Salmon is one of the most nutritious fish available. It is rich in high-quality protein, healthy fats like omega-3 fatty acids, various vitamins and minerals. Salmon is also one of the best sources of anti-inflammatory nutrients. Chronic inflammation is linked to many diseases, including heart disease, cancer, diabetes, arthritis and autoimmune disorders like lupus and celiac disease. Consuming salmon regularly may help reduce inflammation and lower the risk of inflammatory diseases.
What is inflammation?
Inflammation is a normal immune response designed to protect the body against injury and infection. It helps eliminate damaged cells, irritants and pathogens. There are two main types of inflammation in the body:
Acute inflammation is the initial response of the body’s immune system to harmful stimuli. It lasts for a short duration and is characterized by redness, swelling, heat and pain.
Chronic inflammation persists over a longer period, even without an infection or injury. It is associated with diseases like heart disease, cancer, diabetes and autoimmune disorders.
Inflammation becomes a problem when it is chronic and causes damage to the body’s own tissues. Many modern diseases are driven by chronic inflammation.
What causes chronic inflammation?
There are several potential causes and risk factors for chronic inflammation, including:
– Chronic infections
– Autoimmune disorders like rheumatoid arthritis
– Exposure to irritants like tobacco smoke, pollutants
– Unhealthy diet high in refined carbs, processed meat and saturated/trans fats
– Obesity
– Chronic stress
– Lack of exercise
– Aging
Diet and lifestyle have a major impact on inflammation. An unhealthy diet and sedentary lifestyle promote oxidative stress and inflammation.
How can diet affect inflammation?
Diet plays a crucial role in either turning up or turning down inflammation. Some foods are pro-inflammatory while others have anti-inflammatory effects.
Pro-inflammatory foods:
– Fried foods
– Refined carbohydrates like white bread, pastries
– Soda and sugar-sweetened beverages
– Red and processed meat
– Margarine, shortening, lard
Anti-inflammatory foods:
– Salmon
– Other oily fish like sardines, mackerel
– Vegetables like broccoli, spinach
– Fruits like blueberries, cherries
– Nuts like walnuts, almonds
– Olive oil
– Green tea
– Whole grains
Anti-inflammatory foods contain antioxidants and healthy fats that help reduce oxidative stress and inflammation.
Why is salmon anti-inflammatory?
Salmon is one of the best anti-inflammatory foods because of its high content of omega-3 fatty acids and antioxidants.
Omega-3 fatty acids
Salmon is an excellent source of anti-inflammatory omega-3 fatty acids like EPA and DHA. A 3-ounce serving of salmon provides about 2 grams of omega-3s.
Omega-3s have potent anti-inflammatory effects. They:
– Reduce inflammatory markers like cytokines, CRP
– Lower production of inflammatory eicosanoids like prostaglandins
– Suppress genes involved in inflammation
– Enhance production of anti-inflammatory resolvins
Population studies show that higher intake of omega-3s lowers blood levels of inflammatory markers. Clinical trials also indicate omega-3 supplements can reduce joint pain and stiffness in rheumatoid arthritis.
Antioxidants
Salmon is rich in antioxidants like astaxanthin, selenium and vitamins C and E. These antioxidants neutralize free radicals and prevent oxidative damage that drives inflammation.
Astaxanthin, in particular, has been found to lower inflammatory markers like TNF-alpha, IL-1beta and nitric oxide.
| Nutrient | Per 3 oz salmon | Anti-inflammatory effects |
|---|---|---|
| Omega-3s | 2 grams | Reduce inflammatory cytokines, Enhance resolvins |
| Astaxanthin | 5-40 mcg | Lowers TNF-alpha, IL-1beta, nitric oxide |
| Selenium | 40 mcg | Scavenges free radicals |
| Vitamin C | 10 mg | Neutralizes oxidative stress |
Studies on anti-inflammatory effects of salmon
Multiple studies suggest salmon consumption helps lower chronic inflammation:
– A study in overweight men and women found eating salmon 3 times a week for 8 weeks significantly decreased inflammatory markers like CRP by 6-22% compared to those not eating salmon.
– Another 8-week trial in healthy adults showed eating salmon 4 times a week lowered inflammatory cytokine IL-6 by 14-26%.
– Postmenopausal women who ate 240 grams of salmon twice a week for 6 months had an 18% reduction in plasma IL-6.
– Among people with rheumatoid arthritis, taking omega-3 supplements containing EPA and DHA for 3 months reduced morning joint stiffness by 29% and pain by 42%.
So evidence indicates regular salmon intake can help suppress chronic inflammation.
Salmon vs. other anti-inflammatory foods
Here is how salmon compares to some other top anti-inflammatory foods:
Salmon vs. Olive oil
– Salmon provides omega-3 fats while olive oil provides omega-9 oleic acid and polyphenols.
