 and 344 gms of Omega 6 as compared to 4.2 gms Omega3 and 1944 gms Omega 6.
Does that mean farmed salmons are better? Nope!
Wild Salmon has lower ratio of Omega 3 to Omega 6 fatty acid. The ratio of Omega 6 and Omega 3 plays a vital role in the health benefits it provided.
Whereas, higher ratio can have the opposite effect. Even though, the omega 3/ Omega 6 ratio is farmed salmon is low (1:3), it is still higher that the wild salmon’s (1:10)
2. Mineral Content
Wild Salmon is higher in mineral content than the farmed salmon. It is rich in Potassium, Zinc and Iron. Potassium is known to help in lowering blood
pressure by negating the effects of salt. As we all know, blood pressure is number one reason for stroke, so wild salmon also helps in preventing stroke.
Though both salmon are nutritious, Wild salmon is better than farmed one as it has less fat and more minerals. Here is how you can tell the difference when buying one
4 ways to tell a wild salmon from the farmed ones
1. Label and Price
This is an obvious one. If it is caught from wild, it will specifically mention on the label. Wild salmon is also costlier than the farmed fish. It is worth
paying a few dollars more for better quality.
2. Shape
Wild salmons are slightly more pointed looking and the farmed salmons look rounder. The reason for this is because farmed salmons have more fat.
3. Colour of the fillet
The wild salmon’s fillet is more reddish and the farmed one look pale orange.
4. Texture
The farmed salmon is mushier than it’s wild counterpart as they get little to no exercise.
Wild salmons on the other hand are firm. Consumption of wild salmon once a week will definitely give some health benefits to you and your family.
Just make sure you choose the right one.
https://www.healthline.com/nutrition/omega-3-6-9-overview
