Salmon is one of the most delicious and healthiest foods available. It is rich in a variety of nutrients, including healthy fat, protein, B vitamins and several minerals. Wild caught salmon is more nutritious than farmed salmon. Here’s a quick nutritional breakdown, which highlights its amazing health benefits:

Omega-3 Fatty Acids

Salmon is loaded with omega-3 fatty acids, a type of polyunsaturated fat which is only obtained through diet. Omega-3’s have many health benefits, including decreasing inflammation, reducing the risk of cancer, reducing depression, and anxiety, promoting brain and eye health, lowering blood pressure, lowering the risk of cardiovascular disease, and reducing the symptoms of metabolic syndrome. Some research also suggests that omega-3s have ​the potential to protect against cognitive decline, such as Alzheimer’s disease. Also, digestive disorders, inflammatory bowel disease and food intolerances can all cause inflammation in the gut. Not only can eating more salmon help reduce discomfort, it can improve digestion.

Protein

Salmon is an excellent source of protein. A 3.5-ounce (100-gram) serving of salmon contains a whopping 22–25 grams of protein. Protein is necessary to help the body repair cells and make new ones; therefore, the body needs protein to heal after injury. Protein also promotes muscle health and helps maintain muscle mass during weight loss. It is important for growth and development in children, teens, and pregnant women. Protein has also been shown to significantly boost metabolism and increases the number of calories the body burns. It is also a critical part of the processes that fuel energy and carry oxygen throughout the body via blood circulation.

Vitamin B12

Salmon is also extremely high in Vitamin B12, providing 127% of the daily value (DV) per 3.5 oz. serving. Like all the B vitamins, Vitamin B12 is a water-soluble vitamin, which means adequate amounts cannot be stored in the body. Vitamin B12 is an important nutrient that plays an essential role in red blood cell formation, cell metabolism, nerve function. It also assists in making DNA, the genetic material in all of the body’s cells. Adequate amounts of Vitamin B12 have been shown to reduce blood levels of homocysteine, an amino acid that can damage arteries and increase the risk of heart disease and stroke.. Vitamin B12 is also essential for neurological function and cognition.

Vitamin B6

Salmon is also high in Vitamin B6; wild salmon provides 56% of the daily value (DV). Vitamin B6 is crucial for normal brain development, nervous system function and immune system health. It also helps the body make serotonin and norepinephrine, two neurotransmitters which influence mood. Additionally, it helps the body make melatonin, a hormone produced by the pineal gland, which helps regulate the body’s clock. Along with vitamins B12 and folic acid, B6 also helps control levels of homocysteine in the blood.

Selenium

Salmon provides a whopping 85% of the DV of selenium, a micronutrient which helps to protect respiratory function, fertility, reproductive health, thyroid and immune system function. Along with other minerals, it can help boost white blood cells, which improves the body’s ability to fight illness and infection. Selenium also helps estrogen in the body become more bioavailable. Adequate selenium intake is also associated with lower cholesterol levels and lowered risk of developing certain types of cancers, including colorectal, prostate, lung, bladder, skin, esophageal, and stomach cancers.

Niacin

A serving of salmon provides 63% of the DV of niacin. Niacin, or Vitamin B3, plays an important role in maintaining the health of the heart, blood vessels, and metabolism. Adequate amounts of niacin also helps to decrease LDL cholesterol and triglycerides. It also increases HDL, the “good” cholesterol and improves circulation. 

Pantothenic Acid

One serving of salmon provides 38% of the DV of pantothenic acid, otherwise know as Vitamin B5. Vitamin B5 helps the body utilize carbohydrates, proteins, and lipids. Like Niacin, the body utilizes pantothenic acid to synthesize cholesterol. It may also have an antioxidant effect that reduces low-grade inflammation, which is present in the early stages of heart disease. Pantothenic acid is also important for maintaining healthy skin.

Thiamine

Salmon provides 23% of the DV of thiamine. Thiamine, otherwise know as Vitamin B1, acts as a necessary coenzyme that metabolizes carbohydrates, fats and proteins in the body to provide energy. Thiamine plays a vital role in the growth and function of various cells. It is essential for optimum health of the brain, muscles, heart, and digestive system. It is also involved in the flow of electrolytes into and out of muscle and nerve cells; therefore, it is important for the health of the nervous system.

Phosphorus

Salmon provides 21% of the DV of phosphorus, a micronutrient mineral necessary for the growth, maintenance, and repair of all tissues and cells. Phosphorus aids in the production of the genetic building blocks, DNA and RNA and is necessary for the formation of bones and teeth. It works with vitamin D and calcium to grow bones and teeth and also keeps them healthy.

Salmon is relatively easy to prepare, and there are many ways to do this. My favorite method for preparing salmon is to season it with salt, pepper, garlic powder and either ground rosemary or herbs de province. I prefer to cook it out on the smoker at 400°F for 15 minutes. However, it can also be prepared in the oven in the same manner.

Salmon taste best fresh and not previously frozen. I have tried purchasing salmon from several grocery stores in the area. I have found that Aldi’s consistently sells the freshest, most delicious salmon.