Healthy Inside, Radiant Outside
Salmon
Salmon, sardines, and anchovies contain high amounts of dimethylaminoethanol (DMAE). DMAE protects skin by strengthening cell membranes and guarding against the deterioration that causes premature aging.
It also increases levels of acetylcholine, a neutrotransmitter that makes your muscles contract and tighten under the skin, keeping your face looking toned and firm. DMAE can also decreases production of arachidonic acid, which leads to wrinkle formation and sagging of the skin.
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Omega-3-rich foods are shown to increase the efficiency of various brain functions, including improved memory.
Additionally, the vitamin A, vitamin D and selenium in salmon help protect the nervous system from age-related damage and can even possibly act as an antidepressant. Studies suggest that long-term omega-3 supplementation can help prevent and treat Alzheimer’s disease and Parkinson’s symptoms.
Because of its exceptional levels of omega-3 fats (one of the highest), consuming wild-caught salmon may help provide glowing and more supple skin. Also, the carotenoid antioxidants of astaxanthin found in salmon can greatly reduce the effects of free radical damage, which causes aging. Dr. Perricone, MD, a world renowned dermatologist, recommends his patients consume wild-caught salmon three times a week for more radiant skin.
Any discussion about the health benefits of omega-3-rich salmon would not be complete without mentioning the evidenced-based effects this superfood can have on cancer. Of the 2,000+ peer-reviewed scientific papers discussing omega-3 fatty acids and cancer, one point is clear: Omega-3 fatty acids can have a profound effect on not only preventing cancer, but helping to fight tumors.
Some of these studies suggest that cancer patients typically experience measurable benefits when omega-3-rich fish are consumed even just once per week.
Being rich in omega-3 fatty acids, regularly eating salmon can help reduce systemic inflammation and the risk of developing atherosclerosis, hypertension and stroke. Regarding dosage, a study published by the School of Medicine and Pharmacology (University of Western Australia) reports:
“Health authorities currently recommend an intake of at least two oily fish meals per week for the general population which equates to approximately 500 mg per day of eicosapentaenoic acid and docosahexaenoic acid [two key omega-3 fatty acids]. In patients with coronary heart disease the guidelines recommend 1 g daily supplements and in hypertriglyceridemic patients up to 4 g per day.”
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Oily fish like salmon is very satisfying, keeping you full for many hours with relatively few calories. Fish, and seafood in general, supplies a significant amount of iodine. This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally. Studies show that a huge number of people in the world aren't getting all the iodine they need.
Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease. Mackerel, trout, sardines, herring and other types of oily fish are also excellent.
Fatty fish, such as salmon, tuna, trout and mackerel, are incredibly healthy. What makes them unique is their exceptional vitamin D content. For example, a 3.5-ounce (100-gram) serving of salmon contains 525–990 IU of vitamin D, which is over 50% of your daily needs. The combination of omega-3 fatty acids and vitamin D in fatty fish have the potential to enhance sleep quality, as both have been shown to increase the production of serotonin, a sleep-promoting brain chemical. More studies are needed to make a definite conclusion about the ability of fatty fish to improve sleep.
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