The Nutritional Power of Salmon and Sardines

The nutritional power of salmon and sardines Emily Campbell, RD, Registered Dietitian

Duration: 2:24

Salmon, sardines and other fatty fish like trout, mackerel and herring are a very unique family of foods containing essential nutrients simply not found elsewhere.

These fatty fish are the only foods in our food system that naturally contain large amounts of Vitamin D3 as well as the long-chain omega-3 fatty acids EPA & DHA.

A single 75 gram serving of any fatty fish has close to a full day’s supply of both Vitamin D3 and omega-3, two nutrients which many people don’t get enough of.

The Mediterranean Diet, known to be one of the best eating styles for long-term health, calls for at least 500 grams of fish per week for optimal long-term health.

An added bonus of fatty fish consumption is the potassium and magnesium content.

Potassium and magnesium are both under consumed at population level, but are very relevant for common health concerns like high blood pressure.

Finally, fatty fish like salmon and sardines are actually among the lowest mercury fish which means their regular consumption is considered safe for the vast majority of people.

Dr. David Maberley, MD, FRCSC, Ophthalmologist

Salmon, sardines and other fatty fish like trout, mackerel and herring represent an extremely unique family of foods with characteristics that are not replicated elsewhere.

These fatty fish are the only foods in our food system that naturally contain large amounts of Vitamin D3 as well as the long-chain omega-3 fatty acids EPA & DHA.

These long-chain omega-3s, particularly DHA, are concentrated in the human retina and are generally found in significant supply throughout the eye.

There has long been scientific interest in the role omega-3s play in maintaining vision and eye health, with observational studies demonstrating that people who eat more fish tend to have a lower risk of age related macular degeneration and cataract.

Presenter: Emily Campbell, Registered Dietitian, Toronto, ON

Local Practitioners: Registered Dietitian