*I woke up at eight in the morning As soon as I got out So the weather outside was very cold
"It’s Really The Perfect Fish" – New York Times Article Praises Health Benefits Of Salmon
*The New York Times has confirmed all species of salmon contain valuable health benefits and that it is unnecessary for consumers to agonize over species selection when purchasing the fish, despite varied perceptions regarding the nutritional differences between wild-caught and farmed salmon.
The article, published in the newspaper’s 8 January edition, quoted researchers expounding on the health benefits that all species of salmon contain, highlighting that all types of salmon have lower environmental footprints compared to most other animal-based sources of protein.
“The focus is usually on omega-3s, but it’s the whole package that makes salmon so healthy,” University of Stirling Institute of Aquaculture Lecturer Matthew Sprague said.
Specifically, salmon contains more DHA and EPA omega-3s than nearly any other food – aside from fatty fish like herring and sardines, according to the article. Additional studies have linked omega-3 consumption from seafood to reduced risk of stroke, heart disease, and arterial stiffness that stems from high blood pressue.*
*“Fish is one of the few animal foods consistently linked to health benefits, and salmon is at the top of my list when I recommend fish to people,” Dariush Mozaffarian, a cardiologist and the director of Tufts University's Food is Medicine Institute, said. “Assuming you like the flavor … it’s really the perfect fish."
Studies, including work done by Dalhousie University Research Chair and Associate Professor Stefanie Colombo, has found that there is not a major difference between wild-caught and farmed salmon in regard to the fish's health benefits, yet many consumers deliberate carefully when choosing their fish. Colombo's research has found the two most commonly sold species of salmon – wild sockeye and wild king salmon – were, on average, the most nutrient-dense, but Atlantic salmon has only slightly lower omega-3 levels, proteins, and healthy nutrients.
“All the salmon we looked at was very nutritious,” Colombo said.
As for consumers concerned about the ecological impact of their food choices, Colombo recommended seeking fish with eco-label certifications from the Marine Stewardship Council (MSC) or Best Aquaculture Practices (BAP).
“If the salmon is certified, that should give you more confidence it has been sustainably and ethically sourced,” Colombo said.*
Your Guide To The Best Fish Oil Supplements
*A number of potential health benefits are associated with taking fish oil supplements, according to research, including the following:
May Lower Triglyceride Levels
Fish oil supplementation may help lower triglyceride levels (a type of fat found in your blood), says Keri Gans, a registered dietitian nutritionist, nutrition consultant and author of The Small Change Diet. High triglyceride levels can raise the risk of heart disease and stroke, as well as signal obesity or metabolic syndrome. However, Gans notes there is little scientific evidence supporting the health benefits of fish oil supplements at lower doses, as studies regularly use “higher doses of fish oil than the average person uses unless it’s prescribed by their doctor,” she says.
May Help Improve Depression Symptoms
Preliminary research suggests omega-3s may play a role in the reduction of symptoms for depression, says Gans, citing 2017 research in Critical Reviews in Food Science and Nutrition . The review of studies analyzed a number of epidemiological, laboratory and randomized placebo-controlled trials and found evidence that a deficiency of dietary omega-3s may contribute to development of mood disorders, including depression, and that supplementation with them could be an effective treatment method. However, more research is warranted.
May Help Prevent Coronary Heart Disease (CHD)
A 2020 review reveals omega-3 fatty acids may slightly reduce CHD risk, says Gans . The research included data from 162,796 participants and concluded that increasing long-chain omega-3 polyunsaturated fatty acids (LCn3) intake “slightly” reduced the risk of coronary heart disease mortality and events and reduced serum triglycerides.
May Help Decrease Arthritic Pain
Omega 3s may also help with inflammation. “They have been shown to have anti-inflammatory benefits and therefore may help in reducing arthritic pain,” says Gans. She cites a 2006 trial in Surgical Neurology involving 250 patients with neck or back pain who took 1,200 to 2,400 milligrams a day of omega-3 EFAs found in fish oil supplements, with over half discontinuing other pain treatment . Of the patients in the trial, 60% reported an improvement in both overall pain and joint pain.
Can Boost Brain Health
Omega 3s can also provide benefits for your brain. One 2018 study involving data taken from 23,688 people found that compared to older adults who consumed fish only once a week, those consuming four or more servings a week experienced less memory loss, which they likened to a brain that was four years younger .
EPA and DHA are also often found in prenatal vitamins, as they can help with fetal brain development. A study in Reviews in Obstetrics and Gynecology points out that it’s difficult for pregnant people to absorb enough fish oil from their diet (as seafood consumption should be limited), and recommends fish oil or algae-based DHA supplementation .
May Benefit Eye Health
Omega-3 consumption has also been linked to ocular health. One major study involving over 32,400 women found that compared to those who ate little to no seafood, those with diets higher in omega-3s had a lower risk of dry eye .*