Salmon – The Omega-3 Cancer Fighter

Salmon – The Omega-3 Cancer Fighter

Feb 27, 2025

Salmon – The Omega-3 Cancer Fighter, and an example recipe

by Christina Blanchard-Horan, PhD


Salmon - a Powerful Anti-Cancer Food

Salmon is widely recognized as a superfood for its anti-inflammatory properties, heart health benefits, and brain-boosting nutrients. But did you know that salmon may also play a key role in cancer prevention? Its rich content of omega-3 fatty acids, antioxidants, and essential vitamins makes it a foundational protein in any cancer-fighting diet.

Key Cancer-Fighting Benefits of Salmon


🔥 Anti-Inflammatory Properties: Chronic inflammation is linked to cancer development. Omega-3 fatty acids in salmon, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), help reduce inflammation in the body (Calder, 2017).


🧠 Brain Health & Cognitive Support: DHA is crucial for brain function and neuroprotection, reducing oxidative stress and inflammation, both of which contribute to cognitive decline and neurodegenerative diseases (Gómez-Pinilla, 2008).


❤️ Heart Health & Circulation: A diet rich in omega-3 fatty acids lowers the risk of cardiovascular disease, which is crucial for overall well-being during and after cancer treatments (Mozaffarian & Wu, 2012).


🛡️ Antioxidant Protection: Salmon contains astaxanthin, a powerful antioxidant that protects cells from oxidative damage, a key factor in cancer progression (Ambati et al., 2014).


Recipe: Anti-Cancer Garlic Ginger Salmon with Roasted Vegetables



This recipe incorporates other cancer-fighting ingredients such as garlic, ginger, turmeric, and cruciferous vegetables—all known for their detoxifying and anti-inflammatory properties.



Ingredients


✅ Salmon Fillets (Wild-Caught) – 2 (6 oz each)

✅ Garlic (Minced) – 2 cloves (immune-boosting, cancer-fighting)

✅ Fresh Ginger (Grated) – 1 tbsp (anti-inflammatory, digestive aid)

✅ Turmeric Powder – 1 tsp (powerful antioxidant, reduces inflammation)

✅ Lemon Juice – 2 tbsp (alkalizing, vitamin C-rich)

✅ Olive Oil – 2 tbsp (healthy fats, anti-inflammatory)

✅ Broccoli & Cauliflower – 2 cups (cruciferous vegetables, detox support)

✅ Spinach (Fresh) – 1 cup (rich in folate, anti-cancer properties)

✅ Pink Himalayan Salt & Black Pepper – To taste



Instructions


1️⃣ Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.

2️⃣ In a bowl, mix olive oil, garlic, ginger, turmeric, lemon juice, salt, and pepper.

3️⃣ Coat salmon fillets with the mixture and let them marinate for 10 minutes.

4️⃣ Place salmon on the baking sheet and surround with broccoli and cauliflower. Drizzle remaining marinade over the vegetables.

5️⃣ Bake for 15-18 minutes, or until salmon flakes easily with a fork.

6️⃣ Serve over a bed of fresh spinach, allowing the heat to slightly wilt the greens.

7️⃣ Enjoy!



Why This Recipe is a Cancer-Fighting Powerhouse


  • Garlic & Ginger: Known for their immune-boosting and anti-cancer properties (Nicastro et al., 2015).
  • Turmeric: Contains curcumin, a powerful antioxidant that inhibits cancer cell growth (Aggarwal & Sung, 2009).
  • Broccoli & Cauliflower: Cruciferous vegetables high in sulforaphane, which aids in detoxification and inhibits tumor growth (Clarke et al., 2008).


Final Thoughts



Incorporating wild-caught salmon into your diet is a delicious and effective way to support cancer prevention, reduce inflammation, and boost overall health. Pairing it with other nutrient-rich, cancer-fighting ingredients enhances its benefits, making every meal a step toward a healthier life.



💬 What are your favorite ways to cook salmon? Let’s share ideas in the comments!


References

  • Aggarwal, B. B., & Sung, B. (2009). Pharmacological basis for the role of curcumin in chronic diseases: An age-old spice with modern targets. Trends in Pharmacological Sciences, 30(2), 85-94. https://doi.org/10.1016/j.tips.2008.11.002
  • Ambati, R. R., Phang, S. M., Ravi, S., & Aswathanarayana, R. G. (2014). Astaxanthin: Sources, extraction, stability, biological activities and its commercial applications—A review. Marine Drugs, 12(1), 128-152. https://doi.org/10.3390/md12010128
  • Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: From molecules to man. Biochemical Society Transactions, 45(5), 1105-1115. https://doi.org/10.1042/BST20160474
  • Clarke, J. D., Dashwood, R. H., & Ho, E. (2008). Multi-targeted prevention of cancer by sulforaphane. Cancer Letters, 269(2), 291-304. https://doi.org/10.1016/j.canlet.2008.04.018
  • Gómez-Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578. https://doi.org/10.1038/nrn2421
  • Mozaffarian, D., & Wu, J. H. Y. (2012). Omega-3 fatty acids and cardiovascular disease: Effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 58(20), 2047-2067. https://doi.org/10.1016/j.jacc.2011.06.063
  • Nicastro, H. L., Ross, S. A., & Milner, J. A. (2015). Garlic and onions: Their cancer prevention properties. Cancer Prevention Research, 8(3), 181-189. https://doi.org/10.1158/1940-6207.CAPR-14-0172

salmon dish with anti-cancer ingredients like garlic, ginger, turmeric, and vibrant vegetables. Let me know if you need any modifications! 🍽️✨


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