'This Is the #1 Change I Noticed When I Ate Salmon Every Day for a Week'
Salmon
I have a dietary confession to make: my typical weekly meal routine is very light on fish of any form, except that old standby, tuna fish. I do sometimes feel guilty about this fish deficiency in my diet, because I know I’m missing out on some valuable rewards. As someone who writes about food, nutrition and wellness, I am well aware of the many nutritional benefits of eating fish.
Related: How Much Fish You Should Buy Per Person for Dinner?
Health Benefits of Salmon
Fish in general is a treasure trove of good-for-you ingredients. As the American Heart Association—which recommends eating fish at least twice a week—points out, fish has plenty of protein without a lot of saturated fat. It’s also packed with omega-3 fatty acids, which are considered “healthy fats” that are good for your heart and other vital organs. As a stroke survivor with a family history of dementia, I’m especially interested in the positive impact omega-3 fatty acids can have on your brain health.
The Cleveland Clinic notes that while fish in general tend to be good for you, some are a better choice than others from a health standpoint—but they cite salmon as one of the best picks. Breaking it down further into two primary categories—wild salmon and farmed salmon—wild-caught salmon has several advantages, but farmed salmon still offers an array of nutritional upsides.
UPMC also touts the healthy characteristics of salmon, which include:
Omega-3 fatty acids
Ample amounts of protein
High in vitamins
Low in saturated fat and cholesterol
They also note that the contents of salmon can reduce inflammation and may even help you sleep better.
Note that with any type of salmon, there are a few issues of concern related to chemicals and pollutants, so it’s wise to research the origins of the salmon you buy and avoid eating it in excessive quantities.
This particular variety of fish is also popular on TikTok, although it’s not clear exactly why. A while back, salmon rice bowls were a viral trend—but today there are still a number of salmon-related TikTok videos that have gotten more than 4 million views. Many TikTokkers seem to enjoy putting their unique spin on salmon, preparing it in all sorts of exotic ways. I wasn’t quite so adventurous or innovative, so I mainly stuck to some tried-and-true classic ways of preparing salmon.
Related: The Secret Ingredient for Making Salmon That Tastes Like It Came From a Restaurant
Photo by Bobbi Dempsey
The Biggest Change I Noticed When I Ate Salmon Every Day for a Week
This challenge wasn’t a piece of cake for me (and eating cake every day for a week would have been easier and much more enjoyable, albeit a lot less healthy).
I’m admittedly not a fan of the taste of salmon—or most fish in general—so I had to be creative in finding ways to disguise or “dress up” the salmon flavor. I eased my way into this experiment starting off the week with canned pink salmon. I mixed some with some mayo to make a sandwich for lunch, and then used the rest as a topper on my salad at dinner.
The next day, I baked it with lemon for dinner. After that, I chopped some up and mixed it with pasta and tomatoes. As the week progressed, I eventually shifted to coating it with barbecue sauce. While I never quite became a huge fan of salmon, I did slowly reach a point where I found it more tolerable.
But I did notice one big change when I ate salmon every day: my acid reflux symptoms were less prominent. In doing some research, I discovered that salmon is considered by many to be a GERD-friendly food (and also a good option for IBS sufferers) because it is low in fat, high in protein and easy to digest.
Related: Got Heartburn? Find Relief Fast With These 15 DIY Home Remedies
What Else I Noticed After Eating Salmon for a Week
I also noticed that my insomnia seemed to ease up slightly, and my mind felt a bit sharper, especially during the time of day when I’m usually susceptible to the mid-afternoon slump.
Granted, to evaluate some of the most significant potential benefits of salmon—such as improvements in cholesterol levels—I’d have to get a blood test and would surely need to consume moderate amounts of salmon for much longer than a week. Still, I can see that it might pay off to push myself to try and step up the salmon dishes I include in my standard meal rotation.
Next up, check out these 25 foods that are good for your heart.
Sources:
Eating fish associated with significant health benefits: pooled analysis. National Library of Medicine
Omega-3 Fatty Acids. Cleveland Clinic
Fish and Omega-3 Fatty Acids. American Heart Association
Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. National Library of Medicine
Fish Faceoff: Wild Salmon vs. Farmed Salmon. Cleveland Clinic
Health Benefits of Salmon. UPMC Health Beat
