Omega 3’s to Reduce Inflammation
Shared by Dr. Justin Thompson
In our Dallas clinic we teach our patients that to reduce inflammation, stay healthy and out of pain we need to make sure we’re getting plenty of omega-3’s in our diet. Salmon is often hailed as a superfood, and for good reason. Rich in omega-3 fatty acids, high-quality protein, and essential vitamins, this delicious fish offers numerous health benefits. Omega-3s are known to support heart health, reduce inflammation, and promote brain function. Additionally, salmon is an excellent source of B vitamins, which play a crucial role in energy production and maintaining a healthy metabolism. Pairing salmon with asparagus, a nutrient-dense vegetable packed with vitamins A, C, and K, creates a vibrant and wholesome meal that is as good for your body as it is for your taste buds. Eating well is essential when managing inflammation and in turn, pain!
Research
“In recent years, a number of studies have clearly remarked the nutritional benefits of fish consumption: proteins, vitamins, minerals, and especially omega-3 polyunsaturated fatty acids (PUFAs), which may protect against several adverse health effects, including coronary heart disease mortality and stroke.”
“A diet high in omega-3 fatty acids has been shown to increase the expression of LPL and subsequent lipoprotein lipase protein on the endothelial lining and decrease the size of chylomicrons.”
“Several studies have found that prolonged use of omega-3 fatty acids for more than 6 weeks can increase the body’s metabolic rate and decrease total body fat. More specifically, study participants showed increased lean muscle mass, decreased fat mass, increased resting metabolic rate, increased energy expenditure during exercise, and increased fat oxidation during rest and exercise.”
Ingredients (always look for organic, natural, local and/or wild sourced ingredients)
- 4 salmon fillets (about 6 ounces each)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 1 teaspoon dried dill (or fresh dill, if available)
- Salt and pepper to taste
- 1 pound fresh asparagus, trimmed
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 tablespoon lemon zest (optional)
Instructions
In a small bowl, whisk together olive oil, lemon juice, minced garlic, dried dill, salt, and pepper. This will be used to marinate the salmon.
Place the salmon filets in a shallow dish or resealable plastic bag. Pour the marinade over the salmon, making sure each filet is well-coated. Cover or seal and refrigerate for at least 30 minutes (up to 2 hours for more flavor).
Preheat your grill to medium-high heat (about 375°F to 400°F). If using a grill pan, heat it over medium heat on the stove.
While the grill is heating, toss the trimmed asparagus in a bowl with olive oil, salt, and pepper. If desired, add lemon zest for extra flavor.
Remove the salmon from the marinade and place it skin-side down on the grill. Grill for about 5-6 minutes per side, or until the salmon is cooked through and flakes easily with a fork.
While the salmon is grilling, place the asparagus directly on the grill or in a grill basket. Grill for about 4-5 minutes, turning occasionally, until tender and slightly charred.
Once cooked, remove the salmon and asparagus from the grill. Serve immediately, garnished with fresh lemon slices or additional dill if desired.
Resources
Domingo, J. L. (2007). Omega-3 fatty acids and the benefits of fish consumption: Is all that glitters gold? Environment International, 33(7), 993–998. https://doi.org/10.1016/j.envint.2007.05.001
Park Y, Harris WS. Omega-3 fatty acid supplementation accelerates chylomicron triglyceride clearance. J Lipid Res. 2003 Mar;44(3):455-63. [PubMed]
Logan SL, Spriet LL. Omega-3 Fatty Acid Supplementation for 12 Weeks Increases Resting and Exercise Metabolic Rate in Healthy Community-Dwelling Older Females. PLoS One. 2015;10(12):e0144828. [PMC free article] [PubMed]
Noreen EE, Sass MJ, Crowe ML, Pabon VA, Brandauer J, Averill LK. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. J Int Soc Sports Nutr. 2010 Oct 08;7:31. [PMC free article] [PubMed]
Couet C, Delarue J, Ritz P, Antoine JM, Lamisse F. Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. Int J Obes Relat Metab Disord. 1997 Aug;21(8):637-43. [PubMed]
Our Message
When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.
