An easy weeknight meal that ticks all the boxes to get you in a good mood; omega-3 rich salmon that we love for its role in reducing inflammation alongside some fibre filled and nutrient dense vegetables.
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Food as medicine
✓ Salmon
Salmon is one of the best sources of omega-3 fatty acids – specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – that are essential for healthy brain function and reducing inflammation.(1) These fatty acids also support healthy mood, attention and pre- and post-natal brain development.(2) Additionally, the EPA found in salmon has been shown to have a role in the management of major depressive disorder.(3)
Salmon is high in protein to help keep you feel satisfied for longer and allow muscle and tissue growth and repair.(4) It is also a great source of vitamin D and calcium that has an important role in bone and muscle health.(5) (6)
✓ Sustainable sourcing of salmon
If you can afford it, choosing wild-caught salmon is a worthwhile investment as it will help minimise your consumption of mercury, pesticides and pollutants and that can accumulate in the skin of salmon in polluted waters. It also helps ensure you optimise your consumption of omega-3 fatty acids and vitamin D that can be diminished in farmed salmon.(5)(7)
The skin of the salmon is where most of the omega-3 fatty acids are so if you can source wild caught salmon you may find leaving the skin on increases your omega-3 intake.
It is worth trying to include two to three serves of oily fish in your diet each week, such as wild caught salmon, to increase your consumption of omega-3 fatty acids.(8)