Salmon and fish oil supplements provide omega-3 fatty acids, which are essential fats, meaning that you need to get from your diet because your body can't make them. They're necessary for normal brain development, cell-signalling and brain function. Omega-3 fatty acids may decrease elevated triglycerides, reduce blood clotting, improve arthritis, boost immunity and lower elevated blood pressure.
Salmon Nutrition
The Mayo Clinic suggests you eat 1 to 2 servings of fatty fish, such as salmon, every week. Three ounces of salmon provides you with omega-3 fatty acids and gives you 21.59 g protein, 0.42 mg iron, 31 g magnesium, 347 mg potassium, 31 mcg selenium, 8.24 mg niacin, 1.16 mg pantothenic acid, 4.82 mcg vitamin B12, 447 IU vitamin D and 144 calories.
Fish Oil Supplements
Fish oil supplements generally come from salmon, mackerel, herring, tuna, halibut, or cod liver. According to the U.S. National Library of Medicine on its MedlinePlus website, fish oil supplements are taken for cardiovascular health, eye problems, diabetes, asthma, menstrual pain, rheumatoid arthritis, kidney problems, weak bones, emotional issues, weight loss, asthma, Type 2 diabetes and ADHD. Fish oil supplements may interact with some medications and the FDA does not regulate supplements for effectiveness, so speak with your doctor before taking fish oil supplements.
Mercury Risk
The benefits of eating salmon usually outweigh the risks of getting too much mercury, even for pregnant women and children. As of 2004, the U.S. Environmental Protection Agency advises pregnant women and children that it's safe to eat up to 12 oz salmon and other low mercury fish per week. Mercury contamination is more likely to occur when you eat shark, tilefish, swordfish or king mackerel.
Plants and Omega-3 Fatty Acids
Salmon and fish oil contain two forms of omega-3 fatty acids: eicosapentaenoic acid and docosohexaenoic acid. Plant sources contain a slightly different form called alpha-linolenic acid. The Mayo Clinic says the evidence for heart health and plant omega-3 fatty acids is not as strong as for heart health and fish. Plant sources include flaxseed, walnuts, canola oil, pumpkin seeds and soybeans.
References
- The Mayo Clinic: Omega-3 in Fish: How Eating Fish Helps Your Heart
- MedlinePlus: Fish Oil
- United States Environmental Protection Agency: What You Need to Know about Mercury in Fish and Shellfish
- University of Maryland Medical Center: Omega-3 Fatty Acids
- United States Department of Agriculture: National Nutrient Database for Standard Reference
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