Fatty fish stands as a nutritional powerhouse, offering not only a delicious dining experience but also a wealth of health benefits. Packed with omega-3 fatty acids, certain fatty fish varieties become potent allies in the fight against inflammation and weight gain. Understanding the positive impact of incorporating these marine delicacies into our diets opens up a flavorful path toward not only satiating our taste buds but also nurturing a healthier, more balanced lifestyle when it comes to inflammation and weight gain.
We spoke with Alex Evink, MS, RD, to learn about the one type of fatty fish which can aid in fighting inflammation and prevent weight gain. Evink revealed that salmon emerges as the fish which can aid in various ways when it comes to shedding weight and its anti-inflammatory power.
Salmon
Salmon, a prized fatty fish, emerges as a nutritional powerhouse with dual benefits for inflammation control and weight management. Rich in omega-3 fatty acids, particularly EPA and DHA, salmon exhibits potent anti-inflammatory properties that may help mitigate the effects of chronic inflammation in the body. These fatty acids also play a role in promoting satiety, potentially curbing excessive calorie intake and aiding in weight regulation.
"Salmon contains about 23 grams of protein per 4 oz serving. That's comparable to a portion of beef or chicken!" says Evink. "Protein helps prevent weight gain by keep us full for a longer period of time - which will likely lead to less mindless snacking. Consuming meals high in protein ensures meal satiety and satisfaction, which could lead to a lower caloric intake overall," states Evink.
She also says that protein plays a crucial role in preserving lean muscle mass, a factor that significantly influences our metabolic rate. This becomes particularly pertinent when aiming for weight loss, as a protein-rich diet ensures the retention of valuable lean muscle tissue throughout the process and also "has been shown to promote positive changes in body composition."
The Bottom Line
"Salmon is also one of very few foods that contain the healthy omega-3 fatty acids. These fatty acids (EPA and DHA) have been shown to reduce inflammation by inhibiting inflammatory cytokine production from monocytes, macrophages, and endothelial cells. The recommendations are to eat 3-4 servings of fatty fish, like salmon, each week for the best results to reduce inflammation," she notes.
By regularly incorporating salmon into one's diet, individuals can savor a delicious meal while capitalizing on its potential to simultaneously combat inflammation and support weight control.
