Salmon and Omega-3 Fatty Acids

Salmon and Omega-3 Fatty Acids




Salmon is full of protein and omega-3 fatty acids, but low in saturated fat.  According to American Diabetes Association, diabetics are at increased risk for developing heart disease, and omega-3 fats are important for cardiovascular health.  The American Heart Association indicates that omega-3s decrease triglyceride levels, lower blood pressure, slow the rate of plaques forming in arteries and decrease the risk of developing an abnormal heart rhythm.  Salmon, low in mercury, is full of lean protein and the latter will lead to weight loss.  Protein has been proved for helping to regulate blood sugar.


Omega-3 Fatty Acids

A type of polyunsaturated fat.  There are three types:

  • Alpha-linolenic acid (LNA α-亞麻酸) – in vegetable sources
  • Eicosapentaenoic acid (EPA 碳五烯酸)
  • Docosahexaenoic acid (DHA 碳六烯酸) – from fish and other marine life.

Omega-3 fatty acids found in fish and fish oils could protect a person from coronary heart disease such as lowering blood cholesterol levels, triglyceride levels, and rates of coronary artery disease .

Other potential benefits of omega-3 fatty acids found from scientific studies, include:
Diets rich in omega-3 fatty acids may decrease insulin resistance in people with diabetes.
Diets high in omega-3 fatty acids may reduce the risk of heart attacks, stroke, macular degeneration 黃斑變性, and certain types of cancer.
Consuming more fish may have lower rates of depression.  Omega-3 supplements, used in conjunction with conventional medical therapy, may be helpful in treating bipolar disorder 躁鬱症 (manic depression 躁狂抑鬱症) and schizophrenia 精神分裂症.
Omega-3 supplements have been shown improving symptoms of inflammatory diseases such as asthma 哮喘, rheumatoid arthritis 類風濕性關節炎, lupus 狼瘡, and inflammatory bowel disease 炎性腸病.

Health experts agree that it is generally a good idea for most people (with or without diabetes) to consume more omega-3 fatty acids in their diet.  The richest dietary source of omega-3 fatty acids is oily cold-water fish such as salmon, sardines, mackerel 鯖魚, and herring 鯡魚.  Omega-3 fatty acids can also be found in nuts (especially walnuts), flaxseeds, canola oil, and specially fortified eggs 強化蛋.

asthma 哮喘    clickhere_blue25
bipolar disorder 躁鬱症    clickhere_green25
fortified eggs 強化蛋     clickhere_blue25
inflammatory bowel disease 炎性腸病    clickhere_orange25
macular degeneration 黃斑變性    clickhere_red25
lupus erythematosus 狼瘡    clickhere_blue25
rheumatoid arthritis 類風濕性關節炎    clickhere_green25
schizophrenia 精神分裂症    clickhere_orange25



Clinical evidence is strongest for heart disease and problems that contribute to heart disease, but omega-3 fatty acids may also be used for:

Attention deficit/hyperactivity disorder (ADHD)
Bipolar disorder
Breast cancer
Cognitive decline
High cholesterol
High blood pressure
Heart disease
Inflammatory bowel disease (IBD)
Macular Degeneration
Menstrual pain
Prostate cancer
Rheumatoid arthritis
Skin disorders
Systemic lupus erythematosus (SLE)

People with diabetes often have high triglyceride 甘油三酯 and low HDL (High-density lipoprotein 高密度脂蛋白) levels.  Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins 脫輔基蛋白 (markers of diabetes), and raise HDL, so eating foods or taking fish oil supplements may help people with diabetes.  Another type of omega-3 fatty acid, ALA (alpha-linolenic acid α-亞麻酸) (from flaxseed, for example) may not have the same benefit as fish oil.  Some people with diabetes can’t efficiently convert ALA to a form of omega-3 fatty acids that the body can use.  Also, some people with type 2 diabetes may have slight increases in fasting blood sugar when taking fish oil, consult your doctor to see if fish oil is right for you.

ALA (alpha-linolenic acid α-亞麻酸)    clickhere_red25
apoproteins 脫輔基蛋白    clickhere_orange25
Docosahexaenoic acid (DHA 碳六烯酸)    clickhere_green25
Eicosapentaenoic acid (EPA 碳五烯酸)    clickhere_blue25
High-density lipoprotein 高密度脂蛋白    clickhere_red25
triglyceride 甘油三酯    clickhere_orange25



Superfoods – Salmon History and Nutrition


Salmon Confidential Documentary 2013 British Columbia




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