Salmon and Omega 3; the facts

The health benefits of salmon are well documented. It is dubbed as one of only 14 known ‘superfoods’ and the inclusion of salmon in human diet is now even more critical if the current population is to avoid becoming the first generation to have a lower life expectancy than its predecessor.

While progress has been made globally to reduce infectious diseases, unfortunately cardiovascular, nervous and autoimmune system diseases are on the increase. And other diet-related problems such as obesity, depression and mental illnesses now rank as an even bigger problem for European populations.

Salmon is recognised as a superfood because of its nutrient profile and health-protecting qualities, making it a great way to fuel your body. The superfood status is a result of salmon containing large amounts of Omega-3 fatty acids and being low in saturated fat and calories yet high in protein.

In addition to cardiovascular benefits, a diet rich in Omega-3 has also been found to assist with easing joint or arthritis pain by decreasing inflammation as well as brain development and function. The human brain is 60 per cent 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 the brain cells. Omega-3 cannot be produced naturally by the body and must be obtained from food consumption.

Compared to other types of seafood containing beneficial Omega-3s, salmon is well above the average recommended intake (2,170mg per 100g compared with oysters at 150mg per 100g). The recommended weekly intake of Omega-3 is 4270mg, so just two portions of salmon (or 40 beef steaks) provides all the human body needs.

Salmon is also rich in high-quality protein (another essential nutrient to help the body heal after injury, protect bone health and maintain muscle mass), an excellent source of several vitamins (D, B6, B12 needed for energy production, controlling inflammation and protecting heart health) and a good source of Potassium.

So, all in all, a meal (or three) of Huon Salmon will provide a good foundation for a healthy life.


Source: CSIRO Marine Research – Omega Oils in Australian Seafood and NHMRC Recommended Dietary Intakes