Advantages Of Salmon Skin For Skin Health

Overview

Salmon is known to have several health benefits and has been used as a key ingredient for creating healthy dishes and recipes. Salmon containing large amounts of Omega 3 fatty acids and high protein levels are key facts that we tend to be familiar with. But did you know salmon skin is even more beneficial to our skin health? This article will look at some of the advantages of salmon skin for skin health. As well as some of the risks and side effects to consider before consuming salmon skin.

Skin health benefits of salmon skin

Salmon skin is considered to be one of the by-products of salmon. The market for skinless salmon products has increased significantly.¹ However, salmon skin contains nutrients and vitamins that are found in the salmon flesh but at significantly higher content levels. Many of which contribute to maintaining and protecting healthy skin.

Below are some of the key nutrients and vitamins found in salmon skin that are beneficial to have healthy skin:

Omega 3 fatty acids

Salmon is known to be an oily fish. This is because it contains significant amounts of omega-3 fatty acids. Omega-3 fatty acids are known as essential fatty acids. This means that they consist of healthy fats that are essential to the body.

We need to supplement this in our diet as the body does not produce omega-3 fatty acids.² The highest concentration of omega-3 fatty acids can be found in salmon skin compared to the actual salmon flesh. Omega 3 fatty acids can help with reducing acne, keeping the skin moisturised and also contain anti-ageing and anti-inflammatory properties.

Thus preventing the skin from breakdown of collagen and elastin. Both collagen and elastin are vital in providing the skin’s youthful ‘healthy glow’. Thus, maintaining skin that is smooth, hydrated and moisturized.³

Vitamin E

Vitamin E is also found in salmon skin and is particularly known for its fat-soluble (dissolved in fats and oils) antioxidant properties when it comes to maintaining healthy skin.^4,5 The antioxidant properties mean that Vitamin E minimises the possibility of highly unstable and reactive chemicals (commonly known as free radicals) damaging our skin cells.⁶

Thus, prevent the skin from being damaged over time, by maintaining the skin’s structure in terms of smoothness and hydration. In addition to preventing skin cells from being damaged by internal bodily factors, Vitamin E is also known to prevent sun damage to the skin and alleviate skin disorders.⁷

Collagen

Salmon also has a high protein content, especially in collagen. Preservation of the salmon skin is vital because salmon skin has high levels of collagen that enhance the skin, especially if eaten with its scales.⁸ Collagen is a protein, and it is one of the main components of skin.

It is well-known for its anti-ageing properties and its ability to retain the skin’s hydration.⁹ This means that it helps with maintaining the skin’s structure and elasticity, preventing the formation of wrinkles. It also promotes wound healing and improves the overall appearance of the skin.^10,11

Vitamin D

Salmon skin is known to also contain Vitamin D. Sunlight, diet, and Vitamin D supplements are the known sources for Vitamin D. Vitamin D is known as the “sunshine vitamin” due to being naturally sourced via sunlight.¹² However, prolonged exposure to the sun can accelerate the ageing process and can be damaging to the skin cells.

Consuming Vitamin D and/or putting on sunscreen that contains Vitamin D can help with protecting the skin from being damaged by UV light, preventing inflammation, and the formation of diseases such as skin cancer.¹³ Also, Vitamin D contributes to skin cell growth as well as anti-ageing and has wound healing properties.^13,14

Astaxanthin

Salmon consume microalgae, which is algae that is invisible to the naked eye.¹⁵ Microalgae contain high levels of astaxanthin that is beneficial to our skin health.¹⁶ Astaxanthin is known to give salmon its reddish pigment^17,18 and has antioxidant and anti-inflammatory properties.¹⁶ Another benefit of consuming astaxanthin through our diet is that it can protect skin cells against UV damage, preventing skin cancer.¹⁹

However, one should continue to use sunscreen before being exposed to the sun. Having astaxanthin in your diet in conjunction with using sunscreen, is a beneficial way to maintain healthy skin. Moreover, some sunscreen creams are incorporated with astaxanthin.^20,21 

Although there are many advantages to eating salmon skin for skin health, and our overall health in general, there are some side effects and risks that have to be taken into consideration. This is because the salmon’s quality is determined by where it is sourced, which in turn affects whether it is safe to consume.

Side effects and risks

Overall, care should be taken while purchasing salmon, depending on your health condition. This is because:

• It may contain toxins that could be cancerogenic (cause cancer cells to form in the body)²²
• It may contain mercury which is known to be harmful to the brain and nervous system. The U.S. Food and Drug Administration (FDA) website has recommendations for pregnant/breastfeeding women, infants and children on the serving amount of salmon they should consume²³
• Studies have linked farmed salmon to type 2 diabetes and obesity²⁴
• It can affect those with a fish allergy²⁵

Over time, salmon skin has been contaminated due to environmental pollution. The level of contamination depends on where the salmon is sourced, as well as what they consume.²⁶ 

Farmed-salmon vs wild-caught salmon

Farmed-salmon means that the salmon are kept in enclosed areas such as water tanks at fish farms whereas wild-caught salmon are found in their natural habitat. The diet of farmed salmon tends to involve the consumption of fish feed containing synthetic nutrients and vitamins and high in toxins which is different to the natural foods eaten by wild-caught salmon.^27,28

Thus, farmed salmon tends to be the most contaminated type of salmon. Meanwhile, the wild-caught salmon from the Atlantic is slightly less contaminated.^29,30

Lastly, those who are not sure about whether they should consume salmon skin should make sure to seek guidance from trained professionals.

FAQs

Is salmon skin safe to eat?

Yes, after being cooked properly, salmon skin is safe to be consumed.³¹ More recommendations on how to properly prepare and consume fish can be found on the FDA website.³²

What is the best way to prepare salmon skin before eating?

There are several ways to prepare salmon skin and you can also find several amazing dishes online or in cookery books! Salmon skin tends to be prepared via frying to add a crispy texture to the overall salmon.

Is it safe to eat scaled salmon skin?

The scales (or tiny rigid plates) on salmon skin are safe to eat, however, it is up to your preference whether you choose to descale your salmon skin.³³

Is it dangerous to consume salmon skin as it contains mercury?

According to the FDA, there is more mercury found in other types of fish than in salmon. More information can be found on their website.³⁴

How often should we eat salmon/salmon skin?

Since salmon is an oily fish, the NHS has been recommended to eat at least one portion (140 grams) of oily fish each week.³⁵ But also, do check their website as they have further recommendations for certain ages and groups of people.

Summary

Salmon skin is not only packed with high levels of Omega-3 fatty acids and protein but has other essential nutrients and vitamins that are beneficial for skin health. Benefits in particular for skin health include anti-ageing, anti-inflammatory and antioxidant properties.

But also, cooking salmon flesh with its skin on can aid with keeping these vital nutrients and vitamins for maintaining healthy skin. Caution should be taken when considering purchasing salmon in terms of its quality and where it is sourced.

Wild-farmed salmon is preferable as they are more likely to be of higher quality and sourced from cleaner environments in comparison to farmed salmon. Salmon skin should be properly cooked before eating. There are a variety of excellent recipes you can find online or in cookery books for inspiration on how to prepare your salmon and/or salmon skin!