– Both oils help reduce inflammatory markers CRP, IL-6 and TNF-alpha.
– Salmon may lower triglycerides more than olive oil.
– Olive oil is a plant-based oil so may be preferred by vegetarians.
Salmon vs. Walnuts
– Salmon has more omega-3s but walnuts also provide ALA omega-3s.
– Walnuts offer polyphenols and magnesium in addition to omega-3s.
– Salmon provides protein in addition to fats.
– Those allergic to fish can get omega-3s from walnuts.
Salmon vs. Berries
– Berries are rich in polyphenols that have anti-inflammatory effects.
– But salmon provides high-quality protein and more omega-3 fats than berries.
– Berries add antioxidants without adding calories.
– Combining salmon and berries provides both protein and antioxidants.
So salmon complements other anti-inflammatory foods like olive oil, walnuts and berries.
How much salmon for anti-inflammatory effects?
Eating salmon 1-2 times per week appears optimal for reducing inflammation.
– Many studies showing anti-inflammatory benefits of salmon had people eating it 2-3 times a week.
– Eating at least 8 ounces (220 grams) of salmon weekly has been found to maximize omega-3 levels.
– Higher intakes beyond 2 servings per week don’t seem to provide much added benefit.
Aim to replace less healthy proteins like red meat with salmon about twice a week. This provides enough omega-3s for anti-inflammatory effects without consuming excessive calories or mercury.
Salmon preparation methods
To maximize the anti-inflammatory benefits of salmon, choose healthy cooking methods:
Baked or broiled
Baking or broiling without adding extra fat is healthiest. The high temperatures don’t destroy the omega-3s in salmon. Bake at 400°F for 10-15 minutes.
Grilled
Grilling briefly over high heat also avoids omega-3 loss. Grill for about 4 minutes per side. Watch closely to prevent charring.
Poached
Poaching gently cooks salmon in hot water, stock or wine. Bring the liquid to a simmer then add salmon fillets. Cook for 8-10 minutes.
Avoid fried salmon
Frying salmon leads to loss of omega-3s and formation of pro-inflammatory compounds called AGEs. Stick to baking, broiling or grilling.
Salmon types comparison
There are differences in omega-3 content among salmon types:
| Salmon | Omega-3s (g/3 oz) |
|---|---|
| Wild salmon | 1.5-2 |
| Coho salmon | 0.95 |
| Sockeye salmon | 1.28 |
| Chinook salmon | 1.83 |
| Atlantic salmon | 1.59 |
| Pink salmon | 1.09 |
– Wild salmon provides more omega-3s than farmed Atlantic salmon.
– Sockeye, coho, Chinook and Atlantic salmon are all good choices.
– Canned salmon also packs anti-inflammatory omega-3s.
As long as you are eating salmon once or twice a week, the exact type is less important.
Salmon and inflammation relief
Research shows salmon can help relieve inflammation in:
Rheumatoid arthritis
Omega-3s reduce joint swelling, morning stiffness and pain in rheumatoid arthritis. Salmon provides more omega-3s than supplements alone.
Asthma
Higher intake of omega-3s from salmon is linked to lower risk of childhood asthma. Omega-3s reduce airway inflammation.
Metabolic disease
Salmon helps lower inflammatory markers like CRP that are elevated in obesity, metabolic syndrome and diabetes.
Depression
Omega-3 intake is associated with lower blood levels of inflammatory markers in people with depression.
So salmon’s anti-inflammatory nutrients may help relieve various inflammatory disorders.
Potential concerns about eating salmon
There are a few potential concerns to keep in mind with salmon:
Farmed vs. wild salmon
Wild salmon tends to be more nutritious and lower in contaminants than farmed. If buying farmed, look for organic options fed an organic diet.
Mercury levels
Larger, predatory fish like tuna tend to accumulate more mercury. Salmon has lower mercury levels, so eating 8 ounces weekly is considered safe.
Sustainability
Some wild salmon populations are threatened, so look for sustainable fishing methods like trolling and pole-and-line fishing over nets.
Cooking and processing
Avoid charred or fried salmon, which contain harmful compounds. Minimally processed canned salmon works too.
So just take basic precautions to maximize the anti-inflammatory benefits and minimize any risks.
Conclusion
Salmon contains high amounts of anti-inflammatory omega-3 fats, protein and antioxidants. Regular salmon intake is associated with lower levels of chronic inflammatory markers.
Aim for 1-2 weekly servings of wild-caught salmon. Bake, broil, grill or poach it. Salmon provides anti-inflammatory effects and benefits for conditions like arthritis, asthma, obesity and depression. Pair salmon with other anti-inflammatory foods like berries, walnuts and olive oil for optimal effect.
Incorporating salmon in a diet focused on whole, anti-inflammatory foods can help reduce chronic inflammation and promote good health.