Reducing Inflammation with Omega 3’s

Shared by Dr. Erik Waldeland

Reducing Inflammation with Omega 3's

Omega-3 fatty acids possess anti-inflammatory properties that have been shown to aid in reducing inflammation and pain, as supported by the attached research article. The article states, “Omega-3 fatty acids present in fish oil inhibit the production of inflammatory mediators which are responsible for the initiation and progression of inflammation.” Additionally, the study highlights that “Consumption of omega-3 fatty acids has been associated with a reduction in the production of pro-inflammatory cytokines and eicosanoids.” Including omega-3-rich foods in our diet, such as salmon, can be an excellent way to incorporate these beneficial fatty acids. The recipe provided, a salmon salad, offers a delicious and convenient means to obtain a substantial amount of omega-3’s while enjoying a satisfying meal.

Our mission in East Dallas Chiropractic clinics is to provide resources and knowledge for our patients to incorporate healthy lifestyle choices into their daily routine to help the body heal more efficiently and become overall a healthier person.  Pain can come from many different aspects of life, but it almost always comes down to how well you’re eating, moving, and managing your stress.

Ingredients

Marinade/Dressing

  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice fresh squeezed
  • 1 tablespoon red wine vinegar (optional)
  • 1 tablespoon fresh chopped parsley
  • 2 teaspoons garlic minced
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • cracked pepper to taste
  • 1 pound (500 g) skinless salmon fillets

Salad

  • 4 cups Romaine (or Cos) lettuce leaves, washed and dried
  • 1 large cucumber diced
  • 2 Roma tomatoes diced
  • 1 red onion sliced
  • 1 avocado sliced
  • 1/2 cup feta cheese crumbled
  • 1/3 cup pitted Kalamata olives (or black olives), sliced (optional)
  • Lemon wedges to serve
Instructions
  1. Whisk together all of the marinade/dressing ingredients in a large jug. Pour out half of the marinade into a large, shallow dish. Refrigerate the remaining marinade to use as the dressing later.
  2. Coat the salmon with the marinade. Heat 1 tablespoon of oil in a skillet or grill pan over medium-high heat. Sear salmon on both sides until crispy and cooked to your liking.
  3. While salmon is cooking, prepare all of the salad ingredients and mix in a large salad bowl.
  4. Slice salmon and arrange over salad. Drizzle with the remaining UNTOUCHED dressing. Serve with lemon wedges.
Resources

Zivkovic AM, Telis N, German JB, Hammock BD. Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health. Calif Agric (Berkeley). 2011 Jul;65(3):106-111. doi: 10.3733/ca.v065n03p106. PMID: 24860193; PMCID: PMC4030645.