Salmon: A Nutrient Dense Super Food

by lydia on June 26, 2013

Salmon,  a food that packs a powerful nutritional punch, should be considered a super food (in my book). Salmon is one of the best food sources of omega 3 fats. Omega 3 fats are one of the two essential fatty acids we must consume because our bodies cannot produce this fat on its own. Omega 3 fats are critical for our mental health, mood, memory, they help to fight depression and are critical in heart health. In today’s culture too many omega 6 fats are consumed and this can be very problematic. High omega 6 intake limits the conversion of ALA (alpha-linolenic acid) into omega 3 EPA and DHA. This is problematic because omega-3 EPA and DHA are essential to life itself and help to promote optimal health.


We need a good balance of healthy omega 6’s and 3’s. Traditional cultures, from what we know, consumed these two fats in about a 1:1 ratio. Wild things in their natural form are a good source of omega 3 fats, and today we do not eat the way traditional cultures do. We eat un-natural foods high in processed fats and oils. We also eat an over processed and cooked diet today. Cooking actually destroys omega 3 oils. Lastly, we consume factory farmed meats that are fed grain and not grass. This changes the fatty acid profile of the meat the majority of people today are consuming.

Salmon, actually contains a good amount of omega 3 fatty acids. About 32% of salmon’s fat profile is omega 3 (farmed salmon contains less omega 3 than wild and more omega 6 than the wild caught salmon does). I highly recommend making salmon a weekly part of your diet. We eat salmon most every week at least once. All my kids love it and I’ve noticed it puts them all in a calm happy mood afterwards.


It’s important to cook salmon so that it stays rare, to avoid damaging the heat sensitive oils it contains. Smoked salmon is a great way to keep those oils in tact. If you make this at home be sure to eat it right away to avoid oxidation and further damage of the oils. Or, if you purchase it store bought make sure it is vacuum packaged and also consume it quickly once you’ve opened the package. Also try salmon ceviche, gravlax, salmon jerky, sushi and salmon roe (also known as salmon caviar or Ikura). I recommend trying to consume 1/2 to 1 pound of salmon a week or other fatty fish that are high in omega 3’s (such as herring, shrimp and wild cod).


Salmon Recipes


Roasted Salmon with Julienne Veggies

Salmon in an Orange Honey Glaze

Teriyaki Salmon

Gravlax (consider reducing the sugar in this recipe and/or using honey)

Pan Seared Salmon on Baby Arugula

Creamy Cukes with Beautiful Salmon Roe


Smoked Salmon Lettuce Wraps are a go to breakfast fave of mine. (See above image). I simply place smoked salmon in any type of lettuce leaves (above is romaine), and top with Lacto-fermented onions, diced avocado, top with chipotle Sea Snax (seaweed) and drizzle with just a touch of lemon and olive oil. Easy, fast, fresh omega 3 rich breakfast -great way to start your day! Give it a try sometime!

Further Reading

Omega 3 Facts & Sources

How Wild Alaskan Salmon Rocked My Locks (and Changed My Life)

Canned Salmon: A Budget Friendly Omega 3 Powerhouse (keep in mind the more you cook salmon and the higher heat you use -will destroy those precious omega 3’s)

Have You Checked Your Fish Lately? Do We Want Genetically Engineered Salmon On Our Plates?

The ‘Perfect Health Diet’ by Paul Jaminet discusses in detail how to get the right amounts of fatty acids in your diet. It’s an excellent resourece with lots of tables and statistics.

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