In the world of health, omega-3 fatty acids have become an increasing trend. More and more research shows that diets high in foods containing omega-3 fatty acids can decrease your risk of heart disease, lower cholesterol, enhance immune functioning, and possibly decrease mental illness. One of the best sources of this type of fatty acid is salmon oil.
Origin
Salmon oil is the result of salmon preying on smaller fish that have a diet high in microalgae, organisms known for producing omega-3 fatty acids naturally. As salmon consume greater quantities of these smaller fish, omega-3 fatty acids store in their tissue as salmon oil.
Production
Wild salmon start off as freshwater fish born in streams. They then swim to the ocean, where they spend one to four years as saltwater fish before returning to their birth place, mating and dying. In order to stabilize production, most salmon are now raised in cages and fed fish oils to increase the amount of salmon oil they produce. These fish oils, however, contain toxic chemicals like poly-chlorinated biphenyls (PCBs) which are stored in the fat of fish. Because farmed salmon are fatter than wild salmon, they contain more environmental toxins, which are known health risks to humans in high quantities. However, studies published in the World Review of Fisheries and Aquaculture suggest that the side effects are minimal and insignificant compared to the benefits of consuming salmon oil. Also, strict government regulations disallow farmers from selling salmon oil that contains more than 2 parts per million of PCBs.
Heart Benefits
Salmon oil is has one of the highest concentrations of omega-3 fatty acids, more so than herring, tuna, tilapia and catfish. These unsaturated fats can decrease certain health risks when they act as substitutes for foods high in saturated fat such as red meat, cheese and whole milk. Reductions in cholesterol levels have been shown to decrease the risk of heart disease, atherosclerosis (stiffening of the blood vessels), blood clots, strokes and heart attacks.
Mental Health Benefits
According to the British Journal of Psychiatry, salmon oil can decrease violence among inmates. As the amount of omega-3 fatty acids in their diets increased, inmates' assault rates decreased. Additionally, a study in Finland found violent criminals had lower levels of omega-3 fatty acids in their system than nonviolent criminals. Researchers theorize that salmon oil aids in pre-frontal brain growth responsible for the inhibition of unwanted behaviors. Similarly, other studies have supported evidence that salmon oil slows or reduces the likelihood of Alzheimer's disease, schizophrenia, depression and suicide.
Recommended Amounts
Consumption of salmon oil should be limited to two to four servings (83 g) a week. Pregnant women and children under 12 should have fewer servings because they are more likely to be affected by fish toxins such as mercury and PCBs.
References
- Benefits of Omega-3 in Fish
- Gesch CB, Hammond SM, Hampson SE, Eves A, Crowder MJ (2002). "Influence of supplementary vitamins, minerals and essential fatty acids on the antisocial behaviour of young adult prisoners. Randomised, placebo-controlled trial." The British Journal of Psychiatry : the Journal of Mental Science 181: 22--8
- PCBs in Farmed Fish
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