Salmon is one of the most popular fish in the world. Rich in heart-healthy omega-3 fatty acids, protein, vitamins and minerals, salmon delivers an impressive nutrition profile. But is salmon alkaline or acidic? Understanding the pH of foods can provide insight into how they impact your health
What Determines If a Food Is Alkaline or Acidic?
The pH value determines if a food is alkaline or acidic The pH scale ranges from 0 to 14, with 0-6 being acidic, 7 neutral and 8-14 alkaline After digestion, foods leave behind an ash that can be alkaline or acidic, indicating the effect of the food on the body’s pH balance.
pH is a measure of hydrogen ion concentration. The more hydrogen ions, the more acidic a food Acidic ash foods can make the body more acidic. Alkaline ash foods can help counterbalance acidity Eating too many acidic foods and not enough alkaline foods can disturb the body’s optimal pH between 7.35-7.45.
Salmon’s pH Value
So where does salmon fall on the pH scale? Fresh salmon has a pH around 6.5, making it slightly acidic. However, once metabolized, salmon leaves behind an alkaline ash.
This means salmon has an alkalizing effect on the body after digestion. The minerals in salmon, especially potassium and magnesium, contribute to its alkalizing properties.
Benefits of Salmon’s Alkaline Ash
The alkaline ash salmon provides to the body may offer some advantages:
- Helps counteract acid-forming foods in the diet like grains, meat and dairy
- Supports acid-base balance to maintain optimal pH
- Reduces risk of acidosis, a condition of excessive acidity
- May promote bone health by reducing calcium loss
- Potentially decreases risk of kidney stones
- Could help prevent muscle wasting as we age
Salmon contains several nutrients that give it an alkalizing effect:
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Potassium: Crucial for acid-base regulation. Also supports heart health and nerve function.
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Magnesium: Involved in over 300 biochemical reactions in the body. An alkaline mineral that may prevent magnesium deficiency.
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Omega-3s: Have anti-inflammatory effects and may protect against chronic disease.
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Calcium and phosphorus: Help strengthen bones and teeth. The calcium and phosphorus ratio is optimal for absorption.
Overall, the alkaline nutrients in salmon help neutralize acids and regulate pH balance.
Other Benefits of Salmon
In addition to its alkalizing effect, salmon provides other health perks:
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Excellent source of protein to support muscle growth, healthy bones, immunity and tissue repair.
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High in B vitamins like niacin, B6 and B12. These support energy levels, brain function and red blood cell production.
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Good source of selenium, a powerful antioxidant that protects cells from damage.
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Contains the antioxidant astaxanthin, which gives salmon its pink color. Astaxanthin has anti-inflammatory effects.
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Provides vitamin D, critical for immune function, bone health and mood.
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High in omega-3 fatty acids EPA and DHA, which support heart health, brain function and mental wellbeing.
Tips for Adding More Alkaline Salmon
Here are some tips to easily add more alkaline salmon to your diet:
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Choose wild-caught salmon over farmed for higher omega-3s. Look for Alaskan salmon like sockeye, coho and king.
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Eat 2-3 servings per week. A 3-4 oz serving provides enough omega-3s and protein.
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Bake, grill or pan sear instead of frying to reduce unhealthy fats.
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Use lemon, dill, garlic, ginger, mustard and other alkaline ingredients to flavor.
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Make salmon patties, salmon cakes or salmon burgers for a different take.
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Add salmon to salads, bowls and tacos for an easy protein boost.
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Whip up salmon croquettes as an appetizer or snack.
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Swap half the ground meat in recipes like meatballs and meatloaf with salmon.
The Bottom Line
While fresh salmon is mildly acidic, after digestion it has an alkalizing effect that can balance pH. Salmon is packed with alkalizing minerals like potassium and magnesium. Consuming salmon provides protein, omega-3s, vitamins and antioxidants as well.
Aim to incorporate salmon 2-3 times per week along with other alkaline foods like vegetables, fruits, nuts and plant proteins. Limit acidic foods like processed grains, excess meat and added sugars. This dietary pattern promotes pH balance, reducing risk of chronic disease. So enjoy salmon for its many benefits, including its alkaline ash!
