With good reason, Salmon is the second most popular seafood in the U.S., it is delicious and loaded with nutrients for optimal health. In fact, consuming salmon just twice a week is linked to a lower risk of heart disease.

Let’s discover more about how salmon uniquely supports the body and brain, along with easy ways to eat more.

Introducing Salmon

Salmon is truly one of nature’s nutritional masterpieces. As an oily, cold-water fish, here is what makes salmon so extraordinary:
  • Excellent Source of Protein

    Salmon contains over 20 grams of high-quality, muscle-building protein per 3-ounce serving. Comparing salmon to other top protein sources, it delivers more protein than similarly-sized portions of beef or chicken.

  • Sky-High Omega-3 Content

    Salmon is overwhelmingly the best source of anti-inflammatory omega-3 fatty acids EPA and DHA. Just one serving contains a huge chunk of the daily target for EPA+DHA intake. These omegas are hard to obtain elsewhere in the diet.

  • Powerful Package of Micronutrients

    In addition to omega-3 fats, salmon supplies a trove of B vitamins, potassium, selenium, and vitamin D. Salmon ranks among the very best sources of vitamin B12 for energy and cell upkeep.

  • Unique Astaxanthin Antioxidants

    The reddish-orange color of salmon comes from the potent antioxidant astaxanthin. Studies show astaxanthin shields the skin from sun damage, enhances the omega-3 content, and supports the nervous system.

    With this potent blend of highly bioavailable protein, omega-3s, vitamins, and antioxidants, salmon can provide key nutritional support for the cardiovascular system, brain function, skin health, and much more.

Health Benefits of Salmon

Salmon nourishes the body from head to toe thanks to its impressive nutritional profile. Here are some of the science-backed ways salmon safeguards wellness:

Boosts Heart Health

  • Lowers Risk for Heart Disease: Eating salmon and other seafood just twice weekly slashes the odds of developing heart disease. The omega-3s in salmon are anti-inflammatory and benefit artery health.
  • Manages Blood Pressure: The potassium and magnesium abundant in salmon relax blood vessels to reduce hypertension. Omega-3s also enhance vessel elasticity.
  • Balances Cholesterol: Salmon raises levels of HDL, the “good” heart-protective cholesterol. It also lowers circulating triglycerides to preserve ideal lipid balance.
  • Prevent Blood Clots: The omega-3s in salmon make platelets less “sticky” and impede clot formation. This guards against blockages and improves blood flow.

Supports Brain Function

  • Boosts Brain Connectivity: Omega-3s spur the growth of new neural connectors to sharpen memory, learning, and reaction time. They also boost signaling.
  • Protects the Aging Brain: Omega-3 deficiency correlates with cognitive decline in older adults. Salmon intake preserves memory, processing, and clear thinking.

Enhances Eye Health

  • Moisturizes Eyes: Omega-3s boost tear production from the lacrimal glands to ease dry eye syndrome, a common age-related condition.
  • Preserves Retinal Cells: DHA, the omega-3 in highest concentration in salmon, maintains the viability of photoreceptors in the retina to uphold sight.

Salmon Recipes and Cooking Tips

Transform salmon’s potent nutrients into delicious cuisine with these enticing yet simple recipes:

Maple Glazed Salmon

  1. Brush wild salmon filets with pure maple syrup and grainy mustard
  2. Optionally, coat with crushed pistachios or pecans for crunch
  3. Bake at 400°F for 12-15 minutes until just cooked through
  4. Maple salmon pairs nicely with roasted Brussels sprouts

Lemon Herb Salmon Packets

  1. Season filets with fresh parsley, basil, thyme and lemon slices
  2. Wrap seasoned filets in foil sheets and tightly seal packets
  3. Grill packets for 8-10 minutes until salmon inside turns opaque and flaky
  4. Lettuce, avocado, and quinoa round out these Mediterranean-style packets

Cajun Blackened Salmon

  1. Coat salmon filets with Cajun or blackening seasoning blend
  2. Pan sear in oil over high heat for 2 minutes per side until crusted
  3. Squeeze fresh lime over salmon just before serving
  4. Roasted red potatoes and asparagus complement the spices

Avocado Salsa Salmon

  1. Bake or grill wild salmon filets until nearly cooked through
  2. Meanwhile, dice one avocado and combine it with tomatoes, onion, cilantro, lime juice, and salt
  3. Top salmon with avocado salsa mixture just before serving
  4. For extra zing, add diced jalapeño and red pepper flakes to the salsa
  5. Serve salmon over a bed of crisp greens or brown rice

Eating More Salmon

Nutrition experts often advise enjoying at least two weekly four-ounce servings of this omega-rich superfood. Here are tips for easily incorporating more salmon:
  • Build sushi poke bowls with cubed raw salmon, rice, avocado, cucumber, radish and umami sauces.
  • Toss canned wild salmon into pasta dishes, salads, rice bowls, and tacos for a protein and nutrient boost. Choose bones and skin-free for less sodium.
  • Use roasted, crumbled salmon in place of half the ground meat in casseroles, chilis, burgers, and meatballs to lower saturated fat intake.
  • For grab-and-go convenience, assemble salmon salad sandwiches and wraps with veggies the night before busy work days.
  • Smoked salmon offers an easy way to enjoy salmon for breakfast—add to egg scrambles and whole grain toast open-faced sandwiches.
  • Grill or bake extra salmon for salmon Niçoise lunches of salmon filets atop greens, potatoes, green beans, and olives.
  • Bake salmon burgers using fresh or canned salmon combined with breadcrumbs, eggs, and herbs.

The Final Dish

As you can see, salmon brings an awesome nutrition package for whole health. Making this tasty fatty fish a regular part of your routine is among the tastier wellness moves out there. Our easy recipes let you gain the full benefits, from healthy skin to a protected heart.

When life gets too busy for home salmon prep, swing by Fresh Farms. We offer ready-to-enjoy poke bowls loaded with raw salmon and veggies. We also have, salmon fillets and salmon steaks to use in these recipes or whatever you dream up. Our seafood stays ultra-fresh to deliver top nutrition and taste.