I’ll get right to the point. Chronic internal inflammation is disastrous. You likely know all about this serious medical condition. News and advice on how to prevent it is everywhere.

And now we’re seeing more and more concrete research that shows salmon plays a KEY ROLE addressing it (which is actually my main point).

Why salmon? Well, first and foremost, it’s packed with the long-chain omega-3 fats EPA and DHA. These inflammation-fighting fats have been linked to heart, brain and eye health and more. They’re so powerful, in fact, that dietitians rank them the #1 nutrient to lower inflammation.

Since our bodies don’t produce them on their own, we need to get them from food. While there’s no official recommendation for how much DHA and EPA we need each day, health experts recommend consuming at least two servings of fatty fish, like salmon, WEEKLY. You can also get long-chain omega-3s from mackerel, anchovies, herring and sardines.

There’s another reason salmon is such a powerful foe against inflammation. Studies reveal its DHA lowers levels of inflammatory cytokines. Cytokines are the body’s messengers that help control the immune system. They tell immune cells when to start fighting infections, heal injuries or cause inflammation when needed. However, if too many cytokines are released, they can lead to excess inflammation. Again, salmon to the rescue!

And then there’s its healing pigment, astaxanthin. This cousin of beta carotene is also an antioxidant that helps quash inflammation. All salmon contains astaxanthin (sockeye has the most, with Atlantic being the runner up).

Salmon is also very rich in Vitamin D, another inflammation-fighting nutrient. The reason circles back to those rotten cytokines. Multi-tasking vitamin D increases the body’s production of inflammation-reducing cytokines while inhibiting the production of cytokines that trigger inflammation.

Who knew something so delicious could be so good for us! And the sky’s the limit when it comes to ways to enjoy it! Cooking methods like baking, grilling and poaching are all fantastic ways to make the most of its rich, meaty texture and flavor. Salmon is also incredibly versatile, pairing beautifully with a variety of herbs, spices and sauces.

I’ll finish with a few creative ideas to add this nutritious, anti-inflammatory protein to your meal rotation:

Make tacos with it.

Layer it into your green salads.

Make Salmon Cakes. They can be baked or fried.

Substitute it for cooked ground beef in a casserole.

Use it to stuff avocados. Talk about a scrumptious snack or quick no-cook meal! They can be prepped and ready to eat in 15 minutes flat.

In fact, tell ya what—I’ll close with the recipe for these. I’d love some feedback if you try them. I’ll be making them this coming week, for sure.




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    Alice Osborne
    Weekly Newsletter Contributor since 2006
    Email the author! alice@dvo.com