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Did you know that salmon is one of top choices of fish that contain good source of omega-3 fatty acids? That’s why there are a lot of health benefits from salmon oil. Other top choices of fish that also contain omega-3 fatty acids are tuna, sardine, lake trout, mackerel, anchovies, and herring. And if you are a vegetarian or an individual who just don’t like to eat fish, fish oil supplement is not too bad idea (you may also like read more about how to choose the best fish oil supplement)!
Since fish contain omega-3 fatty acids that can be essential nutrient to promote good health for the heart, it’s recommended to eat them at least 2 servings a week, which 0.75 cup of flaked fish or 3.5 ounces of cooked fish -- according to the American Heart Association.
Moreover, there is misperception that all kind of fat is not good for the health, especially when you have a weight loss diet program. But omega-3 fatty acids in salmon are different kind of fat! It can provide a lot of health benefits, particularly to reduce the risk of heart disease. Some studies also suggest that it can be helpful for other health conditions, such as may be useful to protect against signs/symptoms of depression, cancer, dementia, arthritis, etc.
What are the essential nutrients from omega-3?
There are some essential nutrients, and the most common nutrients of omega-3 fatty acids found in salmon or fatty fish are EPA and DHA. Both provide the strongest health advantages.
Furthermore, there is also an essential nutrient what we call as ‘ALA’, but it is relatively more common to be found in plants (particularly such as spinach, walnuts, flaxseed, or vegetable oils). In the body, ALA will be converted into DHA & ALA, which then eventually also can provide a lot of health benefits for anyone.
Salmon oil benefits
The body cannot produce omega-3 fatty acids on its own. Therefore, you need to get them from your diet. And as mentioned before, with its omega-3, salmon oil can give numerous of health benefits! Below are some of these benefits!
Helpful to fight some diseases
Many experts believe that the inflammation in the joints, blood vessels, or other areas in the body can be reduced by getting adequate intake of omega-3 fatty acids in salmon. They also can help reduce the unhealthy fat levels in the bloodstream, reduce the risk of having an abnormal heart rhythm (life-threatening arrhythmias), and also useful to slow/delay the rate of plaque build-up in the body’s blood vessels.
Helpful to prevent heart attack and heart disease!
Omega -3 is one of common recommendations for an individual who have had a previous heart attack. It can reduce the risk of death from a heart attack or heart disease. Some studies found that heart attack survivors who regularly consumed fatty fish (like lake trout or salmon) had lower risk of sudden death from heart attacks than others who consumed less fatty fish.
Salmon oil and triglycerides
As well we know that having high levels of triglycerides are not good for the health of your heart. With its omega-3 fatty acids, salmon oil is also believed to help decrease the level of triglycerides (a kind of blood fat that is often associated with heart disease). Triglycerides are also known as one of cholesterol types.
Nevertheless, it is so important to consume fatty fish in moderation! Eating them too over can increase other types of cholesterol (both LDL ‘bad cholesterol’ and HDL ‘good cholesterol’). Furthermore, they also contain fat that may lead to weight gain problem if you eat them too much!
Though in general eating salmon or omega-rich fish is safe, but if you have high level of triglycerides you should ask/consult with a doctor first in order to keep safe and to get more advices about what the right steps you should do?!
Helpful to control/lower your high blood pressure!
Many studies found that omega-3 fatty acids in salmon are also essential to help reduce the level of blood pressure. Along with medications and dietary changes, eating fish or other foods high in Omega-3 can treat your high blood pressure (hypertension) problem.
Bottom line: but sometimes for some people with hypertension, smoked salmon or salty fish may be not too good -- because as well we know that salt is not too good if you have hypertension. For more detailed information about this issue, see and talk more with a doctor!
Salmon oil and lower risk of stroke!
As written before, omega-3 is also useful to curb plaque build-up in your blood vessels. Therefore, eating salmon in moderation also can give positive contribution to prevent or lower your risk of stroke, particularly for ischemic stroke (the most common type of stroke)! You may also like to read causes and symptoms of stroke!
Once again, you have to eat salmon moderately, because omega-3 at very high doses may cause or may increase your risk of having hemorrhagic stroke (another type of stroke)!
Salmon oil and lower risk of rheumatoid arthritis
Some studies also suggests that with its omega-3 fatty acids, salmon oil is linked to the lower risk of joint pain & stiffness symptoms, particularly in people with rheumatoid arthritis.
Omega-3 in salmon oil and depression & dementia
Studies suggest that omega-3 may also be useful to help the prescribed antidepressants to work more optimal in people with depression. And in fact, people from countries that have high omega-3 levels are more likely to have less cases of depression.
Furthermore, there are also some scientifically evidences show that omega-3s may also be helpful to improve mental function and lower the risk of dementia. In a study of article published on WebMD, older individuals who have high diet in omega-3s had lower risk of developing a dementia form what we call as Alzheimer’s disease.
But more studies and research are required to confirm these issues!
Omega-3 in salmon oil and lower risk of cancers
Your risk of developing certain cancers (particularly such as prostate cancer, breast cancer, and colon cancer) may be lowered if you concern to the intake of your omega-3 fatty acids.
For cancer prevention, a diet that includes fish is more recommended than taking omega-3 supplements -- according to the American Cancer Society. If you in-doubt to this issue, consult more with your doctor!
For brain boosting
Eating more not-breaded /not-fried fish (like salmon) is recommended to boost the brain power of children -- according to the American Academy of Pediatrics. But be careful to certain fish that contain high levels of mercury, such as tilefish, swordfish, king mackerel, and shark -- these fish must be avoided, especially for pregnant women and breastfeeding women!
Additionally, in order to reduce /eliminate the level of mercury in fish, before cooking fish don’t forget to remove skin & fat!
Salmon oil benefits for pet
Omega-3 fatty acids in salmon also can provide some health benefits for pet. For instances, they can be essential nutrient for pet to ease pain of arthritis, to improve the coat quality of pet, to increase the appetite of pet (especially for pets that have problem in maintaining their weight), and to reduce/improve the symptoms of allergies in pet (read also how to reduce pet allergen) -- according the Whole Dog! Another benefit is helpful to lower the risk of developing kidney disease in pet.
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Note: salmon is one of fish that contains omega-3 fatty acids. For better result, you should also diversify the food that you eat -- once again, don’t forget to eat salmon or other omega-rich fish in moderation!
In other words, consider other foods (like leafy greens and nuts) or other fish that also have omega-3 fatty acids, because the health advantages may differ significantly from one source to another. If you have a certain health condition that require adequate intake of omega-3, ask a doctor or dietitian -- and completely follow all instructions from your healthcare providers.
Reference: WebMD
