Evidence-Based, Simplified Nutrition and Lifestyle Strategies


Microblog: The Nutrition Facts of Salmon Roe (Mixed)

Salmon roe has one of the highest concentrations of the two omega-3s essential to human health: DHA and EPA. DHA is vital for brain and eye development. EPA and DHA are essential for eye, heart, immune system, and mental health.

♥️One ounce of salmon roe contains more than 1,050 milligrams of omega-3s, including 438 milligrams of EPA and 514 milligrams of DHA. That’s more than the one gram daily recommended for heart health by the American Heart Association.[1]

🐟Salmon roe (and most fish eggs) contains every single essential vitamin needed for optimal health. Salmon roe has nearly all the essential minerals needed by the body.

🏆Salmon roe is arguably the most nutrient-dense food. Salmon roe also outperforms other roes because of the omega-3 fats and vitamin D that work together. Remember, vitamin D is a fat-soluble vitamin and requires healthy fats to be absorbed and used by the body.

🧠Salmon roe also contains vitamin B12—which is one of the most essential nutrients for brain health—as well as selenium—a micronutrient that has properties of antioxidants and a micronutrient that is not easy to obtain.

⚠️Brazil nuts are high in selenium, but they also come with a dose of gut-damaging antinutrients.

👶🏻Traditional cultures ensured that women and children had first access to salmon roe. Some babies start eating it as early as six months.

🤱🏻Knowing the nutrient density of salmon roe and the importance of EPA and DHA—which manufacturers now add to infant formula—why should we shy away from salmon roe while we are pregnant, nursing, and while a baby is just learning to eat solids?

🤰🏻Women are told to stay away from sushi while pregnant or nursing, but if women can get high-quality sushi, I would question the advice.

⁉️Is it really better to get EPA and DHA in formula and pills than from these natural powerhouse foods? I don’t think so.



[1] National Institutes of Health, “Omega-3 Fatty Acids Fact Sheet,” 2019, https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/.

Nutrition with Judy

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