She Strengthens

Unlock the Power of Salmon: 8 Surprising Health Benefits

Salmon is often hailed as a superfood, and for good reason. This pink fish is packed with nutrients, antioxidants, and omega-3 fatty acids that can have a profound impact on our overall health and wellbeing. From heart health to brainpower, let’s dive into the top 8 benefits of incorporating salmon into your diet.

Nutritional Powerhouse

A 3-ounce serving of farmed Atlantic salmon provides a wealth of essential nutrients, including protein, vitamins B12, B6, and D, and minerals like selenium. This powerhouse of nutrition makes salmon an excellent addition to a balanced diet.

Heart Health Hero

Salmon contains a significant amount of omega-3 fatty acids, which have been shown to prevent blood clots, stabilize heart rhythms, and improve blood pressure. Research has consistently demonstrated that eating fatty fish like salmon several times a week can reduce the risk of heart problems, including coronary heart disease and heart attacks.

Antioxidant-Rich

Salmon’s vibrant pink color comes from astaxanthin, a potent antioxidant that helps clear cells of damaging free radicals and reduce inflammation. This antioxidant may also help reduce the buildup of plaque in arteries, further supporting heart health. Additionally, selenium, another antioxidant found in salmon, has been linked to reduced risk of certain cancers, cognitive decline, and thyroid health issues.

Brainpower Boost

Docosahexaenoic acid (DHA), a type of omega-3 fatty acid found in salmon, has been shown to improve cognitive function, particularly in older adults. Deficiencies in DHA have been linked to serious cognitive conditions like Alzheimer’s disease, making salmon a valuable addition to a brain-healthy diet.

Protein-Packed

With 17 grams of protein per 3-ounce serving, salmon is an excellent source of this essential nutrient. Whether you’re looking to build muscle or support overall health, salmon is a great option.

Good-Mood Food

Research has consistently demonstrated a link between omega-3 fatty acids and improved mental health. Eating salmon and other fatty fish has been shown to reduce symptoms of depression, bipolar disorder, and attention deficit hyperactivity disorder.

Pregnancy Perks

Consuming omega-3s during pregnancy has been linked to reduced risk of premature birth and low birth weight. Additionally, DHA has been shown to support fetal brain development, making salmon a valuable addition to a prenatal diet.

Culinary Versatility

Salmon’s rich flavor and meaty texture make it a versatile ingredient for a variety of dishes. From creamy pastas to savory poke bowls, salmon can be baked, grilled, pan-seared, or smoked to perfection.

Easy Salmon Recipes

Looking to incorporate more salmon into your diet? Try these simple and delicious recipes:

• Perfect salmon burgers
• Pan-seared salmon with dill lentil pilaf
• Smoked salmon with avocado-dill yogurt
• Lemony salmon with quinoa and roasted vegetables
• Baked salmon with sesame and soy sauce

Salmon Safety Tips

Before adding salmon to your diet, keep the following tips in mind:

• Pregnant women should limit seafood intake to 8-12 ounces per week and opt for low-mercury fish like canned tuna or catfish.
• Both farmed and wild-caught salmon are safe to eat, but farmed salmon may be lower in protein per calorie.
• When eating raw seafood, make sure to buy previously frozen products to reduce the risk of foodborne illness.