What are omega-3 fatty acids?
The fat we have in the body or in various plant and animal sources is made up of fatty acids. It is generally divided into four categories: saturated, monosaturated, polyunsaturated and trans fats. These fatty acids are essential for various body functions.
Your body can not synthesise these fatty acids on its own so it is essential to include food sources in your diet which contain these fatty acids. The polyunsaturated fatty acids are further divided into 2 types, omega-3 fatty acids and omega-6 fatty acids based on their structure. Omega-6 fats are generally found in vegetable oils, such as rapeseed, corn, sunflower and nuts like walnuts, cashews and almonds. Omega-3 fats are found in oily fish, such as kippers, trout, salmon and mackerel.
What are salmon scales?
On the surface of the skin of salmon, there is a layer of small scales. These scales are silverish translucent in colour. They overlap and form a protective armour-like structure protecting the fish from predators and bruising. They are made from tough keratinous material. Most of the time these salmon scales are removed during the preparation process but nutritionally, salmon scales are a good source of omega-3 fatty acids specifically EHA and DHA.
What are the types of omega-3 fatty acids?
The three main types of omega-3 fatty acids are:
- Alpha-linolenic acid (ALA): ALA is found mainly in plant sources for example chia seeds, walnuts and hemp seeds.
- Eicosapentaenoic acid (EPA): EPA is found in fatty fish like sardines, trout and mackerel. EPA has anti-inflammatory properties and is important for cardiac health.
- Docosahexaenoic acid (DHA): DHA is found in fatty fish specifically in brain retina and sperm cells. It is important for a healthy brain and vision.
Nutritional value of salmon scales
- Omega-3 Fatty Acids Content: Salmon scales are considered a rich source of omega-3 fatty acids, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
- Protein content in salmon scales: Salmon scales mainly contain keratin, a structural protein, which gives strength to the scales. The information available about the exact protein content of salmon scales is limited because the nutritional profile of salmon scales is not accurately analysed.
- Vitamins and Minerals: The exact content of vitamins and minerals in salmon scales is not normally analysed but Salmon scales may contain a small amount of calcium. Calcium helps for muscle, bone and nerve functions. Phosphorous is another mineral which plays an important role in energy metabolism and cell structure. Trace minerals like zinc, selenium and potassium may be found in salmon scales which help in various physiological functions in the body. In terms of vitamins, salmon scales may contain trace amounts of vitamins D, A, E and Vit. b12.
Should you remove or keep the salmon scales?
Traditionally consuming salmon scales is not a common practice being it is non-palatable or readily available as other parts of fish. When you buy fish from a supermarket generally it is de-scaled especially if you are buying fish fillets instead of whole fish.
Although the concentration of omega-3 fatty acids in the scales is minimal compared to that of the flesh of the fish, it is nutritionally advantageous to include the scales in the salmon fish recipe preparation.
Generally, it is observed that if the scales are big it can make the fish soggy and unpleasant for taste. In such a case, it is best to remove the scales especially if you are looking for crispy fried fish. If you want to bake the salmon then including the scales does not affect the tender texture of the baked fish.
Based on the method of preparation and texture of the fish that you like, you can choose whether to include the salmon scales for its nutritional benefits.
How many omega-3 fatty acids can you get from Salmon?
The amount of omega-3 fatty acids varies based on the variety and the way of preparation of salmon.
as per USDA
- Per 100 gm of raw farmed Atlantic salmon contains 3.89 gm of total polyunsaturated fatty acids
- Per 100 gm of raw wild Atlantic salmon contains 2.54 gm of total polyunsaturated fatty acids
- Per 100 gm of cooked farmed Atlantic salmon contains 4.55 gm of total polyunsaturated fatty acids
- Per 100 gm of cooked wild Atlantic salmon contains 3.26 gm of total polyunsaturated fatty acids
Farmed salmon have a generally higher percentage of omega-3 fatty acids because of the controlled, nutritious diet they receive in farm settings.
What are the benefits of omega-3 fatty acids?
