Why salmon is a great health food

Fish may be our friends, but they are also very good food. Specifically, when it comes to the health benefits of one type of fish: salmon.  

Salmon is one of the most consumed fish species in the United States. Its consumption is three times higher than it was in the 1980’s, and the fish is so healthy that the Food and Drug Administration recommends eating 2 to 3 servings per week as part of a healthy diet.  

“We often recommend people incorporate this type of fish into their diet since it’s such a nutritional powerhouse,” says Emily Holzwart, a registered dietitian at Aurora Health Care. 

Holzwart answers some common questions about salmon: 

1. What are the nutritional benefits of salmon? 

Salmon is high in omega-3 fatty acids, specifically EPA and DHA. These fish oils promote heart health and support brain function. It’s also a great source of protein and contains many essential vitamins and minerals, such as vitamin D, various B vitamins and selenium. Salmon is also lower in mercury than other seafood, making it a safer option for consumption.   

2. Is farmed salmon or wild caught salmon better for you? 

Most grocery stores sell farmed salmon, which tends to be higher in fat and calories. Wild salmon is often leaner, higher in protein, and contains more essential vitamins and minerals. Both types can be enjoyed as part of a balanced diet. 

3. Can salmon help prevent or improve certain health conditions? 

Regularly incorporating salmon into your diet can lower the risk of coronary heart disease, aid in weight management, support brain and bone health, help maintain healthy cholesterol levels and may lower your risk for conditions associated with inflammation. 

4. What are some salmon substitutes with similar benefits? 

Salmon can be expensive, but there are plenty of cost-efficient alternatives that are packed with nutrition, including: 

• Canned salmon, tuna or other fish 
• Walnuts 
• Ground flaxseed 
• Chia seeds 
• Canola oil 

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