Cognitive function
Docosahexaenoic acid (DHA) is the most important fat found in the brain, and the substantial content of this omega-3 fatty acid in salmon explains the benefits of salmon intake for thinking and the decreased risk of certain brain-related problems.
Salmon consumption is also associated with decreased chances of depression, hostility in some studies of teenagers. In the paper, ‘Fish consumption and cognitive function among older people in the UK: Baseline data from the OPAL study’, published in The Journal of Nutrition, Health and Aging, A. D. Dangour et al. promote the idea that and decreased cognitive decline in older people. Other studies, including one published in the journal Neurology, have made similar findings for people at middle age.
Some studies have also demonstrated an association between intelligence quotient and a diet rich in omega-3 fatty acids.
Of particular interest is the discovery of protectins – special compounds made from DHA. In the Food & Nutrition Research article, ‘Resolvins and protectins: novel lipid mediators in anti-inflammation and resolution’, Charles N. Serhan agues that protectins play an important role as anti-inflammatory molecules, particularly when produced by nerve tissue.
There has been speculation that some of the brain-related value of omega-3 fish intake may be due to conversion of the DHA in these fish to protectins that can aid in preventing excessive inflammation.
Vitamin D has also been shown to be a major factor in supporting cognitive function, and salmon abounds in this nutrient.
Cancer prevention
Some studies have shown that Vitamin D plays a crucial role in lowering the risk of several types of cancer, including breast, prostate, and colorectal cancer.
Low vitamin D levels are associated with some cancers and with worse outcomes in other cancers, but taking supplements does not appear to help people with prostate cancer – C Buttigliero et al, ‘Prognostic role of vitamin D status and efficacy of vitamin D supplementation in cancer patients: a systematic review’, published in The Oncologist.
Currently evidence is insufficient to support using vitamin D as a ‘silver bullet’ supplement for those with cancer.
‘Vitamin D and Calcium: A Systematic Review of Health Outcomes’, an evidence report/technology assessment prepared by M Chung et al, for the U.S. Department of Health and Human Services, presents results that suggest a protective or harmful effect of vitamin D supplementation in other types of cancer are inconclusive.
Salmon contains particularly high levels of vitamin D and selenium, which is also associated with prevention of certain types of cancer, including colorectal cancer.
However, a US Institute of Medicine, (IOM) report published in 2011 – Dietary Reference Intakes: Calcium Vitamin D – states: ‘Outcomes related to cancer, cardiovascular disease and hypertension, diabetes and metabolic syndrome, falls and physical performance, immune functioning and autoimmune disorders, infections, neuropsychological functioning, and preeclampsia could not be linked reliably with calcium or vitamin D intake and were often conflicting.’
Omega-3 fat is also connected to decreased risk for several types of cancer, including colorectal cancer, prostate cancer, and breast cancer. Regular omega-3 intake has been proven particularly effective against the blood cell or lymph cell-related cancers such as leukemia, multiple myeloma, and non-Hodgkins lymphoma.
Eye health
It is well known that fish oil is good for improving vision. It also helps in avoiding age related macular degeneration.
The omega-3 fats found in salmon are effective in combating both macular degeneration and chronic dry eye. In the case of macular degeneration, two servings of salmon per week are enough to significantly decrease risk.
Studies on dry eye have begun to focus specifically on the neuroprotectins made from DHA in salmon and other omega-3 fish. These omega-3 derived molecules might aid in preventing chronic dry eye by alleviating inflammation.
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