Omega-3 fatty acids, essential polyunsaturated fats the body cannot produce, play an important role in cognition, memory and behavioral function. Diets rich in omega-3 fatty acids may help reduce the risk of chronic diseases. Both farmed and wild salmon provide excellent sources of omega-3 fatty acids.
Omega-3 Content in Salmon
Farmed Atlantic salmon may contain slightly more omega-3 fatty acids than wild Atlantic salmon, according to the University of Connecticut's International Omega-3 Learning and Education Consortium for Health and Medicine. A 3 oz serving of baked wild Atlantic salmon contains 1,564 mg of omega-3 acids, including 349 mg of EPA and 1,215 mg of DHA, and a 3 oz serving of baked farmed Atlantic salmon contains 1,825 mg of omega-3 acids, including 587 mg of EPA and 1,238 mg of DHA. The amount of omega-3 fatty acids in salmon varies, however. Omega-3 fat content in both farm-raised and wild salmon depends on what the fish eat, notes the Harvard Medical School Family Health Guide.
PCB Risk
Polychlorinated biphenyls, or PCBs, can accumulate in the fat stores of salmon, especially farm-raised salmon, according to the Harvard Medical School Family Health Guide. The synthetic chemicals known as PCBs may increase your risk of cancer, and a high exposure to PCBs during pregnancy may increase the risk of neurological problems and developmental delays in babies, notes the Harvard Family Health Guide. Older adults may decide that the positive impact of omega-3 fatty acids on heart disease risk outweighs the increased risk of cancer caused by PCBs. However, pregnant women and individuals with a family history of cancer may want to limit their intake of farm-raised fish. Choosing varied sources of omega-3 fatty acids can help you limit your exposure to unhealthy PCBs.
Other Omega-3 Rich Fish
Other fish rich in omega-3 fatty acids include sardines, with 835 mg per 3 oz serving, white tuna packed in water, with 733 mg per 3 oz serving, and light tuna packed in water, with 250 mg per serving. Other fatty fish such as mackerel, halibut and herring provide good sources of omega-3 fatty acids, according to the University of Maryland Medical Center.
Significance
Omega-3 fatty acids found in salmon, including eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, have a variety of health benefits. These essential fatty acids help reduce inflammation and lower cholesterol, blood pressure and triglycerides, reducing the risk for heart attack, stroke and abnormal heart rhythms, according to the University of Maryland Medical Center. Omega-3 fatty acids found in fish oil may also help to slow the buildup of plaque in the arteries, helping to prevent and treat atherosclerosis, or the hardening of the arteries.
References
- Harvard Medical School Family Health Guide; Getting Your Omega-3s vs. Avoiding Those PCBs; April 2004
- University of Connecticut International Omega-3 Learning and Education Consortium for Health and Medicine: Omega-3 Fatty Acid Content of Food Products (Natural and Enriched)
- University of Maryland Medical Center: Omega-3 Fatty Acids
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