Super Salmon: The good oils

It’s easy to pop a pill or swallow a potion in the hopes of making us healthier, happier beings. But why go to the pill-box when nature provides us with a healthy and tasty way to dose up on the good oils instead?

A recent Australian study has shown that eating fish with Omega-3s may very well be more beneficial to general heart health and well-being than using supplements.

The benefits of salmon revealed

The study published in Nutrition and Dietetics, the Dietitians Association of Australia’s journal, compared the effect of long chain Omega-3 oils from fresh salmon and fish oil capsules on heart disease risk factors. The study showed that eating fish twice a week could be more effective in lowering blood pressure than popping a fish oil pill.

Even better, a single 100gm piece of salmon is the Omega-3 equivalent of a staggering 14 standard fish oil capsules! But the benefits of oily fish go further than just heart health. Our own local New Zealand King salmon is one of the best ways to get your weekly Omega-3 requirements, as well as minerals such as selenium and zinc.

What can salmon do for me?

The Institute of Food, Nutrition and Human Health at Massey University notes that New Zealand-produced Regal King salmon contains more healthy Omega-3 fatty acids than any other salmon, and they’ve identified seven major health issues that salmon products have been shown to be of benefit:

  • Facilitating weight loss.
  • Improving bone health and prevention of osteoporosis.
  • Improving the functioning of the immune system and the body’s ability to fight infection.
  • Heart health.
  • Improving overall nutrition.
  • Promoting brain development and intelligence.
  • General health and prevention of major diseases such as cancer and diabetes.

How do you cook it?

Salmon is a flavoursome food that can be cooked and served in many simple and nutritious ways. You can bake it, grill it, poach it, stir-fry it, BBQ it, steam it – or even eat it raw.

Salmon is ready to eat when the flesh turns opaque. It is quite safe to serve salmon rare and it can also be eaten raw. Whatever cooking method you use, salmon cooks very quickly and should flake easily when tested with a fork.

Where can I get salmon?

All major supermarkets in New Zealand stock New Zealand king salmon, along with local fishmongers or smaller food retailers. If you can’t find what you’re looking for call 0800 SALMON and a customer sales representative will direct you to your closest retail outlet.

Find out more about healthy King salmon at www.kingsalmon.co.nz and look for recipes and cooking hints at www.regalsalmon.co.nz.


NZ Real Health and Regal Salmon are giving one lucky reader the chance to win an indulgent gift hamper filled with a variety of Regal Salmon’s delicious and nutritious cold and hot smoked salmon. To enter, visit our competitions page.

Photo / Supplied

Scroll to Top