How much salmon per person? | How much salmon per week?
As you would imagine, recommendations vary on how much salmon you should eat. Here are the recommendations of Dr. Michael Roizen, Dr. Mehmet Oz, Dr. Andrew Weil and others.
How much salmon should you eat?
13 ounces of salmon or trout per week. Amount of salmon or trout that should be eaten per week for their omega-3 fatty acids as recommended by Roizen and Oz. “Among the best nutrients to help keep your cerebral power lines strong are omega-3 fatty acids--the kinds of fat found in fish like salmon and trout.
These healthy fats, which have been shown to slow cognitive decline in people who are at risk, not only help keep your arteries clear but improve the function of your message-sending neurotransmitters. Aim for 13 ounces of salmon or trout a week or an ounce of walnuts a day. Or, if you prefer supplements, take 2 grams of fish oil a day (metabolically distilled) or 600 milligrams of DHA from algae (where fish get their omega-3s). DHA is the omega-3 that seems best for the brain.
Now why did we say salmon or trout and not fish? Because over the last 10 years, the normal omega-3 in many fish has been replaced by omega-6. Of all fish sold in America, only salmon and trout still have primarily omega-3 fatty acids (as determined by government data compiled from fish samples from 30 wholesalers throughout the United Sates).
Apparently all other fish species in American will eat soy or corn meal routinely used to fatten them, but that forms primarily omega-6's in the fish. Salmon and trout stay with the algae that are high in omega-3's (and DHA, the key omega-3 fat in fish oil).” How much salmon per person should be consumed? (Michael F. Roizen, MD, and Mehmet C. Oz, MD, “Be a fathead: why you should eat omega-3 fats,” Success Magazine, December 1, 2009)
How many ounces of salmon per week is recommended?
8 – 24 ounces per week. Number of ounces per week of Wild Alaskan salmon or other omega-3 rich fish recommended in Dr. Andrew Weil’s Anti-Inflammatory Food Pyramid. “How much: 2-6 servings per week (one serving is equal to 4 ounces of fish or seafood [2 servings x 4 ounces = 8 ounces; 6 servings x 4 ounces = 24 ounces]). Healthy choices: Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod (sablefish). Why: These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat fish, take a molecularly distilled fish oil supplement, 2-3 grams per day. (Dr. Andew Weil, “Dr. Andrew Weil’s Anti-Inflammatory Food Pyramid – Fish & Seafood,” DrWeil.com, undated, retrieved Wednesday, December 30, 2009)) How much sockeye salmon should I eat?
How much salmon per week?
6 – 8 ounces per week. Amount of fish high in omega-3 fatty acids that should be consumed per week as recommended by dietician Sari Greaves. “A study in the Dec. 26 issue of the Journal of Neuroscience notes that a type of omega-3 fatty acid known as docosahexaenoic acid (DHA) helps interfere with the clumping of two proteins in the brain that lead to Alzheimer's disease.
A separate study, published in the November issue of The American Journal of Clinical Nutrition, shows that adults ages 70 to 74 who had a diet high in fish products had significantly higher scores on a series of cognitive tests than those who ate little or no seafood. Sari Greaves, RD, a dietitian at New York-Presbyterian/ Weill Cornell's Cardiac Health Center, says the new studies reinforce the value of omega-3 fatty acids, which must be consumed because they are not manufactured by the body.
Omega-3s are essential for optimal health. ‘Omega-3s in fish have been touted for their anti-inflammatory qualities," Greaves says. "It's been established that fish have cardio-protective benefits. We're seeing more and more that there are neurological benefits, too.’ . . . "You certainly don't have to have a daily serving of seafood to get all the omega-3 fatty acids you need," Greaves says. "I recommend eating fish twice a week, so you're getting around six to eight ounces weekly." How much salmon per week? (“Seafood keeps the mind sharp: Omega-3 fatty acids in salmon and other fish appear to help prevent cognitive decline and Alzheimer's disease,” Food & Fitness Advisor, March 1, 2008)
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Salmon is the heart healthiest high-protein of all. — Nicholas Perricone, MD
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