Omega 3 fatty acids are one of the essential types of fats needed by the human body. They have a wide range of health benefits, including improving heart health, supporting brain and eye health, reducing inflammation, and even assisting with weight loss. Although omega-3 fatty acids are found in a wide range of foods, fish like salmon is considered to be one of the best sources of these fats.
Omega 3 fatty acids are essential fats that are essential to life because the human body cannot produce them. It is important to feed our bodies with the right amount of Omega-3 because they can prevent and reduce the severity of heart disease, stroke, diabetes, rheumatoid arthritis and Alzheimer’s disease.
The health benefits of Omega-3 fatty acid in Salmon are immense. The oil is great for your heart, skin, hair and more. But it’s not just that. Omega-3 fatty acids are also known to improve focus, boost brain power and memory.
Salmon is a fish that contains some of the highest concentrations of Omega-3 fatty acids. This nutrient will help to improve overall cognition, including memory, learning ability, and focus. They do this because they are important parts of cell metabolism that are depleted over time and normal aging.
Why Are Omega-3 Fats Important?
Omega-3 fats are something the body’s cells need to function. Without enough omega-3s, your cells can’t communicate properly and make enough hormones. Some of these hormones are responsible for helping your blood clot. Omega-3 fatty acids also help control systemic inflammation.
Consequently, the medical community discovered omega-3 fatty acids help reduce blood pressure. When inflammation tapers off, your risk of having a stroke or heart attack also decreases. Reducing systemic inflammation also helps control conditions like lupus and rheumatoid arthritis.
The cousin of omega-3 fatty acids is omega-6 fats. These fats are known to contribute to systemic inflammation when consumed in excess. Those who eat a Western-style diet are also known to get too many omega-6 fatty acids. Omega-6 fatty acids are commonly found in meats, poultry, eggs, soybeans, corn, and sunflower oils.
However, omega-6 fatty acids are also things the body needs. The key is to consume a good balance of omega-3 and omega-6 fats. This can be accomplished by knowing how many fatty acids exist in foods. Restrict or limit those higher in omega-6 fats and increase consumption of foods high in omega-3s.
How Much Omega-3 Is In Salmon?
The omega-3 in salmon varies by type and serving or portion size. However, most salmon contains thousands of milligrams of omega-3 fatty acids per serving. This is why many nutritionists recommend adults eat seafood once or twice a week. The amount of omega-3s you’ll get from one serving will be enough to meet your daily requirement throughout the week.
For instance, wild salmon has around 1,774 milligrams for every six ounces of fish. Salmon raised within a farm has significantly more omega-3s per serving. You’re looking at 4,504 milligrams per six-ounce serving.
Compared to other types of fish, salmon is the clear winner when it comes to omega-3 fatty acids. Mahi mahi has 221 milligrams in 5.6 ounces, while halibut contains 740 milligrams in the same serving size. Only anchovies come close to salmon at 1,200 milligrams for every two ounces.
Farmed Atlantic salmon is the type of salmon with the most omega-3 fatty acids. Compared to wild salmon from the Pacific Ocean, the farmed Atlantic variety contains between 20% and 70% more omega-3s. Farmed Atlantic salmon also contains additional nutritional benefits, including vitamin B12 and potassium.
Potassium helps to balance water retention and blood pressure. Vitamin B12 is necessary for regulating your metabolism and is typically only found in animal food sources. However, some plant-based foods are starting to artificially incorporate vitamin B12. For example, some vegan yogurt alternatives are now made with B12.
Omega-3 fatty acids are considered to be one of the most important nutrients, as it has been noted that humans can’t synthesize them. We need to obtain these essential nutrients from food. The two main types of Omega-3s are EPA and DHA. They differ in their physical and chemical properties, as well as where they are found in the body and their functions.
EPA and DHA are found in different foods: EPA is mostly found in animal sources such as fish, whereas DHA is most abundant in vegetarian sources like algae. It is also worth mentioning that the body absorbs these fatty farily rapidly, so a constant replenishment is necessary.
Is Eating Salmon Safe?
Some people have concerns about eating salmon due to the potential presence of mercury. There are some types of fish, such as tuna, that contain higher levels of mercury. In fact, mercury levels are so high that pregnant women and females trying to conceive are strongly advised to stay away.
That said, salmon is safer to eat for these groups and does not contain potentially dangerous levels of mercury. This doesn’t stop some people from taking precautions. To get the omega-3 in salmon, they take supplements or consume plant-based sources instead.
Vegetarians and vegans also take these measures. Many of them sprinkle flaxseed on other foods like yogurt or yogurt alternatives. There are also flaxseed supplements on the market, and some leafy vegetables contain omega-3s. A salad with nuts or flaxseed can help meet the daily intake requirements.
While eating a salmon patty once a week shouldn’t be unsafe, it’s best to consider your individual preferences and circumstances. If you’re opposed to eating fish, animals, or animal by-products, you should seek out other sources of omega-3s. For those who are comfortable eating fish and animal products, consult with your doctor.
Omega-3 in Canned or Packaged Salmon?
You’ve probably noticed there’s plenty of canned or packaged salmon on the shelves at your favorite grocery store. Some people find it more convenient and practical to buy salmon this way. It has a longer shelf life and can be easier to prepare.
While some of the packagings will reveal the salmon is wild, some of it may come from multiple sources. The amount of omega-3 in canned or packaged salmon is usually lower. It’s around 920 milligrams per serving. The salmon is also more processed and may be sitting in water or oil.
For this reason, it can be beneficial to examine the ingredients and the nutrition labels. Some individuals prefer packaged salmon that’s already been drained. However, they accept that there are going to be more preservatives to keep the meat fresh and safe. Others prefer canned salmon that’s in water to help keep omega-6 fatty acids and calories down.
Final Thoughts on Omega-3 in Salmon
The omega-3 in salmon is some of the highest concentrations you’ll find in fish and food sources in general. Omega-3 fatty acids are something your body needs to function and maintain healthy cell function. These acids also help prevent the development of heart disease and control inflammation within your body.
While there are enough omega-3s in one serving of salmon to cover your daily intake requirements for a week, check with your doctor. Individuals may not want to consume a lot of fish for health or preference reasons. But if you’re looking for the type of salmon with the most omega-3 fatty acids, choose farmed Atlantic.