- Eye health
Omega 3 fatty acids help in reducing dry eye syndrome and age-related macular
- Dry eye condition is a common condition due to insufficient or poor-quality tear production. EPA and DHA help in the production of tears keeping the eyes moist and lubricated and thus reducing dry eye syndrome.1
- In macular degeneration, the central part of the retina responsible for sharp vision is affected. Omega 3 fatty acids have anti-inflammatory properties so they can reduce its progression and risk.2
- Mental health
Low intake of omega-3 fatty acids has been linked to depression and anxiety cases so food rich in omega-3 supplements may prevent or improve mental conditions like anxiety and depression.3
- Autoimmune conditions
Omega 3 fatty acids help in reducing inflammation and thus help in autoimmune conditions like asthma, arthritis and Inflammatory bowel disease.4
- Skin conditions
Omega 3 fatty acids prevent water loss and help retain moisture. So they are helpful in skin conditions arising from dryness and dehydration. Omega 3 fatty acids may help reduce skin conditions like psoriasis dermatitis.5
- Cardiovascular health
Omega-3 fatty acids, particularly EPA and DHA found in fatty fish, help to improve cardiovascular health. They play an important role in lowering triglyceride levels, improving blood vessel function, and lowering blood pressure and inflammation.6
- Brain health
Dementia and age-related cognitive decline
Omega 3 fatty acids improve brain functioning and thus also play a vital role in reducing dementia and age-related cognitive decline.DHA which is abundant in the brain plays a key role in memory, brain development and learning.7
Summary
The fat we have in the body or in various plant and animal sources is made up of fatty acids. They are divided into four general categories: saturated, monosaturated, polyunsaturated and trans fats. These fatty acids are essential for various body functions.
Your body can not synthesise these fatty acids on its own so it is essential to include food sources in your diet which contain these fatty acids. The polyunsaturated fatty acids are further divided into 2 types omega3 fatty acids and omega 6 fatty acids.
On the surface of the skin of Salmon fish, there is a layer of small scales. These scales are silverish translucent in colour. They overlap and form a protective armour-like structure protecting from predators and bruising. They are made from tough keratinous material. Most of the time these salmon scales are removed during the preparation process but nutritionally salmon scales are a good source of omega-3 fatty acids specifically EHA and DHA.
Omega 3 fatty acids play a vital role in maintaining cardiovascular health, brain health and skin health. They help prevent conditions like dry eye syndrome, and macular degeneration. Omega 3 fatty acids help in preventing autoimmune conditions like arthritis, and inflammatory bowel disease as well as skin conditions like psoriasis and eczema. Overall, including salmon scales in the preparation can boost your supply of omega-3 fatty acids and protect you from various health conditions.
References
- Bhargava R, Kumar P, Kumar M, Mehra N, Mishra A. A randomized controlled trial of omega-3 fatty acids in dry eye syndrome. Int J Ophthalmol [Internet]. 2013 [cited 2024 Mar 22]; 6(6):811–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3874521/
- Hodge WG, Schachter HM, Barnes D, Pan Y, Lowcock EC, Zhang L, et al. Efficacy of ω-3 Fatty Acids in Preventing Age-Related Macular Degeneration: A Systematic Review. Ophthalmology [Internet]. 2006 [cited 2024 Mar 22]; 113(7):1165–73. Available from: https://www.sciencedirect.com/science/article/pii/S0161642006003058.
- Larrieu T, Layé S. Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety. Front Physiol [Internet]. 2018 [cited 2024 Mar 22]; 9. Available from: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2018.01047/full.
- Simopoulos AP. Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases. Journal of the American College of Nutrition [Internet]. 2002 [cited 2024 Mar 22]; 21(6):495–505. Available from: http://www.tandfonline.com/doi/abs/10.1080/07315724.2002.10719248.
- Sawada Y, Saito-Sasaki N, Nakamura M. Omega 3 Fatty Acid and Skin Diseases. Front Immunol [Internet]. 2021 [cited 2024 Mar 22]; 11. Available from: https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2020.623052/full.
- Harris WS, Miller M, Tighe AP, Davidson MH, Schaefer EJ. Omega-3 fatty acids and coronary heart disease risk: Clinical and mechanistic perspectives. Atherosclerosis [Internet]. 2008 [cited 2024 Mar 22]; 197(1):12–24. Available from: https://www.sciencedirect.com/science/article/pii/S0021915007007344.
- Maltais M, Lorrain D, Léveillé P, Viens I, Vachon A, Houeto A, et al. Long-chain Omega-3 fatty acids supplementation and cognitive performance throughout adulthood: A 6-month randomized controlled trial. Prostaglandins, Leukotrienes and Essential Fatty Acids [Internet]. 2022 [cited 2024 Mar 22]; 178:102415. Available from: https://www.sciencedirect.com/science/article/pii/S0952327822000278.
