Fish oil, salmon
Category: Fats & Oils
Nutrition Highlights
Serving Size
Calories
123
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 122 (99.9%) |
| Total | 123 (100%) |
Serving: 1 tbsp [14g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 14 (100%) |
| Total | 14 (100%) |
Serving: 1 tbsp [14g]
Benefits
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Rich source of omega-3 fatty acids EPA and DHA which have anti-inflammatory properties and may help reduce risk of heart disease
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EPA and DHA support brain and eye health and may help delay cognitive decline
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Omega-3s in salmon support fetal brain development and may help support a baby's health
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Eating salmon regularly may help reduce symptoms of depression and boost mood
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Salmon is a good source of high quality protein and contains vitamins and minerals like selenium, vitamin D and B vitamins
Risks
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High intake of fish oil can increase bleeding risk as it contains omega-3 fatty acids which have blood thinning properties
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People taking blood thinning medications should consult their doctor before taking fish oil supplements
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May cause gastrointestinal side effects like belching, bad breath and nosebleeds in some people especially at higher doses
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Risk of contamination with mercury and other pollutants as fish accumulate toxins in their body depending on the type of fish and where it was caught
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Risk of foodborne illness if salmon is undercooked or contaminated during processing
Additional Information
Fish oil, specifically salmon oil, is a highly nutritious food product that offers numerous health benefits. It is rich in essential omega-3 fatty acids, vitamins, and minerals, making it a valuable addition to a balanced diet. However, like any other food, there are also some potential risks associated with its consumption. Let's delve into the nutritional benefits and risks of salmon oil.
Primary Attribute: Fish Oil
Fish oil, derived from fatty fish like salmon, is renowned for its high omega-3 fatty acid content. Omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential fats that play crucial roles in maintaining overall health.
Nutritional Benefits:
1. Omega-3 Fatty Acids: Salmon oil is an excellent source of omega-3 fatty acids. These healthy fats are known to reduce inflammation, support heart health, and improve brain function. Omega-3s also contribute to eye health, reducing the risk of age-related macular degeneration.
2. Heart Health: The omega-3 fatty acids found in salmon oil have been shown to lower triglyceride levels, reduce blood pressure, and decrease the risk of heart disease. Regular consumption of salmon oil may help maintain healthy cholesterol levels, preventing the buildup of plaque in the arteries.
3. Brain Function: DHA, a major component of salmon oil, is crucial for brain development and function. It supports cognitive function, memory, and may reduce the risk of neurodegenerative diseases such as Alzheimer's and dementia.
4. Joint Health: The anti-inflammatory properties of omega-3s in salmon oil can help alleviate joint pain and stiffness associated with conditions like arthritis. Regular consumption may improve joint mobility and reduce the need for anti-inflammatory medications.
Secondary Attributes:
1. Vitamin D: Salmon oil is a natural source of vitamin D, a nutrient essential for bone health, immune function, and mood regulation. Adequate vitamin D levels support calcium absorption, reducing the risk of osteoporosis and fractures.
2. Protein: Salmon oil contains high-quality protein, which is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system.
3. Minerals: Salmon oil is rich in minerals like selenium and potassium. Selenium acts as an antioxidant, protecting cells from damage, while potassium aids in maintaining healthy blood pressure levels.
Risks:
1. Heavy Metal Contamination: Fish, including salmon, can accumulate environmental pollutants like mercury, dioxins, and polychlorinated biphenyls (PCBs). These contaminants may pose health risks, especially for pregnant women, nursing mothers, and young children. To minimize exposure, it is advisable to choose high-quality salmon oil supplements that undergo rigorous purification processes.
2. Allergies: Some individuals may be allergic to fish or certain fish oils. Allergic reactions can range from mild symptoms like hives and itching to more severe cases of anaphylaxis. If you have known fish allergies, it is important to avoid salmon oil or consult with a healthcare professional before incorporating it into your diet.
In conclusion, salmon oil, a type of fish oil, offers a wide range of nutritional benefits due to its high omega-3 fatty acid content. It supports heart health, brain function, joint health, and provides essential vitamins and minerals. However, potential risks include heavy metal contamination and allergic reactions. It is crucial to choose high-quality sources and consult with a healthcare professional if you have any concerns or allergies before adding salmon oil to your diet.