About Salmon

Salmon is the generic term used to refer to multiple species of fish within the Salmonidae family.

These fish are native to tributaries of the North Atlantic and Pacific Oceans. In total, there are seven distinct species of Pacific salmon, with five commonly found in North American waters such as chinook, coho, chum, sockeye, and pink salmon. Masu and Amago salmon are exclusive to Asian regions. Additionally, there exists a single species of Atlantic salmon.¹

There are various species of Salmon:

• The Chinook salmon, also known as the King salmon, is a species which is highly valued for its food quality. They are the largest Pacific salmon species which grow up to 1 meter long and weigh around 13 kilograms. They consist of blue-green on the head and back and silver on the sides. Unfortunately, overfishing has led to population declines in certain regions, posing a significant threat to the ecosystem as numerous predators depend on them as a food source.^1,4
• The Atlantic salmon, a large fish, is commonly found in the cleanest rivers, primarily in the northern and western regions. Likes to live along the eastern coast of North America and in Europe. It typically resides in the ocean for most of its life but returns to its original hatching location in a specific river or stream to spawn. Atlantic salmon are way bigger than trout; they have a silver colour with a few dark spots on their back and sometimes a pinkish tint on their belly. The males might grow a hooked lower jaw during the breeding season, known as 'kype'. As predators, Atlantic salmon primarily feed on invertebrates and small fish.^1,3
• The Sockeye Salmon is called red or blueback salmon. The size is between 24 to 33 inches in length and weighs between 5 and 15 pounds. They are born in freshwater, and at maturity, they stay in the ocean for between 1 to four years and they are the third most abundant species of Pacific salmons and very popular in the North American commercial fisheries.²
• Coho Salmon, found in Alaska and the West Coast, is a fish called silver salmon, having dark metallic blue or greenish backs with silver sides and a light belly. In fresh water, they are dark with reddish-maroon colouration on the sides. Some coho salmon travel over 1000 miles in the ocean, while others remain near the marine areas where they were born. Adult coho salmon usually weigh 8 to 12 pounds and are 30 inches long.⁵
• Pink Salmon, is the smallest of the Pacific salmon found in North America, weighing around 2 kg, with an average length of 20 to 25 inches. They are steel blue to blue-green on the back, silver on the sides and white on the belly. Adult salmon leave the ocean, enter fresh water, and migrate upstream to their birth stream to spawn.⁶

Salmon is considered the best fish for our diet. It contains high amounts of vitamins, minerals and Omega. Salmon is one of the best sources of omega-3 fatty acids, considered essential for our body. The human body cannot produce them, so they must be taken from everyday food. According to the European Food Safety Authority, the recommended amount of omega-3 fatty acids an adult should consume daily is about 250-500 milligrams and a single 100-gram serving of cultured salmon contains 2,600 mg of fatty acids.³

Omega 3 helps lower the risk of death by stopping plaque from building up in the arteries, preventing blood clots, decreasing blood pressure, lowering triglyceride levels in the blood, and slowing down the production of substances that cause inflammation.

Despite these beneficial effects, Omega 3 can improve eye health, help with depression and anxiety, benefit autoimmune diseases, help reduce the risk of cancer, help decrease asthma in children, might help you sleep better and prevent sleep problems.^7,8

Another important benefit is that omega 3 helps with collagen production. Collagen is a protein which provides support to our muscles, skin, bones and tissues. Collagen does a few things: plays a part in replacing dead skin cells, gives organs a protective cover, helps by letting new cells grow in our skin and also gives skin structure, strength and elasticity.⁸

There are 28 types of collagen. The main five types are:

• Type I: is 90% of the body’s collagen. Is used to provide structure to our skin, bones, ligaments and tendons.
• Type II: is found in elastic cartilage, which helps our joints stay strong and supported
• Type III: is present in muscles, arteries and organs
• Type IV: is present in the layers of our skin
• Type V: this type is present in the cornea of the eyes, some layers of the skin, hair⁸

As we age, our body produces less collagen and the existing collagen breaks down more quickly. The quality of collagen also diminishes compared to when we are younger. Particularly, women tend to experience a notable decline in collagen production after the age of 55-60. We cannot measure exactly how much collagen exists in the body, but we can see or feel when less is produced: joint pain and stiffness appear, muscle mass weakens, skin loses elasticity and shape and wrinkles appear.⁸

Collagen levels can be negatively influenced by 3 aspects: exposure without protection to ultraviolet (UV) radiation, smoking and high blood sugar. Smoking causes harm to collagen and elastin, resulting in the formation of wrinkles and impeding wound healing. Exposure to ultraviolet light causes collagen to break down more rapidly, causing wrinkles. High sugar consumption causes collagen to become less resilient, dry and fragile.⁸

Collagen is widely used in Medicine and cosmetics. The collagen used for medical interventions is typically derived from human, bovine, porcine or ovine sources. Collagen injections can help reduce shallow depressions in the skin, such as lines and wrinkles, by providing volume and smoothing out imperfections. However, the procedure must be repeated every few months to maintain the effects. Collagen-containing wound dressings have been found to promote healing by attracting new skin cells to the affected area. Vascular prostheses- donor collagen from donor tissue grafts has been used in vascular prostheses for arterial reconstruction, peripheral nerve regeneration, and the creation of blood vessel prostheses.⁸

Summary

Salmon is a great choice for supporting collagen production. It is considered the best fish rich in Omega 3. Omega 3 helps with collagen production and plays an important role in reducing inflammation in the body which can damage collagen fibres.

Our body naturally produces collagen which is found in connective tissue, skin, bone, tendons and cartilage. Collagen plays an important role in providing structure, strength and support throughout the body.

To delay the visible effects of ageing, people should wear sunscreen every day, as exposure to UV light damages collagen. Wearing sunglasses with UV protection and avoiding smoking can prevent the formation of wrinkles on the forehead, between the brows, in the crow’s feet and etches smile lines in deeper. Studies showed that massaging our skin regularly could help boost the production of procollagen 1 and improve the effects of anti-ageing creams.

Some foods are rich in collagen. To support collagen production, our diet should include protein-rich foods, seafood, fruits and vegetables high in Vitamin C and other antioxidants and anti-inflammatory properties. Collagen supplements can boost skin and skeletal health and even ease osteoarthritis symptoms. Consuming Salmon rich in Omega-3 helps maintain healthy collagen levels.