Can Salmon Cause Acid Reflux?
It would be very unusual for salmon to cause acid reflux on its own. The cases where it may cause acid reflux is usually not because of the salmon itself but instead how it was seasoned or prepared. For example, cooking salmon in a lot of oil could be problematic for triggering acid reflux due to the higher fat content. Also using certain spices like chili or garlic are more likely to trigger acid reflux.
When cooking salmon, the best ways to cook would be grilling, baking, boiling or sauteing in a little oil. Using these cooking techniques will greatly lower the chances of acid reflux.
Salmon is easily one of the best fish choices for acid reflux. It is almost always a safe choice that might even aid or calm some acid reflux symptoms along the way. Also, while being highly nutritional and tasty too.
For more information on diet for acid reflux check our Wipeout Diet Plan. Also, for tailored advice and guidance book a Private Acid Reflux Consultation Here.
Is Salmon Good or Bad for Acid Reflux?
Salmon is usually a great choice if you have acid reflux. A choice that may even help acid reflux symptoms for certain people.
If you didn’t already know salmon is a fatty fish that is rich in omega-3 fatty acids, vitamin D and protein. Namely the omega-3’s and the vitamin D both have been shown to offer benefits to aid and help acid reflux symptoms.
For example, the omega-3 fatty acids have anti-inflammatory properties. These anti-inflammatory properties can help calm and aid any inflammation in the digestive tract, especially the esophagus – that is a common area that may be inflamed due to acid reflux. This fact has been proven in studies – that the anti-inflammatory effect helps reduce inflammation in the whole digestive tract which often helps aid and calm acid reflux problems.
In terms of acidity, salmon is acidic with a pH of around 6.3. While this does make salmon acidic on the pH scale it is not something to be concerned about if you have acid reflux. That’s because it is only slightly acidic with a comparable acidity level of some vegetables like broccoli, celery, and asparagus to name a few. The point here is that eating it can help lower any excess acidity in the stomach because it’s much more alkaline than the acidity of the stomach.
As salmon is also a good source of vitamin D this can also be beneficial for acid reflux. The reason for this is because vitamin D has been shown to help reduce symptoms of acid reflux. Vitamin D plays an important role in the function of our muscles. Therefore, when you are low in vitamin D it may lead to problems with your muscles not functioning properly.
Along the digestive tract you have a host of different muscles that play an important role for your digestion. Therefore if some of these muscles are not working properly it may cause or worsen your acid reflux symptoms. To mention a couple of the important muscles that might not work correctly – firstly you have the lower esophageal sphincter (LES). The LES is the valve just above the stomach.
When the LES doesn’t close properly or opens when it shouldn’t this often leads to acid reflux problems. Another set of muscles is the pyloric sphincter. The pyloric sphincter is at the bottom of the stomach. If the pyloric valve is too tight or too loose this can also lead to problems.
For example, if it’s too tight this can slow down digestive and sometimes can lead to a pressure imbalance in the stomach often leading to acid reflux. Our point here is that if one of more of these valves or muscles is not working correctly this often may lead to acid reflux. Therefore, when you eat foods like salmon that are a good source of vitamin D this can aid these muscles and in turn help your digestion.
Acidic vs. Alkaline Foods | Healthy Food
FAQ
Can I eat salmon on an alkaline diet?
Salmon is a particularly good “oily” type of fish to use, as it is high in protein, Vitamin D and most importantly the Omega-3 fatty acids. These are essential for good health and should be included as much as possible on the acid/alkaline diet.
Is salmon an acidic fish?
High acid-forming foods – Fish, such as salmon, shrimp, scallops, and tuna. Dairy products, including milk, cheese, and butter. Eggs. Grains.
Is salmon good for acidity?
Baked salmon with roasted fall vegetables is a wonderful fall dish and perfect for those who suffer from heartburn. Because salmon is a lean protein it has less fat than other meats, so eating it reduces the chances you will have heartburn symptoms or acid reflux. Salmon is also packed with healthy fat.
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