Biological aging may be slowed by this food - salmon

 I'm sure you never had salmon in the hospital, which means doctor incompetence!

 As proven by ignoring earlier research!

• Salmon (2 posts to May 2015)

Biological aging may be slowed by this food

Key Points

• Salmon provides omega-3s, protein and vitamin D, which are important nutrients for supporting healthy aging.
• Chronic inflammation and shorter telomeres are associated with age-related diseases.
• Grilling, canned and smoked options are easy ways to incorporate more salmon at every meal.

Age is just a number; however, biological age is a bit more involved than how many birthdays you have had. “Chronological age measures time, but biological age reflects the accumulation of cellular and molecular damage that builds up over the lifespan and gradually affects how the body functions,” explains Jennifer Pallian, RD.

“Healthy aging is not just about adding years to life,” says Pallian. “It is about maintaining strength, independence and quality of life as we get older.” Diet plays an important role in healthy aging. Eating patterns rich in nutrient-dense foods like fruits, vegetables, nuts and omega-3-rich foods contribute to a more favorable biological age. Your overall eating patterns are more important than any one food you eat, but consuming more salmon is associated with additional benefits that may influence biological factors that impact aging, like chronic inflammation, muscle mass and cognitive health. We chatted with registered dietitians and dug into the science behind why this food is so powerful.

Why Salmon Helps Biological Aging

Has Anti-Inflammatory Properties

Chronic inflammation has such an impact on biological age that it has its own name—inflammaging. Inflammaging is linked with frailty, chronic disease and even death. Omega-3 fatty acids like those found in salmon have anti-inflammatory properties and help reduce the release of pro-inflammatory cytokines. “Chronic inflammation is one of the drivers of biological aging, so foods rich in omega-3s can play an important protective role,” explains Laura Pensiero, RDN.

Oxidative stress, an imbalance of free radicals that can perpetuate chronic inflammation, increases as you get older. It can contribute to the development of conditions such as neurodegenerative diseases, arthritis, cancer and cardiovascular disease. Because omega-3 fatty acids have anti-inflammatory properties, they may help reduce oxidative stress and influence disease development. The anti-inflammatory impact of omega-3s can also be beneficial for immunity. Omega-3s are associated with reduced disease activity in certain autoimmune disorders. As you age, omega-3s may even help reduce inflammation in the retina, which could help slow or prevent age-related macular degeneration.

Researchers have also explored whether omega-3 fatty acids can help protect telomeres. “Some epidemiological studies have found that higher blood levels of omega-3s are associated with slower telomere shortening. Since altered telomere biology has been linked with age-related conditions such as cardiovascular disease, type 2 diabetes and neurodegenerative diseases, omega-3s have become a focus of interest in aging research,” adds Pallian.

Supports Brain Health

As you age, changes occur in the brain that can impact memory and cognitive function. Healthy lifestyle habits, like staying active and following a Mediterranean-style diet, can help keep your brain sharp and lower your risk of developing Alzheimer’s disease. But a form of omega-3s found in salmon, called DHA (docosahexaenoic acid), can be particularly helpful for supporting brain health. “In the brain, DHA is a major structural fatty acid in neural membranes, yet brain DHA levels tend to decline with age. Lower omega-3 status has been linked with a higher risk of cognitive decline, while higher omega-3 levels have been associated with reduced risk of dementia in observational studies,” says Pallian.

Helps Maintain Muscle and Bone Health

Salmon is often touted for its healthy fats, but it’s also a protein powerhouse, providing 21 grams in just one 3-ounce portion. “Protein plays an important role in healthy aging by helping preserve muscle mass and strength, which naturally decline with age,” shares Jacqueline Gomes, RD, M.B.A. “Adequate protein intake helps prevent sarcopenia (age-related muscle loss) and also supports immune function, tissue repair and metabolic health, including insulin sensitivity.”

Prioritizing getting enough protein as you age is crucial because it helps to maintain skeletal muscle, which in turn keeps our bones strong. Sarcopenia, the loss of muscle mass in older adults, is associated with increased fracture risk and low bone mineral density. Frail bones can threaten health and quality of life, leading to osteoporosis and limited mobility.

Delivers Vitamin D

In addition to its protein and omega-3 content, “Salmon is also one of the best natural food sources of vitamin D, which supports bone health, immune function and muscle strength—areas that become increasingly important with aging,” shares Pensiero.

Vitamin D helps keep bones and muscles strong and may help reduce your risk of other age-related chronic conditions. “The active form of vitamin D binds to receptors in muscle tissue and helps stimulate protein synthesis and muscle growth. This is particularly relevant during aging because vitamin D receptor expression in muscle declines over time, contributing to age-related loss of muscle mass and function,” adds Pallian. She shares that vitamin D supports aging because it’s linked with longer telomeres, which help protect our cells and prevent damage to chromosomes. Short telomeres are linked with age-related diseases such as heart disease and dementia.

How to Enjoy More Salmon

There are so many delicious ways to eat more salmon. Gomes enjoys it pan-seared, poached, chilled, in a salad and with a garlicky mustard topping. Here are some other ideas to get more salmon in your diet.

• Enjoy it for breakfast. For an omega-3 boost in the morning, top a whole-grain English muffin or bagel with a little bit of cream cheese, smoked salmon, capers and thinly sliced red onion.
• Open up a can. Canned salmon provides an often-overlooked, inexpensive way to get all the same nutrients in. Pallian recommends making salmon patties with canned salmon. “They cook up crispy on the outside while staying tender inside, and come together in just minutes. I like serving them with lemon wedges and a fresh salad for an easy weeknight dinner.”
• Throw it on the grill. Pensiero likes grilling her salmon for a simple meal. “I love it grilled with olive oil and lemon,” she says, adding that she appreciates how easy it is to use in different ways, too, like roasted in the oven or served over grain bowls.

Our Expert Take

One food alone won’t slow down biological aging, but including salmon as part of an overall healthy diet and lifestyle can help you slow down your biological age and feel good as you get older, thanks to its omega-3 fatty acids, protein and vitamin D. These nutrients play a role in a variety of conditions that impact aging, such as oxidative stress, brain, bone and muscle health. Salmon is a delicious and versatile food that can be enjoyed any time of day as a part of a nutrient-dense meal or snack.

Read the original article on EatingWell