8 Potential Health Benefits of Wild Alaskan Sockeye Salmon

Eating seafood rich in omega-3 may support our overall health. Among the different fish species, wild Alaskan salmon is one of the most omega-3-rich options.

But what are the differences between wild Alaskan salmon and farmed salmon?

And what are some specific potential health benefits?

Wild salmon is widely regarded as a nutrient-rich omega-3 source, and this article covers eight potential benefits it may confer.

Wild Salmon Nutrition Facts

Based on a 5oz fillet (140g), Alaskan sockeye salmon contains;

• 214 calories
• 0g carbohydrate
• 10g fat (omega 3: 1.58g, omega 6: 0.11g)
• 30.5g protein

Based on USDA nutritional data, the following table shows typical nutritional values for wild salmon per 5 oz (140g) fillet (1):

As shown above, wild Alaskan sockeye salmon is a significant source of B vitamins and selenium.

In addition to the nutrients in the table, it also contains a broad range of vitamins and minerals in trace amounts.

In fact, sockeye is more nutritious than most other kinds of salmon.

Salmon Skin is Also Nutrient-Rich

A lot of people wonder if it is possible to eat the skin and whether or not it is healthy.

The simple answer is yes.

In fact, the skin of salmon contains a broad range of essential nutrients and a high amount of omega-3.

For the best-tasting salmon, it should be slightly crispy.

Key point: Wild Alaskan salmon contains a good amount of protein, a variety of vitamins and minerals, and omega-3.

What is the Difference Between Wild and Farmed Salmon?

Before we get into the specific benefits of wild salmon, here are a few points on the visible and unseen differences it has with the farmed variety.

Color

First of all, a fillet of wild Alaskan sockeye salmon has a deep red color.

It typically looks like this:

This red color comes from an antioxidant known as astaxanthin, which has a strong red pigment.

Wild salmon contains much more astaxanthin than farmed salmon due to its natural diet rich in sea vegetation.

Farmed salmon typically looks like this:

Taste

While the overall flavor is similar, wild salmon has a much deeper and more intense flavor than its farmed cousin.

Farmed salmon also has a higher fat content, giving it a softer texture.

Nutrition

Due to the dietary differences between farmed and wild salmon, the nutrient profile each provides is quite different.

Based on USDA food composition data, a a 5oz fillet (140g) of Atlantic farmed salmon contains (2):

• 291 calories
• 0g carbohydrate
• 19g fat (+9g)  (omega 3: 3.51g, omega 6: 1.37g)
• 28.5g protein (-2g)

The table below directly compares farmed Atlantic salmon and wild Alaskan sockeye salmon:

Overall, farmed salmon has more fat and more calories, and the nutrient profile is relatively similar.

Wild Alaskan salmon contains a higher proportion of omega-3 to omega-6, but an overall smaller amount of each since it has less fat content.

Key point: Wild and farmed salmon have a different nutritional profile due to their diet and the environment they grow in. Farmed salmon tends to have a higher fat content and more omega-3.

1. Salmon May Have Benefits For Heart Health

The first positive of wild salmon is the potential benefits it brings for heart health.

Salmon is one of the best sources of omega-3 in the world, and all varieties provide large amounts of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Research has associated omega-3 intake with lower markers of cardiovascular risk. Specifically, research has shown that these impacts include (3, 4):

• Reducing triglycerides
• Normalizing heart rhythm
• Improving blood flow
• Lowering blood pressure

Also, extreme heart arrhythmias, which are otherwise known as palpitations, can be a potentially dangerous dangerous condition.

Research suggests arrhythmias are associated with an increased risk of cardiovascular events, and studies show that omega-3 may protect against them. (5, 6).

Key point: Wild Alaskan sockeye salmon is a particularly good source of omega-3. Omega-3 fatty acids may improve markers of heart health, potentially lowering cardiovascular risk.

2. May Contain Less Contaminants Than Farmed Salmon

Wild Alaskan sockeye salmon potentially a “cleaner” source of salmon than some aquaculture operations.

For example, aquaculture typically uses a wide range of chemicals to help prevent bacterial disease in their fish (7, 8).

Studies on farmed salmon have uncovered the presence of certain contaminants, including:

• Antibiotics
• Dioxins
• Heavy metals
• Pesticides
• Polychlorinated biphenyls (PCBs)

Markedly, sea lice are a common problem in the salmon farming industry, and farms typically use antibiotics to control them (9).

Additionally, dioxins and PCBs are typically found in higher concentrations in farmed salmon compared to wild salmon (10).

However, clean-up efforts in Norway’s salmon farms have seen these contaminants largely decrease since 2006 (11).

However, nuance is important, and all fish contains some degree of contaminants, whether farmed or wild. Furthermore, all type of salmon are likely a beneficial dietary addition due to the provision of omega-3, protein, and essential vitamins and minerals.

Key point: Like all fish, Alaskan salmon does contain contaminants. However, these are typically in lower concentrations than farmed fish.

3. Improves Blood Lipids and Cholesterol Profile

As previously mentioned, wild Alaskan salmon has potential benefits for heart health. These health-protective effects largely come from the impact it has on blood lipids.

In this regard, here is a summary of research on the topic:

• Higher consumption of EPA and DHA from omega-3 rich fish increase high-density lipoprotein (HDL) and decrease triglyceride (TG) levels. The HDL to TG ratio is thought to be a marker of cardiovascular risk (12, 13).
• Omega-3 decreases the secretion of very-low-density lipoprotein (VLDL), which is considered to be the most atherogenic (plaque-causing) lipoprotein. Data also suggests that the body may clear VLDL particles quicker with higher levels of omega-3 (14).

