Salmon

Salmon is the headline example of a fatty fish: a 100g serving provides roughly 2-2.5g of EPA + DHA — the long-chain omega-3s with the strongest clinical evidence for cardiovascular protection, anti-inflammatory effects, and brain development. Unlike plant ALA omega-3 (in chia, flax, walnuts), EPA and DHA from fish don't require inefficient conversion in the body.

Wild vs. farmed

Both forms are useful sources of omega-3. Wild salmon has a leaner, slightly more variable fat profile and lower contaminant levels on average. Farmed salmon is fattier — which actually means more total omega-3 per serving — but historically has had higher PCB and dioxin levels. Current farmed salmon contaminant levels are well below safety thresholds, and the cardiovascular benefit substantially outweighs the residual risk for most people.

Mercury and pregnancy

Salmon is on the FDA/EPA "Best Choices" list — mercury is low enough that pregnant and breastfeeding women can safely eat 2-3 servings per week, and children can eat it regularly. This is in contrast to large predatory fish (king mackerel, swordfish, shark, bigeye tuna) which should be limited or avoided during pregnancy.

For people with histamine intolerance, salmon (like all fish) develops histamine quickly if not kept cold. Scombroid poisoning — flushing, headache, palpitations — comes from improperly stored fish, not the fish itself. Fresh or properly frozen salmon is fine; "fresh" fish sitting on display for days is the concern.