Protein
Wild Salmon
9/10 Strong evidence
Fatty cold-water fish rich in long-chain omega-3 fatty acids EPA and DHA, with strong evidence for cardiovascular and autoimmune inflammation.
Active compounds
-
EPA (eicosapentaenoic acid)
Competes with arachidonic acid for COX/LOX enzymes, shifting eicosanoid production toward less inflammatory mediators
-
DHA (docosahexaenoic acid)
Precursor to resolvins and protectins, which actively resolve inflammation
Helps with
Practical tips
- Preparation
- Wild-caught preferred; bake, grill, or pan-sear
- Recommended amount
- 2-3 servings (3-4 oz each) per week
- Absorption
- Cooking does not significantly degrade omega-3s; avoid deep-frying
- Cautions
- Some farmed varieties are higher in omega-6; check for sustainable sourcing