Salmon: Abundant in omega-3 fatty acids.

Summary

Salmon is a nutritious and delicious source of essential fatty acids, vitamins, minerals, and proteins. The omega-3 fatty acids found in salmon have a range of important health benefits, with the most abundant types found in fish being EPA and DHA. The American Heart Association recommends eating fatty fish like salmon two times per week and obtaining 500mg of EPA and DHA combined per day. Omega-3 supplements can also be helpful in reaching daily recommendations of omega-3 fatty acids.

 

Salmon: Abundant in Omega-3 Fatty Acids

Salmon is an incredibly popular and nutrient-rich fish that contains a wide range of vitamins, minerals, and essential fatty acids. One of the most beneficial nutrients found in salmon is omega-3 fatty acids, which provide many essential health benefits. Omega-3 fatty acids are incredibly important for overall health and can be used to treat various medical conditions.

Nutrients in Salmon

Salmon is a nutrient-dense source of fish, providing an array of essential nutrients and vitamins that support healthy functioning. It’s an excellent source of several B-vitamins, including B12, as well as the minerals selenium and magnesium. Salmon is also a surprisingly consistent source of protein, providing more than 20g per 4oz (113g) serving. While the exact nutrient amount varies depending on the type of salmon, wild salmon generally provides higher amounts of nutrients like selenium.

Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids are a polyunsaturated fat and one of the two most famous sources of essential fatty acids. These essential fatty acids help to protect and improve the health of your cells, tissues, and organs.

Omega-3 fatty acids have been linked to numerous benefits when consumed in proper amounts, with studies showing they can help to reduce the risk of heart disease, depression, and other chronic inflammatory conditions. Omega-3 fatty acids can also be helpful in lowering blood pressure and cholesterol levels, as well as managing symptoms of diabetes and arthritis.

Where Do Omega-3 Fatty Acids Come From?

Fatty fish like salmon are one of the best sources of omega-3 fatty acids. Most types of wild-caught salmon are high in polyunsaturated fats, including omega-3 fatty acids. The most common omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two types of omega-3 fatty acids are essential for maintaining healthy functioning and can be obtained through fatty fish like salmon.

Salmon also contains other types of omega-3 fatty acids like alpha-linolenic acid (ALA), which is found in some plant-based sources. As ALA is not synthesized by the body, it is considered essential and must be consumed in the diet.

Getting Enough Omega-3 Fatty Acids

The American Heart Association (AHA) recommends eating at least two servings of fish, such as salmon, per week. They suggest that people should aim for 500mg per day of EPA and DHA combined. Eating canned varieties of salmon, such as pink or white, is an easy and tasty way to get enough omega-3 fatty acids.

Other fish sources of omega-3 fatty acids include mackerel, tuna, herring, trout, and sardines. Plant-based sources of ALA include chia seeds, hemp seeds, flaxseeds, walnuts, and soybeans.

Taking Omega-3 Supplements

Omega-3 supplements are also available and can be helpful in reaching daily recommendations of omega-3 fatty acids. Supplements should include both EPA and DHA, and be free of contaminants like mercury. Talk to your doctor to determine which supplements are safe for you to take.