Recipe/How To©: Consider Salmon Oil

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Consider Salmon Oil

The benefits of Salmon

Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA.

Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet.

Although there is no recommended daily intake (RDA) of omega-3 fatty acids, many health organizations recommend that healthy adults get a minimum of 250–500 mg of combined EPA and DHA per day.

A 2012 analysis found that taking 0.45–4.5 grams of omega-3 fatty acids per day led to significant improvements in arterial function.

Salmon is an excellent source of B vitamins

Below is the B vitamin content in 3.5 ounces (100 grams) of wild salmon:

  • Vitamin B1 (thiamin): 18% of the RDA
  • Vitamin B2 (riboflavin): 29% of the RDA
  • Vitamin B3 (niacin): 50% of the RDA
  • Vitamin B5 (pantothenic acid): 19% of the
  • RDA
  • Vitamin B6: 47% of the RDA
  • Vitamin B9 (folic acid): 7% of the RDA
  • Vitamin B12: 51% of the RDA

These vitamins are involved in several important processes in your body, including turning the food you eat into energy, creating and repairing DNA and reducing the inflammation that can lead to heart disease.

Studies have shown that all of the B vitamins work together to maintain optimal functioning of your brain and nervous system.

Wild caught salmon high in potassium

This is especially true of wild salmon, which provides 18% of the RDA per 3.5 ounces, versus 11% for farmed.

Salmon contains more potassium than an equivalent amount of banana, which provides 10% of the RDA.

Natural anti-oxidants

Astaxanthin is an antioxidant found in salmon that may benefit heart, brain, nervous system and skin

Proven reduced risk of heart disease

Consuming salmon can help protect against heart disease by increasing levels of omega-3 fats, decreasing levels of omega-6 fats and lowering triglycerides.

When combined with vitamin E

Like other fish oils consuming salmon with vitamin E may help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat.

Proven inflammation fighter

Salmon can be a powerful weapon against inflammation. Inflammation may be the root cause of most chronic diseases, including heart disease, diabetes and cancer. Several studies have found that eating more salmon helps reduce markers of inflammation in people at risk for these and other diseases. In a study of middle-aged and elderly women, consuming 3 ounces (80 grams) of salmon and other fatty fish daily led to reductions in the inflammatory markers TNF-a and IL-6. In another eight-week study, 12 men with ulcerative colitis who consumed 21 ounces (600 grams) of salmon per week experienced a decrease in inflammatory markers in their blood and colon, along with self-reported improvements in symptoms. Salmon and other fatty fish can help lower inflammation, which may reduce risk factors for several diseases and improve symptoms in people with inflammatory conditions.

Protect brain health and reduce depression

A growing number of studies suggest that including salmon in your diet might improve brain function. Both fatty fish and fish oil have been found to reduce depressive symptoms, protect fetal brain health during pregnancy, decrease anxiety, slow age-related memory loss and lower the risk of dementia. In a study of people aged 65 and older, consuming fatty fish at least twice a week was linked to a 13% slower decline in age-related memory issues than those who consumed fatty fish less than once a week. In another study, people with normal brain function who consumed fatty fish on a regular basis were found to have more grey matter in their brains. Researchers noted that this could reduce their risk of memory problems later in life. Frequent salmon consumption may help reduce symptoms of anxiety and depression, protect fetal brain health in pregnancy and decrease the risk of age-related memory problems.

All fish oils have proven health benefits

  • Don’t forget most fish oils show similar benefits, including cod liver oil. Vitamin E increases benefits in some fish oils prone to rancidity.
  • Marine oil Omega 3’s show greater efficacy than Omega 3 plant based oils (flax).
  • Salmon oil and other fish oils are often high in oleic acid, the same beneficial fatty acid as found in olive oil.
  • Some popular oils that are used for inflammation treatments like coconut oil and Mct oil have been shown to be highly inflammatory in conditions like colitis, stick to topical applications only in known inflammatory gut conditions.



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