No one magical food can tame inflammation all by itself, but the nutrition magazine EatingWell says one that works overtime to get the job done is salmon.
Chronic inflammation has been linked to a long list of health issues like heart disease, diabetes and autoimmune diseases, just for starters, writers for EatingWell note in an article published earlier this year.
Salmon is a high-quality protein that includes all nine essential amino acids needed for tissue repair, immune function and muscle health, Novella Lui, a registered dietitian and nutrition and health writer, said. One 3.5-ounce serving of salmon provides 25 grams of protein.
In addition to tasting good, the omega-3 fats in salmon have been linked to fighting inflammation in the heart, brain and eyes.
Our bodies don’t produce these beneficial fats on their own, so we need to get them from food – which is why health experts recommend consuming at least two servings of fatty fish, like salmon, weekly. Mackerel, anchovies, herring and sardines also have omega-3s.
Research has also shown that two kinds of omega-3 fatty acids – EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) – help fight inflammation. DHA may lower levels of inflammatory cytokines, which are the body’s messengers that help control the immune system.
“They tell immune cells when to start fighting infections, heal injuries, or cause inflammation when needed,” according to registered dietician Marjorie Nolan Cohn, who Lui spoke with. “However, if too many cytokines are released, they can lead to excess inflammation.”
Salmon gets its signature red hue from a pigment called astaxanthin. This cousin of beta carotene is also an antioxidant that may help quash inflammation. While all salmon has some astaxanthin, sockeye salmon has the most. Pink-fleshed shrimp, lobster and trout also provide astaxanthin.
Salmon is also one of the few foods that naturally contain vitamin D, which supports calcium absorption, bone growth and repair, and may help prevent osteoporosis.
There are so many ways to prepare salmon for anything from simple snacks like tacos and salads to casseroles and gourmet dinner entrees.
Find recipes that suit your lifestyle at EatingWell (www.eatingwell.com) and the Alaska Seafood Marketing Institute (www.alaskaseafood.org).
