Why is Salmon A Superfood? Print E-mail

Salmon is considered to be one of nature's Superfoods as it is a rich source of Omega 3s (EPA & DHA). Just two serves per week provides the recommended intake of Omega 3 which research has shown is beneficial for heart health and a range of diseases & conditions.


For more information on Salmon the Superfood Click Here.


Atlantic Salmon, grown in the crystal clear waters of Tasmania, is a highly nutritious food containing protein, essential fatty acids, anti-oxidants (vitamins D, E, B-carotene, minerals zinc, iron, copper, manganese and selenium) vitamin A, a range of B vitamins, as well as calcium, phosphorus, potassium and sodium – all of which are vital ingredients for a healthy balanced diet.


Atlantic Salmon is a rich and naturally occurring source of Omega-3 which has been scientifically shown to help in preventing coronary heart disease, high blood pressure, rheumatoid arthritis and depression. (source)


There different kinds of omega-3 – those from plant sources (known as ALA) and those from marine sources (called EPA & DHA). While both kinds of omega-3 are important for good health, the marine omega-3s are more potent (source) and provide wide ranging health benefits throughout our bodies and brains.


Guidelines published by the National Health & Medical Research Council (NHMRC) in 2006, recommend that men have 610 mg and women have 430 mg of the marine omega-3s EPA & DHA daily to prevent chronic disease risk. To meet these recommendations, we need to consume a variety of omega-3 rich foods. Oily fish is the best source of omega-3 fatty acids and Atlantic Salmon is one of the richest sources amongst fresh oily fish.


Omega-3s are called ‘essential’ fatty acids because they’re critical to good health, but cannot be produced naturally by the human body. They need to be obtained from food.



Omega-3s are essential for brain development and function (source). The human brain is 60% structural fat, and in order to function properly, needs the right kind of fat (Omega-3s to make sure that signals are passed quickly and easily between the membranes of our brain cells.

CSIRO research shows that seafood in particular Atlantic salmon has between 10 and 100 times higher levels of Omega 3 than beef, chicken or lamb.

omega3_chart

To fully benefit from an increased intake of Omega 3 it is also recommended that Australians:

  • Cut down on fried foods and use olive oil for cooking & in salads.
  • Use spreads such as margarine sparingly.
  • Limit intake of processed foods.
  • Reduce consumption of oils such as safflower, sunflower, sesame, peanut & most other vegetable oils.
  • Reduce consumption of fatty meats.

Omega 3s, vitamin D and Multiple sclerosis

Multiple sclerosis (MS) is a chronic, often disabling disease that randomly attacks the central nervous system (brain and spinal cord). The progress, severity and specific symptoms of the disease cannot be predicted; symptoms may range from tingling and numbness to paralysis and blindness. MS is a devastating disease because people live with its unpredictable physical and emotional effects for the rest of their lives.

Oily fish (particularly salmon) is recommended as a naturally good source of Omega-3s and vitamin D to MS sufferers as Omega-3 has a powerful, anti-inflammatory effect, and vitamin D is recommended for musculoskeletal health and immunity, and also for mental health (source).

Anti-oxidants (vitamins D, E, B-carotene, minerals zinc, iron, copper, manganese and selenium) are excellent for boosting immunity, B vitamins for vascular and neurological health and calcium for bone and muscle health.


Omega 3s and cancer

Research into the benefits of Omega-3s for cancer is still in its early stages but so far the results look promising, according to the Dieticians Association of Australia’s Victoria Branch Oncology Interest Group. There is good evidence to suggest that Omega-3s can enhance our immune function and help slow tumour growth. Omega-3s can also help to stop or slow the rapid weight loss and poor appetite experienced by some people with cancer. EPA is the Omega-3 fat shown to have the most benefit, one of the best sources of which are oily fish, including salmon.


Omega 3s and heart disease

The National Heart Foundation of Australia has found that there is good evidence to suggest that fish intake reduced the risk of coronary death. The Foundation recommends that adults eat at least two oily fish meals per week to get essential Omega-3s.


Omega 3s and depression

If you eat little or no seafood, you may be putting yourself at risk of depression or other mood disorders, according to a number of studies in the US and Sydney’s Black Dog Institute. Researchers found a plausible link between low rates of seafood consumption and high rates of both depression and bi-polar disorder showing a strong relationship between the low consumption of Omega-3s and depression. More recently, it has been proved that Omega-3s can assist in the management of depression in those who have already been diagnosed.


Omega 3s and pregnancy

Omega-3s also helps to ensure a healthy growth and development in unborn and nursed newly born babies & toddlers who are consuming Omega 3 in their diet – in particular for optimum brain and vision development. Food Standards Australia and New Zealand recommend that pregnant and breast feeding mums, or women planning to fall pregnant, eat at least 2-3 serves of fish per week with very low mercury levels – which includes salmon.

 

Omega 3 Woman

Click here to see the various health benefits Omega 3 can have for you.