Omega-3-6-9: Salmon Chanted Evening
Salmon is often referred to as a “superfood” due to its robust levels of omega-3 fatty acids, a type of fat with many benefits, including the ability to decrease the risk of heart disease. This delicious fish is also a great source of protein and contains vitamins A and B. No matter where it comes from, whether it is farm-raised, wild, canned, or smoked, salmon provides the essential omega-3 fat. However, the amount of the fat will vary, as will the sodium content.
In addition to the heart-healthy benefits, the omega-3 fats in salmon have also been shown to help your body a number of other areas.
Here are some major benefits:
· Enjoying salmon will make you both smarter and happier. Your brain is 60% fat (not as much as your spouse may say) and most of that is the omega-3 fatty acid DHA. This demonstrates how critical omega-3’s are to your brain’s functions and a healthy nervous system. Eating salmon regularly has been shown to reduce the risk of depression, hostility in young adults and cognitive decline in seniors.
· Salmon can help in the treatment of osteoarthritis and other inflammatory joint conditions. Salmon contains small proteins called bioactive peptides. One in particular, called calcitonin, has been shown to increase, regulate and stabilize osteoarthritic cartilage. This protein found in salmon also improves bone density and strength.
· Eating salmon increases your cardiovascular health. Omega-3 fats, EPA and DHA are responsible for many cardiovascular benefits such as reducing inflammation, keeping the blood from clotting excessively and relaxing and dilating the arteries. When eaten two to three times per week, salmon can protect you from high triglycerides.
· Salmon protects your eyes. Eating salmon twice a week has been shown to significantly decrease the risk of macular degeneration — a chronic eye condition that leads to loss of vision. For the treatment and prevention of a condition called dry eye syndrome, eat two to four servings per week.
· Salmon helps to properly build children’s brains. Eating salmon while pregnant and nursing can boost learning capability and academic performance in children. DHA (decosahexaenoic acid) is also the main structural fatty acid in the central nervous system and retina. Serving salmon to preschool children also aids in the prevention of ADHD and can even boost academic performance.
· It’s an excellent source of vitamin D. Sufficient vitamin D is crucial to maintaining optimal overall health. A deficiency of this essential vitamin has been linked to an increased risk of cardiovascular disease, multiple sclerosis, rheumatoid arthritis and type-1 diabetes. One can of salmon contains a day’s worth of vitamin D.
· Salmon helps you sleep. Like turkey, salmon is an excellent source of tryptophan, an all-natural sedative. Studies show that tryptophan increases sleepiness in subjects with mild insomnia and helps to shorten the time it takes to fall asleep.
Omega-3 fatty acids are believed to protect cells and have an anti-inflammatory effect. The American Heart Association recommends eating fatty fish at least twice a week. A typical serving is 3 1/2 ounces. Saltwater fish like mackerel, herring, sardines and albacore tuna tend to have higher levels of omega-3 fatty acids than most freshwater fish. Salmon and some varieties of freshwater trout have relatively high levels of omega-3 fatty acids.
Proper Balance
You should be eating about twice as much omega-6 as omega-3, so that your omega-6 to omega-3 ratio is 2:1, but in today’s world of fast food, frozen entrees, and high calorie snacks, it is not uncommon for most people to actually be getting about 15 times more omega-6 than omega-3. Washington DC’s center for Genetics, Nutrition and Health suggest that eating omega-6 and omega-3 in the wrong proportions may actually negate the health benefits.
Omega-9, or monounsaturated oleic and stearic acid, is a non-essential fatty acid produced naturally by the body whenever there is enough of either Omega 3 and 6 essential fatty acids.
However, if you do not have enough omega 3 and omega 6, then you must get omega 9 from your diet.
This fatty acid plays a role in promoting heart health by supporting healthy, balanced cholesterol levels and improving immune function.
One way to keep your Omegas in balance is to take one supplement a day. We recommend our Omega 3-6-9 Complete™ (click here to view) . This is a comprehensive blend of Fish Oil, Borage Oil, and Organic Flax Seed Oil. This combination provides a unique balance of Omega-3 and Omega 6, plus Omega-9 and Vitamin E.