Typical diets are relatively high in omega-6 linoleic acid and low in the plant form of omega-3 (alpha-linolenic acid), with both of these fats competing for uptake into our body’s cells. The result of this is that many people have low blood levels of omega-3 (15, 16).

However, we can vastly improve the amount of omega-3 in our body by consuming a source of EPA and DHA. These are the most bioactive forms of omega-3, which are ready to use and don’t compete with linoleic acid for uptake.

Alongside other oily fish like sardines, Alaskan salmon is an excellent source of EPA and DHA.

Key point: Including sockeye salmon in our diet is an easy way to improve omega-3 levels. Consuming sufficient omega-3 can potentially have a positive impact on blood lipids and the overall cholesterol profile.

4. May Lower Inflammation

Inflammation is the body’s natural reaction in times of stress or illness, or when the body is exposed to harmful compounds.

However, excessive and prolonged inflammatory responses by the immune system are thought to involved in the development of chronic disease.

Regularly consuming wild salmon can also help our body fight the effects of inflammation. Again, this is due to the omega-3 content of the fish.

• Substantial evidence shows that EPA and DHA fatty acids inhibit a number of inflammatory processes and mechanisms in the body (17).
• Omega-3 from fish like salmon may have an anti-inflammatory effect, potentially lowering the risk and severity of inflammatory conditions and diseases (18).
• Consumption of long-chain omega-3 creates anti-inflammatory compounds in the body known as resolvins. These compounds may help protect tissue and fight low-grade chronic inflammation (19).

Key point: Consuming adequate amounts of fatty fish may help protect against inflammation and inflammation-related oxidative damage.

5. Wild Alaskan Salmon is a Significant Source of Selenium

As an essential mineral, a sufficient selenium intake is vital for human health.

Most people in the United Statesconsume sufficient amounts of selenium, but the global prevalence of selenium deficiency has been estimated at anything up to 1 billion people (20).

Selenium deficiency can lead to a wide range of health problems, including (21):

• Poor immune function
• Fatigue and tiredness
• Hypothyroidism
• Low fertility levels
• Dull and damaged skin, nails, and hair
• Cardiovascular disease (in the long-term)

With this in mind, another key benefit of wild Alaskan salmon is the significant amount of selenium it provides.

Specifically, it contains 60% of the recommended daily selenium value per 140g sockeye salmon fillet (1).

Key point: Selenium is an essential mineral but global deficiency may be as high as 1 billion people. Wild Alaskan salmon provides high amounts of this nutrient.

6. DHA Boosts Brain Health

The omega-3 fatty acid named docosahexaenoic acid (DHA) may have beneficial properties for brain health, and sockeye salmon is an abundant source.

While a basic level of DHA is an absolute requirement for normal brain function, higher levels may potentially help to protect our brain health.

For example, a study on DHA and lifetime cognition explained that low serum levels of DHA are strongly associated with cognitive decline risk over a decade (22). Interestingly, the study noted that Japanese older adults have twice the circulating levels of DHA compared to those of a similar age in England.

Research shows that adequate DHA levels may potentially help to protect against all-cause cognitive decline, including Alzheimer’s disease, Parkinson’s, and vascular dementia (23, 24, 25).

Key point: Wild Alaskan salmon is one of the highest dietary sources of DHA. Higher blood levels of this omega-3 fatty acid have been associated with a lower risk of cognitive decline.

7. Wild Salmon Contains Astaxanthin

First of all, you may be surprised to hear that not only fruit and vegetables contain compounds with antioxidant properties. As a matter of fact, so does chocolate, coffee, and even meat (26).

Alaskan salmon is no different and contains a range of antioxidants. Among these, astaxanthin is arguably the most well-researched due to its potential health impacts.

For example:

• Clinical studies in human subjects indicate that astaxanthin may help reduce oxidative stress and inflammation (27).
• Astaxanthin may protects against UV-induced skin damage and help prevent cell alterations. In-vitro (test tube) studies show it to be the most UV-protective carotenoid (28).

Salmon gets astaxanthin from the algae in its natural diet. For this reason, wild salmon likely provides a higher source than salmon from a fish farm. Salmon with high astaxanthin content have a red pigment.

Key point: Wild sockeye salmon is a good dietary source of astaxanthin, an antioxidant with potential health benefits.

8. May Help Stabilize Arterial Plaque 

In patients with existing cardiovascular disease, omega-3 fatty acids have several potential benefits.

A buildup of plaque in the arteries is a significant risk factor for cardiovascular events, but the real threat comes when plaque ruptures. It is the rupture of this plaque that often causes blockages, leading to cardiovascular eventgs.

In other words, when arterial plaque breaks/ruptures it may block or severely disrupt the flow of blood, leading to a heart attack.

One of the major benefits of salmon is that research shows DHA and EPA may improve the stability of plaque and help prevent it from rupturing.

In addition to this, omega-3 fatty acids help decrease overall inflammation and appear to reduce atherosclerotic plaque formation (29, 30).

These are some of the main reasons why doctors encourage patients to include omega-3-containing fatty fish in their diet.

Key point: Wild Alaskan salmon is rich in EPA and DHA, which may both help reduce the risk of atherosclerotic plaque ruptures.

Final Thoughts

As can be seen from the nutrients it provides and its potential benefits, wild Alaskan sockeye salmon is considered a healthful dietary addition.

However, most of these benefits are specifically related to the omega-3 content, which is something that all oily fish provide.

For more on salmon, see this guide to the potential benefits (and concerns) of smoked salmon.