Salmon and tuna boost your beauty and overall health

Salmon

Salmon is a low-mercury, fatty fish that contains a very high level of omega-3 fatty acids, which are vital to healthy brain and circulatory function. It is also a good source of vitamin D and protein. Salmon live in both the Atlantic and Pacific oceans, as well as in the Great Lakes. Although there are some concerns about overfishing some types of salmon - for example, commercial salmon fishing is very limited in California - wild Alaska salmon come from well-managed fisheries that still have adequate stocks of fish.

Salmon are also farmed. In fact, the vast majority of the Atlantic salmon available are farmed fish. Because these fish are fed a controlled diet, the balance of the omega-3 fatty acids may not be as good as it is in wild-caught fish. Farmed salmon may contain a somewhat lower level of omega-3 fatty acids overall.

There is also a risk of higher levels of some contaminants, notably dioxins and PCBs, in the farmed fish. Salmon farming has been implicated in the introduction of harmful parasites to nearby wild salmon populations, leading to the decline and possible extinction of wild salmon in some areas.

The red color of salmon is the result of antioxidant carotenoids, including canthaxanthin and astaxanthin. Astaxanthin appears to be a particularly powerful antioxidant, with positive effects throughout the body and special benefit to the brain and nervous system. Some farmed salmon are fed astaxanthin to improve their color.

For many reasons, wild-caught Alaska salmon may be the best choice, but it can also be expensive or hard to find. A 2006 review of studies on the presence and dangers of contaminants in fish, however, found that the overall benefits of eating salmon outweighed the potential risks encountered in the farmed version. Another way to bring wild-caught salmon into your diet less expensively is to eat canned salmon, most of which is wild-caught Pacific salmon.

There are several varieties of salmon. Chinook, Coho, and Sockeye are among the more common Pacific salmon. Their flesh ranges from pink to orange to red, and some individual salmon may even be white-fleshed. Although the stronger color may indicate more carotenoids, a paler fish is not necessarily less healthy or flavorful.

Tuna

Tuna is a large and oily fish, providing high amounts of vitamin D and omega-3 fatty acids, as well as selenium, niacin, and vitamins B1 and B6. It is an excellent source of protein and is relatively low in calories. Because tuna is a large fish, some types are high in mercury. Canned "light" tuna is regarded as a low-mercury fish.

Albacore or "white" tuna is regarded as somewhat higher in mercury content, such that pregnant women and young children should eat it no more than once a week. Both types of tuna are frequently cited as offering health benefits that far outweigh the risks of the small amounts of mercury they contain.

Among types of canned tuna, light tuna packed in water is probably the best choice. If possible, choose a tuna whose ingredient list includes only tuna, water, and salt - or just tuna and water, if you are watching your sodium intake. Tuna is now also available in shelf-stable pouches. Either canned or pouch tuna provides a portable, high-protein food that is easy to keep on hand.

Tuna makes a simple snack served on crackers, and it is a classic addition to comfort foods like macaroni and cheese. A tuna melt on whole wheat bread or rolled in a whole wheat tortilla, served with lettuce and tomato, can provide a quick balanced meal.

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