How to Boost Your Immune System with Salmon
Making smart food choices is an easy and effective way to boost the immune system to stay healthy during the holidays and the rest of the year. During cold and flu season many of us remember to load up on vitamin C, however, may overlook other powerful immune-boosting nutrients that can be found in one amazing food - salmon!
Although the immune system is an extremely complex topic, the following information is intended to give a basic introduction to the benefits of eating more salmon throughout the year. In addition to three key immune-boosting nutrients, eating salmon regularly can also have a positive impact on the gut microbiome that has the power to stimulate and regulate the body’s ultimate defense system.
Superior Fresh salmon has twice as many omega-3 fats as compared to other farmed salmon with over 3,650mg EPA + DHA and is an excellent source of both vitamin D (25% Daily Value) and selenium (50% Daily Value) per 6-oz fillet. Learn more about these 3 nutrients here.
1. Omega-3 Fats
EPA and DHA are essential fats and an integral component of every cell membrane which is literally the first line of defense against pathogens entering the body and cells. (1) In elderly patients hospitalized for Covid-19, the addition of omega-3 fats stimulated healing and recovery when added to the treatment plan. (2) Optimal intake of omega-3 fats make it possible for the immune system to respond effectively. Eating more salmon to ensure adequate omega-3 fats intake is a strategy to super-charge your body’s defense system.
2. Vitamin D
A fat soluble vitamin well known for its role in maintaining bone health, also has been shown to help control infections, reduce cancer cell growth and reduce inflammation. (3) Unfortunately, many Americans are lacking vitamin D and their health is suffering as a result. Salmon and other fatty fish are among the best sources of vitamin D and have been shown to be more effective at preparing our immune system to tackle the threat of viruses and bacteria as compared to plant food sources of vitamin D, such as mushrooms. (4)
3. Selenium
An essential mineral with powerful antioxidant properties that have proven immune-boosting benefits that influence functioning of all aspects of the immune system from fighting infections to destroying cancer cells. Low levels of selenium can lead to more severe viral infections, while adequate levels may provided protective effects. (5)
Unlike other animal* and plant proteins**, eating salmon provides all three of the immune-supporting nutrients. See chart below to compare immune boosting nutrients in protein sources compared to Superior Fresh salmon.
The Microbiome, Immunity & Eating Fish
The microbiome is a nutrition topic that continues to gain attention and everyday there is more information on the power of the gut (also known as the gastrointestinal system). With more than 70% of immune cells located in the gut, it makes sense that the foods we eat have a profound effect on our health. An exciting research review paper published in 2020 highlights another powerful and unique benefit of eating fish - it promotes an increase in beneficial intestinal bacteria (“microbiota”) that impacts overall immunity. (6)
Not only are Superior Fresh products a nutritionally superior choice for your immune system, it’s easy to prepare and is simply delicious. Serve salmon with our organic leafy greens as often as possible to keep your family healthy all year long.
Wishing you and yours a healthy and happy holiday season!
**Comparison Chart of Immune Boosting Nutrients in Protein Sources
| Protein Source | Omega-3 Fats EPA + DHA (mg) | Vitamin D % Daily Value | Selenium % Daily Value |
|---|---|---|---|
| Superior Fresh Salmon 6-oz Fillet | 3,650 | 25% | 50% |
| Norwegian Farmed Atlantic Salmon, 6-oz Fillet (7) | 1,800 | >50% | 45% |
| Chicken Breast 6-oz | 50 | <3% | 75% |
| Beef (sirloin) 6-oz | 10 | <1% | 90% |
| Tofu, 1 cup | <10 ALA | <1% | 80% |
References
Gutiérrez S, Svahn SL, Johansson ME. Effects of Omega-3 Fatty Acids on Immune Cells. Int J Mol Sci. 2019 Oct 11;20(20):5028.
Arnardottir, H., Pawelzik, SC., Sarajlic, P., et al. Immunomodulation by intravenous omega-3 fatty acid treatment in older subjects hospitalized for COVID-19: A single-blind randomized controlled trial. Clinical and Translational Medicine, 2022; 12 (9) DOI: 10.1002/ctm2.895
Vitamin D. The Nutrition Source, Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/vitamin-d/. Accessed: December 2022.
Soto-Dávila M, Valderrama K, Inkpen SM, Hall JR, Rise ML, Santander J. Effects of Vitamin D2 (Ergocalciferol) and D3 (Cholecalciferol) on Atlantic Salmon (Salmo salar) Primary Macrophage Immune Response to Aeromonas salmonicida subsp. salmonicida Infection. Front Immunol. 2020 Jan 14;10:3011. doi: 10.3389/fimmu.2019.03011
Martinez SS, Huang Y, Acuna L, Laverde E, Trujillo D, Barbieri MA, Tamargo J, Campa A, Baum MK. Role of Selenium in Viral Infections with a Major Focus on SARS-CoV-2. Int J Mol Sci. 2021 Dec 28;23(1):280.
Mendivil CO. Dietary Fish, Fish Nutrients, and Immune Function: A Review. Front Nutr. 2021 Jan 20;7:617652.
Reksten MA, Ho QT, Nøstbakken OJ, et al. Temporal variations in the nutrient content of Norwegian farmed Atlantic salmon (Salmo salar), 2005-2020. Food Chemistry. 2022 Mar;373(Pt B):131445. DOI: 10.1016/j.foodchem.2021.131445.