Welcome to another exciting episode of Nature's Pharmacy! 

Today, we're diving deep into the world of salmon, an extraordinary fish celebrated for its remarkable health benefits and nutritional powerhouse.

High in long-chain omega-3 fatty acids, wild salmon is considered one of the world's healthiest and most popular fish. With its unique anadromous lifestyle, wild salmon migrate between freshwater and the open ocean throughout their lifetimes. Born in streams and rivers, they journey to the open sea, only to return to freshwater to mate and breed. This natural journey is a testament to their health and vitality.

Wild salmon is fished extensively for food, both recreationally and commercially. Unfortunately, wild-caught Atlantic salmon has nearly been fished to extinction, leading to a commercial market now dominated by farm-raised salmon. Seafood Watch recommends avoiding Atlantic salmon farmed in Canada, Chile, Norway, or Scotland unless it's from a sustainable source. To ensure you get the best quality, opt for wild-caught salmon from the less polluted Alaskan byways, where the fish have the lowest chemical residues.

The health benefits of wild-caught salmon are numerous, largely thanks to a unique carotenoid antioxidant called Astaxanthin. This phytonutrient, naturally produced by certain algae, gives salmon its pinkish-red color and incredible strength and endurance to swim upstream against strong currents. These algae provide salmon with the raw materials to produce long-chain fatty acids EPA and DHA, which are essential for our health.

It's crucial to understand that farmed salmon has twice the fat content of wild salmon. In contrast, wild salmon is leaner and richer in nutrients, making it a healthier choice for your diet. Farm-raised salmon are often fed genetically modified grains and dead animal parts, resulting in greyish-white flesh. These fish are deficient in omega-3 fatty acids and Astaxanthin. To mimic the appearance of wild-caught salmon, farm-raised salmon are injected with synthetic Astaxanthin. This chemical-based coloring, along with toxic feed and antibiotics, makes farm-raised salmon a less healthy option.

Salmon is an excellent source of omega-3 fatty acids, selenium, vitamin B-12, other B vitamins, protein, choline, magnesium, zinc, and folate. The health benefits of salmon are extensive and include:

• Protecting against heart disease, stroke, blood clots, high blood pressure, and high cholesterol
• Keeping the brain healthy and aiding concentration, especially for children. It helps with conditions such as depression and Alzheimer's, thanks to choline and omega-3s.
• Improving insulin resistance by stabilizing blood sugar with its essential amino acids.
• Promoting smooth and vibrant skin by neutralizing free radicals that contribute to cell aging, benefiting not just the skin but every cell in the body.
• Preventing dry eyes
• Minimizing joint pain by reducing inflammation
• Supporting thyroid health and protecting against cancer due to its selenium content
• Positively affecting gene expression being rich in omega-3s

When it comes to cooking salmon, the method matters. To ensure you get the most omega-3 from your salmon, it's best to cook it lightly. Methods like broiling, poaching, or baking are ideal, as they preserve the omega-3 content. Avoid frying, if possible, as it can destroy the beneficial fats. Remember, frozen salmon retains nutrients, while canned salmon loses some. When dining out, always ask for sustainable seafood options.

That wraps up today's episode of Nature's Pharmacy. Thank you for joining me, Dr. Joan today. I hope you found this deep dive into salmon enlightening and inspiring. Stay tuned for more captivating episodes as we explore the healing powers of nature's bounty.