Medicine Woman’s Larder – Salmon – A plate of Omega 3

Medicine Womans larder

Much of the salmon available today comes from fisheries and conditions and feed of these farmed fish have improved through regulation in recent years. However, I am not convinced by the publicity and prefer to eat fish that has been caught in the ocean and to me there is definitely a difference in the taste of this salmon. You can buy ocean caught fish frozen or fresh, but be prepared as Salmon prices have been higher in the last couple of years due to longer winters and shorter fishing seasons in the north.

There is always some concern about the levels of mercury in fish and studies indicate that ocean caught salmon from the northern seas and rivers have levels that are considered to be low and safe for more regular consumption.

Salmon has been on my ‘must eat’ list for a long time and in this day and age, when obesity and heart disease are becoming the top causes of premature death, then including it in your diet regularly is very important.

There are a number of health issues apart from heart function that eating salmon benefits including weight loss, bone health, a healthy immune system and brain health. The nutrients in this important source of protein are also helpful in preventing cancer and diabetes.


I will begin with Omega 3, which is abundant in fatty fish such as Salmon. Omega-3 (Linolenic Acid) is the principal Omega-3 fatty acid and is used in the formation of cell walls, improving circulation and oxygen. It is important that your overall cholesterol is kept to a normal level but it is equally important to ensure that the balance between the LDL (lousy cholesterol) and the HDL (healthy cholesterol) is maintained with a lower LDL to HDL ratio. Omega 3 appears to maintain that correct balance. LDL (low density lipoprotein) has smaller particles than the higher density lipoprotein and when oxidised becomes dangerous. Because it is smaller it is able to clump and attach to the walls of the arteries and cause a dangerous narrowing. Pieces can also break off and travel in the bloodstream to major organs like the brain and the heart. An added bonus in eating salmon muscle is that it contains peptides that may also lower blood pressure.

One trial in New Zealand measured adults with a high cholesterol level over a 4-week period. They consumed 3g of salmon oil per day and after the 4 weeks they showed an increase of HDL and a decrease in LDL levels. Lowering both cholesterol and blood pressure levels certainly contributes to a healthy heart.

Omega 3 is linked to brain health in a number of ways. The brain contains a large amount of fat especially Omega 3 fatty acids in particular DHA (docosahexaenoic acid). In studies DHA levels determined levels of brain activity and cognitive function and is thought to be essential for the growth and functional development of the brain in babies. This ability is not limited to young humans as it is vital that this brain activity and function is maintained into old age. Including Omega 3 fatty acids in our diet therefore may well decrease our risk of developing degenerative brain diseases such as Alzheimer’s.

Carrying additional weight can certainly contribute to strain on the heart muscle and the salmon has a rather unusual property that whilst yet unproven may help in weight loss.

There is a protein that is released when we begin to eat called amylin. This protein travels to the brain where it is measured and the brain then decides when we have eaten sufficient food and should stop eating. Unfortunately we have got very adept at overriding this message from the brain and consequently we tend to eat more than we actually need leading to weight gain.

The salmon produces a hormone called calcitonin, which has the same effect on animals as amylin does in humans. There is no conclusive proof but it is felt that this hormone when eaten might result in us consuming less food.

The other possible weight loss property of salmon is Chondroiton sulphate. Chondroiton is often used in conjunction with Glucosamine as a joint repair preparation but in this case the Chondroiton which is found in the nose of the salmon appears to have fat blocking capabilities. It appears to work in two ways by reducing the amount of fat absorbed into the intestines and then preventing any fat that has been absorbed from being stored in the cells. This will require a great deal more research but could be an interesting property in the fight against obesity.

As we get older the risk of bone fractures increases with many women particularly suffering from hip joint disease after menopause. Omega 3 may be instrumental in decreasing bone loss and therefore osteoporosis.

Our immune system is working ceaselessly against the constant onslaught of bacteria and viruses and on the whole if we have a healthy diet containing plenty of antioxidant rich foods our defence system keeps us safe. However, from time to time something slips through and then we need to know that all the complex mechanisms of the immune system are functioning perfectly.

Salmon is high in selenium,which is avery important trace mineral that activates an antioxidant enzyme called glutathione peroxidase, which may help protect the body from cancer. It is vital for immune system function and may help prevent prostate cancerin particular.

Overall, the salmon contains many nutrients in the flesh and also in parts of the fish such as bone that is often included in canned fish. It is an excellent source of calcium, magnesium, iron, iodine, manganese, copper, phosphorus and zinc, some of which are of particular benefit for the cardiovascular system and the heart.

Apart from its role in the formation of teeth and bones, calcium is also required for blood clotting, transmission of signals in nerve cells and muscle contractions. There is some indication that higher calcium intake protects against cardiovascular disease particularly in women.

The main function of iron is in haemoglobin, which is the oxygen-carrying component of blood. When someone is iron deficient, they suffer extreme fatigue because they are being starved of oxygen and the major organs of the body such as the heart become deprived of this life essential element.

Salmon is very versatile and provided it is from a healthy source and not from poorly maintained fish farms it can be eaten two to three times a week served hot or cold with plenty of fresh vegetables and salads. It is particularly delicious served chilled with a spinach salad and new potatoes.

You can also eat canned ocean caught salmon and this is particular good if you eat the soften bones that tend to come with it – if you find this unappealing simply mash the salmon and bone together with a fork and use on salads.

You will find out more about all the above nutrients in more depth in the directory.

Thank you for stopping by and look forward to your feedback.. Sally


33 thoughts on “Medicine Woman’s Larder – Salmon – A plate of Omega 3

  1. Pingback: Medicine Woman’s Larder – Salmon – A plate of Omega 3 | Smorgasbord – Variety is the spice of life

  2. Thanks, Sally. Almost all the fish and seafood we get here in my Southern Ontario town is from China. I sometimes wonder about the safety of that food. Even in buying wild fish, I don’t know if fish caught in the seas around China are safe. Have you any thoughts on this? Their environmental protections seem to be less stringent than ours.


  3. I love salmon but it is hard to get it from the sea. The farm salmon is not nearly as nice. A good idea re: the tinned salmon – I don’t mind the bones. Mashing them though is another good idea. Thanks for this informative article Sally.

    Liked by 1 person

  4. Pingback: Medicine Woman’s Larder – Salmon – A plate of Omega 3 | Annette Rochelle Aben

  5. Thank you Sally, I adore salmon the rawer the better. My wife jokes that I must have been a bear in a previous life lol. I agree with you about farmed salmon, I won`t eat it at all. Growing up on an island I was spoiled when it came to fresh fish. I had brown trout, rainbow trout and salmon and haddock. I miss that treasure.

    Liked by 1 person

  6. A great informative article on one of my favorite foods which I try to eat as often as I can…I miss my rainbow trout but although expensive we can get wild salmon here when in season, so I am grateful for small mercies. Thank you Sally 🙂 a good article 🙂


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    • I read that a similar article recently. The price of salmon is rising too ..often hidden by smaller portions for the same cost, hoping we don’t notice. I prefer fresh but have found good sources of wild salmon frozen.. Even though the portions tend to be smaller because of the Omega 3 content they are a good option. Luckily there are other food sources. Thanks for the feedback.. Sally

      Liked by 1 person

  9. Pingback: Smorgasbord Health – Cook from Scratch with Sally and Carol – Salmon – Omega 3 on a Plate | Smorgasbord – Variety is the spice of life

  10. Pingback: Cook from Scratch with Sally and Carol – Salmon – The Militant Negro™

I would be delighted to receive your feedback (by commenting, you agree to Wordpress collecting your name, email address and URL) Thanks Sally

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