Do you feel like every trip to the supermarket involves dilemmas? Are the antibiotic-and-hormone-free chickens free from these nasties? Are organic veggies free from pesticides? Is it safe to eat farmed-raised salmon that’s often cheaper than wild-caught ones that are costlier?
Most of us have been caught in a dilemma whenever it comes to buying fish such as salmon, cod, and Atlantic mackerel. We know that these fishes are high in omega-3 fatty acids which our body can’t make from scratch and the only way is to consume them. Omega-3 fatty acids are essential nutrients for the health of your brain. They also help in preventing and managing heart disease.
To reap the multiple health benefits of omega-3 fatty acids from fish such as salmon, the World Health Organization (WHO) recommends the consumption of 1 to 2 portions of fish per week. However, we’ve also read disturbing articles about contaminants and risks, both from farmed and wild fishes.
Should we eat salmon then?
Farmed vs. Wild Salmon
For years, there’s been a lingering debate on whether wild salmon is better than farmed. Both farmed and wild-caught salmon are rich in omega-3s. The main contrast between farmed and wild salmon is that farmed salmon is raised in farms for human consumption whereas wild salmon is caught in open water.
Farmed salmon may contain more potentially harmful contaminants than wild salmon due to dietary and environmental differences. Wild salmon is also potentially tainted with mercury. An interesting fact to note is that farmed salmon has higher omega-3 fatty acids than wild salmon. This is because farmed salmon is fed with more grains, fishmeal, and algae, which increases their omega-3 fatty acid content. Some people choose farmed salmon over wild salmon because of the fat content.
Besides having higher levels of omega-3 fatty acids, farmed salmon is also higher in folate and vitamin A than wild salmon, but its wild counterpart is higher in selenium and potassium.
Risk of PCB in Salmon
Polychlorinated biphenyls or PCBs, are very toxic industrial compounds that have been released into the environment through spills, improper disposal, and storage, leaks from electrical and other equipment. PCBs accumulate in the sediments at the bottoms of the sea, streams, rivers, lakes, and coastal areas, which can build up in the fatty tissues of fish.
PCBs can cause serious health risks to people who frequently eat fish that are contaminated. Pregnant women who frequently eat contaminated fish may give birth to babies with developmental and neurological problems.
Farmed salmon has higher PCB levels than wild salmon because of the fish meal they are fed. The fish meals are composed mostly of ground small fish, which has high levels of fish oil to fatten the salmon. PCBs are found mostly in fish fat, which is used to produce fish oil.
Studies have shown that the levels of PCB in wild salmon are lower than farmed salmon. If eaten in large quantities, both wild and farmed salmon are associated with risks. Most studies conclude that wild salmon is safer when eaten in moderation.
Is Farmed Salmon-Safe For Consumption?
Most of the salmon that we find in the market today is farmed. Farm-raised salmon varieties can be higher in contaminants and disease due to the farm’s closed system environment compared to wild salmon in open waters. Farmed salmon are also exposed to fish excrement and infected by sea lice, which can negatively affect the health of salmon.
Higher levels of PCBs and other contaminants were found in farmed salmon as compared to some species of wild salmon as reported in early studies. In follow-up studies, the findings have not confirmed this. Thus, the scientists and regulators concluded that both farmed salmon and wild salmon are safe for consumption.
In another small study conducted in November 2020, it was found that wild salmon has PCB risk. The study analyzed the fatty acid, PCB, and heavy metal content of farmed, escaped, and wild Atlantic salmon in Norway. It was discovered that the PCBs concentration, mercury, and arsenic were three times higher in wild salmon than farmed varieties.
However, these PCB levels were still below the standards for contaminants in food set by the European Union. The shift in the type of feed for farmed salmon from marine to vegetable ingredients reduced their PCB and heavy metal levels, according to researchers.
According to the Washington State Department of Health, new salmon feeds are currently being developed that contain more protein sourced from grains and soybeans, and fish oil will be partially replaced with plant-based oils. This is to reduce the PCB levels in farmed salmon.
Steps To Reduce Exposure To PCB In Salmon
The US FDA and the Environmental Protection Agency recommend the following food preparation measures to reduce exposure to contaminants such as PCB:
- Remove fatty areas by trimming the skin, belly, top back, and dark meat along the sides.
- Opt to grill, bake, or broil the fish to allow fat to drip off.
- Avoid frying or deep-frying fish because this seals in any chemical pollutants in the fish’s fat.
The Bottom Line
The benefits of eating both types of salmon outweigh their risks as most people are not eating enough salmon to get too much PCBs. You should start to be concerned if you’re eating a lot of salmon as it’s the dose that builds the toxins in your body.
According to the FDA, it is okay to eat salmon two to three times per week or 8 to 12 ounces per week.
The safest bet is to eat wild salmon as wild has a lower PCB risk.
To further reduce pollutants and contaminants from the salmon, remove the skin (this is where you’ll get the most omega-3 fats, though), belly flap, lateral line, and associated fat before eating either type of salmon.
So, keep eating salmon as it’s a good protein and high in omega-3 fatty acids that provide well-documented benefits for the heart and brain. Wild salmon is the best choice and farmed salmon is a good alternative. Just eat in moderation and prepare and cook the salmon in ways that reduce the fat content and skin.
Health Freak Mommy is a content writer under Headliner by Newswav, a programme where content creators get to tell their unique stories through articles and at the same time monetize their content within the Newswav app.
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