Here's What Happens to Your Body if You Eat Salmon Every Day

Kelli Acciardo
·5 min read

Salmon's superfood powers are undeniable. For starters, the oily, flaky fish is loaded with omega-3 fatty acids, which are important for a healthy heart and brain, proper vision and keeping your body functioning at its best.

It's also packed with potassium and can help lower cholesterol levels, while its peers (shellfish in particular) can be known to raise them.

If you're familiar with the Mediterranean diet, which focuses on eating plant-based foods and healthy fats, you already know that salmon fits right into this better-for-you lifestyle—not to mention it's delicious, can be prepared in myriad ways and is easy to find at your local fish market or grocery store.

But what happens if you eat salmon every day? We spoke to registered dietitians to find out the answer to that very question and more, including the best types of salmon to buy.

Health Benefits of Salmon

Aside from being rich in anti-inflammatory omega-3 fats, salmon is chock full of vitamins A, D and B12, according to registered dietitian Lauren Kelly, MS, RD, CDN. "Most Americans aren't getting enough of either vitamin D or omega-3 fats and it has both," she explains. "Plus it's a great source of protein, which is important for helping us feel satiated after a meal and for keeping blood sugar stable."

Kelly also notes that salmon's B12 levels are essential for energy production, while the mineral selenium keeps your bones healthy.

Related: 65 Best Salmon Recipes for Easy Dinners

What Happens if You Eat Salmon Every Day?

With all of its brain and body-boosting benefits, one would assume eating salmon daily would be safe, but just like everything else, it is possible to overdo it. "Eating salmon every day can have both positive and potentially negative effects on your health," explains Jordan Hill, MCD, RD, CSSD, lead registered dietitian at Top Nutrition Coaching. "While salmon is a nutritious food rich in omega-3 fatty acids, high-quality protein and various vitamins and minerals, consuming it excessively may lead to potential issues, including excessive calorie intake, mercury exposure and nutrient imbalances," she warns.

Considering mercury is a toxic heavy metal, you don't want to expose yourself to too much of it, yet Hill admits salmon can contain trace amounts. "The type of mercury most commonly found in seafood is called 'methyl mercury' and if consumed in excess, it can lead to impaired cognitive function, muscle weakness, coordination challenges, vision and hearing problems, and in severe cases, paralysis or death," she shares.

So, just how much salmon can you eat in a day or week? While there's no strict daily limit per se, two to three servings of fish per week is generally recommended by the FDA, according to Hill. On the flip side, if you're eating salmon every day, she says that you could also be at risk for a lack of nutrient variety. Eating other types of proteins and healthy fats as well as grains, fruits, vegetables and dairy products is her advice for maintaining a good balance.

What's the Best Type of Salmon To Buy?

"Wild-caught salmon is generally thought to be a healthier choice due to its lower levels of contaminants and higher omega-3 content," says Hill. It also tends to be leaner and has less fat compared to farmed-raised salmon.

Kelly agrees that wild is the preferred way to go nutritionally, but it can be very expensive. Her suggestion to cut costs, but still get your salmon intake? Canned wild salmon for salmon salad at a lower price point.

The Healthiest Ways To Eat Salmon

For the days you do choose to go the salmon route, keep in mind how you'll be cooking it. The healthier ways to eat salmon include grilling, baking, steaming, poaching and air frying, but your meal is bound to be less healthy when you start breading, frying or cooking salmon in heavy sauces, butter or oils. Try one of these 60 healthy salmon recipes like salmon and broccoli skewers or grilled salmon with maple ginger glaze.

If you're going to use oil to prepare your salmon, Kelly suggests baking over frying and cooking with better-for-you oils like extra virgin olive oil or avocado oil instead of inflammatory vegetable oils like soybean, corn or sunflower oil.

Related: So, How Nutritious Is Salmon Really?

Is Salmon Good for Weight Loss?

If you're trying to lose weight, salmon can be a healthier option to order at a restaurant than red meat and shellfish, which are higher in cholesterol. Its protein content and healthy fats can help keep you feeling full and satisfied longer, shares Hill. However, portion control is essential as salmon is calorie-dense. "It should be part of a balanced diet with a calorie deficit for weight loss," she adds.

Who Can't Eat Salmon Every Day?

Anyone with fish allergies or who is following a vegan diet should refrain from eating salmon, according to Hill. "Pregnant women should also avoid eating raw salmon, commonly found in sushi or poke bowls."

Next up: 15 Best Workouts for Weight Loss, According to Trainers

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