Salmon

Salmon is recommended as a high omega-3, omega-6, and vitamin B12 fish for the Longevity Diet

Why It Matters for Longevity

Salmon is recommended as a high omega-3, omega-6, and vitamin B12 fish for the Longevity Diet High EPA/DHA (omega-3) content; reduces cardiovascular risk and inflammation; essential for cell membrane function. Wild-caught salmon is a top source of vitamin B12 (2.3–4 mcg per 75 g cooked, 38–67% DV), vitamin D (44–447 IU per 3 oz cooked, 11–112% DV), omega-3 (1.08–1.38 g EPA/DHA per 75 g), vitamin A (59 mcg RAE), and magnesium (26 mg per 3 oz); also a calcium source when canned with bones Rich in omega-3 fatty acids (EPA/DHA), vitamin D, vitamin B12, and protein; supports cardiovascular and brain health. Meta-analysis (PMID 17374686) found regular fatty fish consumption reduces coronary heart disease mortality by ~36%; EPA/DHA in salmon is a primary driver (PubMed) Salmon omega-3s (EPA/DHA) reduce systemic inflammation markers including IL-6 and TNF-alpha (PMID 26263244), supporting longevity pathways (PubMed)

How to Use It

Pairs well with lemon, dill, capers. Use as a fish in your daily meals according to the Longevity Diet guidelines.

What to Pair It With

Synergies

• Olive Oil (synergy): Olive oil polyphenols and salmon omega-3s together reduce cardiovascular inflammation through complementary pathways - Vitamin D (complement): Salmon is among the richest natural food sources of vitamin D, synergizing with its own calcium-sparing effect - Sardines (complement): Both low-mercury oily fish; rotating between them diversifies omega-3 and mineral intake

Flavor Profile

Taste: rich, buttery, mildly savory, slightly sweet. Aroma: oceanic, mild fish, umami. Texture: flaky, moist, tender. Category: fatty fish.

The Science

• PubMed: Meta-analysis (PMID 17374686) found regular fatty fish consumption reduces coronary heart disease mortality by ~36%; EPA/DHA in salmon is a primary driver - PubMed: Salmon omega-3s (EPA/DHA) reduce systemic inflammation markers including IL-6 and TNF-alpha (PMID 26263244), supporting longevity pathways - Examine.com: Salmon is one of the richest dietary sources of EPA and DHA; regular consumption linked to reduced triglycerides, improved HDL, and lower all-cause mortality in large cohort studies - Book claim (high confidence): Salmon is recommended as a high omega-3, omega-6, and vitamin B12 fish for the Longevity Diet - Book claim (high confidence): Wild-caught salmon is a top source of vitamin B12 (2.3–4 mcg per 75 g cooked, 38–67% DV), vitamin D (44–447 IU per 3 oz

Key Nutrients