Wild Salmon: How Oily Fish Can Boost Your Weight Loss Efforts

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Wild salmon is a type of cold-water fish that’s native to the North Atlantic. But several varieties of wild salmon are also found in North American lakes, the Pacific Ocean, and in South America.

Of all cold water fish, salmon is the healthiest of all. The fish develops a thick layer of fat that insulates the animal as the temperature drops down. This layer of fat is made up of essential fat called omega-3 fatty acids. Omega-3 fatty acid protects the heart and brain from inflammation. It can strengthen the immune system and protect from cancer. But did you know omega-3 fatty acid promote weight loss too? In today’s post, we are listing down ways wild salmon can help you achieve a slender, healthier body:

A Bonafide Superfood

Superfoods refer to a special class of foods that are incredibly nutrient-dense. Wild salmon happens to be one of the most nutritious of all superfoods! A regular serving size of sockeye or coho salmon is loaded with niacin, vitamin B-6, vitamin B-12 and selenium! Salmon is also a rich source of vitamin D, with modest amounts of vitamin A and C. An ounce serving of salmon will satisfy about 64% of your RDA of vitamin D. Even better, this fish is very low in calorie. Add salmon flakes to your favorite low-calorie dishes to give your meals a nutritious punch. Because salmon is versatile, you can steam it, broil or grill it and come out with mouthwatering results!

Rich in High-Quality Protein

For hard gainers, it’s important to boost your consumption of protein-rich foods to increase muscle mass. You can do that by boosting your diet with wild salmon! Salmon is a great source of lean protein. It contains amino acids that repair and regenerate muscle tissues. Because salmon is extremely filling, you will feel fuller for longer. That’s because protein takes longer for the body to digest, unlike carbohydrates.

A Harvard School of Public Health study found that salmon helps stabilize the glucose level in the blood. This in turn, prevents intense cravings that lead to overeating and weight gain. Just a 3-ounce serving of wild salmon will satisfy 40% of your RDA of lean protein. And salmon contains only 4 to 6 grams of total fat per the same size serving!

Burns off Fat

Salmon is a favorite among bodybuilders and fitness experts for a reason! It promotes weight loss by burning off stored fat. A study published in the International Journal of Obesity reports that overweight men who took fish oil supplements lost 2 pounds more than those who did not take fish oil supplements over a course of four weeks.

In another study, a diet rich in oily fish combined with regular exercise will torch more than double the usual calories burned from working out! The findings were published in the 2007 edition of the American Journal of Clinical Nutrition.

Factors to Consider

Although wild salmon contains the lowest amounts of mercury among cold-water fish, the meat could be contaminated with other bacteria. This is why you must get your salmon from reputable sources. In addition, wild salmon is healthier than farmed salmon. Farmed salmon are fed with chemical-laden feeds that are not the fish’s natural diet.


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