Salmon
What is Salmon?
Salmon is an incredibly nutrient-dense food one can incorporate into their diet with benefits ranging from anti-inflammatory effects, protection against heavy metal toxicity, and cognitive function support.
With various types of salmon on the market it can be hard deciding what is best, however, when budget permits, wild-caught sockeye salmon seems to have the most benefits and least contaminants when compared to farm-raised Atlantic salmon.
Astaxanthin is a potent antioxidant found in salmon, with higher amounts found in sockeye salmon giving it that bright red-pink hue.
It’s a good idea to think about mercury content when it comes to fish, but salmon is one of the options with the least mercury!
Nutrient Breakdown
Astaxanthin
Niacin (Vitamin B3)
Pantothenic acid (Vitamin B5)
Thiamine (Vitamin B1)
Different Types of Salmon
King salmon
Coho salmon
Chum salmon
Sockeye salmon
Atlantic salmon
Sockeye vs Atlantic Salmon
Atlantic salmon is typically farm-raised salmon while sockeye is wild-caught. The difference in these is that farm-raised salmon like Atlantic salmon typically have higher amounts of fat (largely coming from omega-6 fatty acids which can cause inflammation in excess) and calories, while wild-caught sockeye salmon typically has more minerals like iron and calcium [11-12].
Researchers analyzing contaminants in wild-caught fish vs. farm-raised fish found that Atlantic salmon may contain more contaminants such as PCBs, toxaphene, and dieldrin than their sockeye wild-caught counterparts. [13]
The researchers go on to say that farm-raised salmon still has benefits even with this contaminant difference. Wild-caught is the better option if you can afford to buy it.
Salmon Alternatives
If your child doesn’t like salmon yet or they are sensitive to them, here are some alternatives that are similar in nutritional value!
Herring
Mackerel
Sardines
Tuna
Omega 3 supplement
Chia seeds
Flax seeds
Although these are great sources of omega 3’s, the omega 3’s found in plant foods are not the form we use in our body. Our body must convert these omega 3’s to their active form and the conversion rate is very limited, so it’s best to consume animal sources of omega 3’s if possible.
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Salmon & Autism in the Research
There are no current studies on salmon and autism, however, there are interesting studies looking at some of the nutrients found in salmon that are beneficial for those with ASD.
Omega 3’s and Autism
Omega 3’s are essential nutrients that are vital for brain development, resolving inflammation, immune function, heart health, and cognitive function. [1-4]
Those with ASD are at higher risk for being deficient in omega 3’s. One study found that compared with those without ASD, those with ASD had lower levels of DHA and EPA. [5]
This is important because one study states that an omega 3 deficiency is directly linked to neurodevelopmental conditions as it plays a vital role in proper brain development and cognition. [6]
To read more about omega 3’s and ASD click here!
Selenium and Heavy Metals
Selenium is an essential trace mineral that plays various roles in the body. In particular, selenium acts as an antioxidant to protect against inflammation in the body. [7]
Not only does it act as an antioxidant, but it’s also neuroprotective against the toxic effects that heavy metals have on the body and brain. Specifically, selenium counteracts the neurotoxicity of mercury and lead. [8]
Mercury and lead are both heavy metals that have deleterious effects on neurodevelopment. Environmental exposure to things like heavy metals contributes to ASD as they impact brain development.
In one study looking at selenium, mercury, and lead researchers found that those with ASD had higher blood levels of mercury and lead, but lower levels of selenium compared to those without ASD. The researchers explained that this could explain the prevalence of heavy metal toxicity often seen in ASD patients. [9]
Astaxanthin and Inflammation
Astaxanthin is a potent carotenoid (plant compound from the same family that gives sweet potatoes their orange color) pigment that’s produced by certain algae and gives salmon its pink-red color. It has been shown to display the strongest antioxidant capacity out of all the carotenoids. [10]
In one study looking at a mouse model of ASD, researchers found that astaxanthin improved behavior disorders and oxidative stress in the treated animals. [11]
Researchers go on to state that this is likely due to astaxanthin’s potent antioxidant effects which help halt the release of inflammatory signaling molecules from our immune system.
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Descripti[1] Mori TA, Beilin LJ. Omega-3 fatty acids and inflammation. Curr Atheroscler Rep. 2004;6(6):461-467. doi:10.1007/s11883-004-0087-5
[2] Gutiérrez S, Svahn SL, Johansson ME. Effects of Omega-3 Fatty Acids on Immune Cells. Int J Mol Sci. 2019;20(20):5028. Published 2019 Oct 11. doi:10.3390/ijms20205028
[3] Jain AP, Aggarwal KK, Zhang PY. Omega-3 fatty acids and cardiovascular disease. Eur Rev Med Pharmacol Sci. 2015;19(3):441-445.
[4] DiNicolantonio JJ, O'Keefe JH. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients. 2020;12(8):2333. Published 2020 Aug 4. doi:10.3390/nu12082333
[5] Mazahery H, Stonehouse W, Delshad M, et al. Relationship between Long Chain n-3 Polyunsaturated Fatty Acids and Autism Spectrum Disorder: Systematic Review and Meta-Analysis of Case-Control and Randomised Controlled Trials. Nutrients. 2017;9(2):155. Published 2017 Feb 19. doi:10.3390/nu9020155
[6] Saugstad LF. Infantile autism: a chronic psychosis since infancy due to synaptic pruning of the supplementary motor area. Nutr Health. 2011;20(3-4):171-82.
[7] Tinggi U. Selenium: its role as antioxidant in human health. Environ Health Prev Med. 2008;13(2):102-108. doi:10.1007/s12199-007-0019-4
[8] Whanger PD. Selenium in the treatment of heavy metal poisoning and chemical carcinogenesis. J Trace Elem Electrolytes Health Dis. 1992;6(4):209-221.
[9] El-Ansary A, Bjørklund G, Tinkov AA, Skalny AV, Al Dera H. Relationship between selenium, lead, and mercury in red blood cells of Saudi autistic children. Metab Brain Dis. 2017;32(4):1073-1080. doi:10.1007/s11011-017-9996-1
[10] Igielska-Kalwat J, Gościańska J, Nowak I. Karotenoidy jako naturalne antyoksydanty [Carotenoids as natural antioxidants]. Postepy Hig Med Dosw (Online). 2015;69:418-428. Published 2015 Apr 7. doi:10.5604/17322693.1148335
[11] https://fdc.nal.usda.gov/fdc-app.html#/food-details/1995419/nutrients
[12] https://fdc.nal.usda.gov/fdc-app.html#/food-details/1988935/nutrients
[13] Foran JA, Carpenter DO, Hamilton MC, Knuth BA, Schwager SJ. Risk-based consumption advice for farmed Atlantic and wild Pacific salmon contaminated with dioxins and dioxin-like compounds. Environ Health Perspect. 2005;113(5):552-556. doi:10.1289/ehp.7626on text goes here
Authors
Blayne Andrews, Dietetic Intern
Edited and Reviewed by Brittyn Coleman, MS, RDN/LD, CLT
