Eat this: Alaskan salmon and “Ocean’s Alive” fish

Pratt and Matthews 2004 book “Superfoods” is influential in the performance nutrition space since it illustrates 14 categories of  nutrient dense, restorative, and supercharged foods. Some foods are everyday items, while others are often eschewed by consumers on an average supermarket trip. It is one of a few books that I regularly recommend to my clients. In this section, I will shed some light on a major Superfood, Wild Alaskan Salmon, and how to make wise eco-friendly fish choices.

Wild Alaskan Salmon and other cold water fish are quintessential body building foods because of their fatty acid profiles and high levels of protein. Salmon is rich in omega-3 fatty acids, a polyunsaturated fat which is necessary for building cell membranes, improving heart health, reducing hypertension, improving some forms of autoimmune disease, and improving mental health symptoms (Ursell, A, Healing Foods, 2000 ).

Cold water fish is perfect recovery food for those involved in speed and power sports (sprinting, football, skiing). These sports impose high demands on the body’s metabolic and skeletal systems, particularly joints and connective tissue. Not only does cold water fish supply ample levels of protein, omega-3 fatty acids may help lubricate joints and assist in natural anabolic hormone production.

Unfortunately, our ocean’s fish stocks are being depleted by overfishing and pollutants, and some farmed fish can have detrimental effects on water supplies. This list from Environmental Defense Fund, will help you make informed decisions for your health and for the health of our oceans.


  • Crab, Dungeness
  • Mussels
  • Oysters (farmed)
  • Sablefish/ Black Cod (Alaska, Canada)
  • Salmon, wild (Alaska)
  • Sardines, Pacific (U.S.)
  • Shrimp, pink (Oregon)
  • Trout, rainbow (farmed)
  • Tuna, albacore (U.S., Canada)


  • Clams (wild)
  • Cod, Pacific (trawl)
  • Crab, Snow
  • Flounder/sole (Pacific)
  • Lobster, American/Maine
  • Scallops, sea (U.S., Canada)
  • Shrimp (U.S. wild)
  • Squid
  • Tilapia (Latin America)
  • Tuna, canned light


  • Chilean sea bass
  • Grouper
  • Orange roughy
  • Rockfish (trawl)
  • Salmon, farmed or Atlantic
  • Shark
  • Swordfish (imported)
  • Tilefish (Gulf of Mexico/South Atlantic)
  • Tuna, bigeye/yellowfin
  • Tuna, bluefin

About The Author

Eric Minkwitz

Since 2002, Eric Minkwitz has operated Mink Training Systems, a sports performance, workplace wellness, and nutritional consulting business geared towards student-athletes, active individuals, and busy professionals. Minkwitz works with people of all levels, to educate and empower his clients to reach their potential in team sports, personal endeavors, and physical competitions of all types.


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