ByWALLA! HEALTH

Salmon is one of the richest dietary sources of omega-3 fatty acids – an essential fat with many health benefits. Studies link omega-3 intake to reduced inflammation, lower risk of heart disease, stronger immunity, and improved cognitive function.

Dietary recommendations encourage eating fish twice a week, with an emphasis on omega-3-rich fish. However, over 90% of the population does not reach the recommended amount. A serving of cooked salmon (about 85 grams) provides approximately 1.5–1.8 grams of omega-3 – almost the entire daily required amount.

But it’s not just the type of fish that matters; the cooking method also affects how much omega-3 is retained.

Baking
Baking is an excellent method for preserving omega-3, especially at a moderate temperature of about 180 degrees. Excessive heat or overcooking can damage the fatty acids. Cooked salmon should flake easily with a fork but remain moist inside.

Steaming or Poaching
“Wet” cooking methods such as steaming or gentle poaching in water maintain the fish’s moisture and prevent exposure to high heat. This is an effective way to preserve the nutritional values and achieve tender, flavorful salmon.

Cold Smoking
Cold smoking is done without significant heating (below 24 degrees), which preserves particularly high levels of omega-3. Cold-smoked salmon is ready to eat and does not require further cooking.

Combine Foods Rich in Antioxidants


It’s not only how you cook it that matters, but also what you pair it with. Combining salmon with lemon, herbs, colorful vegetables, nuts, and seeds helps protect the fatty acids from oxidation and improves their absorption in the body.

Omega-3 is well absorbed by the body (about 95%), especially as part of a meal containing fat. Adding avocado, olive oil, nuts, or seeds to a meal can further enhance the bioavailability of healthy fats.

Combining salmon with lemon, herbs, colorful vegetables, nuts, and seeds helps protect the fatty acids from oxidation and improves their absorption in the body
Combining salmon with lemon, herbs, colorful vegetables, nuts, and seeds helps protect the fatty acids from oxidation and improves their absorption in the body (credit: SHUTTERSTOCK)

Additional Sources of Omega-3

  • Walnuts – the richest plant-based source
  • Chia seeds – combine fiber, protein, and omega-3
  • Hemp seeds – small but rich in nutrients
  • Other fish – sardines, herring, mackerel, trout
  • Fortified foods – eggs, bread, yogurt, and fortified juices