Mind and Body
Mind and Body
As well as being a superb and nourishing food and rich in protein, vitamins and minerals, Salmon is a natural source of healthy Omega-3s, of which the known health benefits are many and affect the body, and mind.
Omega-3s have been linked to protection against heart disease by reducing hypertension1,2 as well as lowering cholesterol levels.3 It also smoothes blood flow through constricted arteries.4 The Omega-3s found in salmon lubricate the painful joints of arthritis sufferers,5 reduce the risk of breast cancer6 and help to prevent Crohn's disease7.
DHA (one of the long chain Omega-3 polyunsaturates) has been shown to be important in building a foetus's brain, eyes and nerves during pregnancy.8 Eating Omega-3 rich fresh salmon* regularly during pregnancy also substantially reduces the incidence of low birth weight and premature delivery.9
*Pregnant women should avoid eating pre-cooked seafood products (unless eaten hot) and uncooked seafoods.1.
Omega-3 fatty acids found in salmon are essential components of brain cell membranes, and their role in cell structure is thought to improve the powers of memory and boost learning power as well as protect the cells from diseases of ageing such as Alzheimer's and dementia.11
High concentrations of Omega-3s in the brain and nervous system also enhance mood and may help prevent depression and alleviate the symptoms of manic depression.12
1. "Effects of Dietary Fish and Weight Reduction on Ambulatory Blood Pressure in Overweight Hypertensives", Danny Q. Bao, Trevor A. Mori, Valerie Burke, Ian B. Puddey, Lawrence J. Beilin Hypertension, 1998, 32:710-717.
2. "Fish Consumption and Cardiovascular Disease in the Physician's Health Study" by Morris, M.C. et al. American Journal of Epidemiology, 1995, 33-38.
3. "Effects of Supplementation with Fish Oil Derived n-3 Fatty Acids and -linolenic Acid on Circulating Plasma Lipids and Fatty Acid Profiles in Women", Maggie Laidlaw and Bruce J Holub American Journal of Clinical Nutrition, 2003, 77 (1): 37-42.
4. "Dietary Fish Oil Augments Nitric Oxide production or Release in Patients with Type Two Diabetes Mellitus", G.E. McVeigh, Diabetologica 1993, 36:33-38.
5. "Effects of Fish Oil Supplementation on Non-steroidal Anti-inflammatory Drug Requirement in Patients with Mild Rheumatoid Arthritis and a double blind placebo controlled study", C.S. Lau et al. British Journal of Rheumatology 1993, 32: 982-989.
6. "Dietary Intervention Increases Omega-3/Omega-6 Polyunsaturated Fatty Acid (PUMA) Ratios in Breast and Gluteal Fat in Women with Breast Cancer", S. Lee, Capone, D. Bagga and J. Glaspy, Division of Hematology/Oncology, UCLA School of Medicine.
7. "Effect of an Enteric-coated Fish-oil Preparation on Relapses in Crohn's Disease", A. Beluzzi et al. New England Journal of Medicine, 1996, 334:1557-1560.
8. "Essential Fatty Assets", Elizabeth Hiser, Eating Well
9. "Role of Essential Fatty Acids in the Function of the Developing Nervous System," Ricardo Uauy, Patricio Peirano, Dennis Hoffman, et al, Lipids, 1996, 31 (Supplement).
10. "Low Consumption of Seafood in Early Pregnancy as a Risk Factor for Preterm Delivery: Prospective Cohort Study", Sjúr ur Fró i Olsen and Niels Jørgen Secher, British Medical Journal, 2002, 324:447.
11. "Food and Nutrition Guidelines for Healthy Pregnant Women - A Background Paper", Ministry of Health, 1996.
12. "Consumption of Fish and n-3 Fatty Acids and Risk of Incident Alzheimer Disease", Martha Clare Morris, Sc.D. Denis A. Evans, M.D. Julia L. Bienias, Sc.D. Christine C. Tangney, Ph.D. David A. Bennett, M.D. Robert S. Wilson, Ph.D. Neelum Aggarwal, M.D. Julie Schneider M.D. Archives of Neurology, 2003, 60:940-946.
13. Dietary Polyunsaturated Fats abd Depression: when cholesterol does not satisfy", Joseph R. Hibbeln and Norman Salem, Jr., American Journal of Clinical Nutrition, 1995, 62:1-9.
14. "Boost Your Brain Power with Omega-3s," Holly McCord, R.D. Prevention www.nutritionnews.com