salmon and your health
As the Mediterranean diet has increased in popularity over the last decade, salmon has made its way front and center in supermarkets and kitchens across the country. A popular type of fish that’s rich in nutrients, salmon is an excellent protein source that has numerous health benefits.
In this blog post, we'll explore the many reasons why you should consider adding salmon to your diet and why MOWI Atlantic salmon is an easy and delicious fool-proof option. We’ll also discuss simple ways to prepare this healthy fish.
Salmon is rich in omega-3 fatty acids
One of the main health benefits of salmon is its high content of omega-3 fatty acids. Omega-3 fatty acids are essential fatty acids that our bodies cannot produce, so we must obtain them from our diets. These essential fatty acids are important for a wide range of bodily functions, including brain function, heart health, and inflammation regulation (1).
Salmon is particularly high in two types of omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids have been shown to have numerous health benefits, including:
Reducing inflammation: Chronic inflammation is a common underlying factor in many chronic diseases, such as heart disease, diabetes, and cancer. Omega-3 fatty acids can help reduce inflammation in the body, which may help prevent these conditions (2, 3).
Improving heart health: Omega-3 fatty acids can help reduce triglycerides (a type of fat in the blood), lower blood pressure, and reduce the risk of heart attack and stroke (4).
Enhancing brain function: DHA, in particular, is important for brain health and development. Omega-3 fatty acids have been shown to improve cognitive function and reduce the risk of dementia and Alzheimer's disease (5, 6).
Salmon is a good source of high-quality protein
In addition to its omega-3 content, salmon is also an excellent source of high-quality protein. Protein is an essential macronutrient that is important for building and repairing tissues, as well as for maintaining muscle mass and bone density (7, 8).
Salmon contains all the essential amino acids the body needs, making it a complete protein. Unlike many other animal-based protein sources, salmon is also low in saturated fat and cholesterol, making it a heart-healthy choice.
Salmon is rich in vitamins and minerals
In addition to its protein and omega-3 content, salmon is a great source of vitamins and minerals that are important for overall health. Some of the key nutrients found in salmon include:
Vitamin B12: This vitamin is important for maintaining healthy nerve cells and red blood cells, as well as for DNA synthesis (9).
Vitamin D: Salmon is one of the few food sources of vitamin D, which is important for bone health, immune function, and overall health (10). In fact, a 3.5-ounce serving of farmed salmon contains more than 65% of the recommended daily intake of vitamin D (11). This makes it an excellent choice for people who may be deficient in this important nutrient.
Selenium: This mineral is important for thyroid function and for protecting against oxidative damage (12).
Potassium: Salmon is a good source of potassium, which is important for maintaining healthy blood pressure and heart function (13, 14).
Antioxidants: Antioxidants are compounds that help to protect the body from damage caused by free radicals, which are harmful molecules that can contribute to the development of chronic diseases like cancer, heart disease, and Alzheimer's disease (15).
Salmon is versatile and easy to prepare
Another great thing about salmon is that it's a versatile and easy-to-prepare food. It can be baked, grilled, broiled, or poached, and it can be seasoned in a variety of ways to suit your taste preferences. It’s also very forgiving in the kitchen, as long as you don’t overcook it.
One simple and delicious way to prepare salmon is to brush it with olive oil and sprinkle it with salt, pepper, and your favorite herbs or spices. Then, bake it in the oven at 350°F for about 15 to 20 minutes, until it’s cooked through and flakes easily with a fork. Make sure to pull it before an excess of white appears — that’s albumin, a protein that solidifies as salmon cooks. Don’t worry, it’s harmless. But you can use it as a marker. The more white (albumin) present, the more cooked your fish is. Remember, your salmon will continue to cook once you remove it from the oven just like chicken, pork, and beef.
Salmon is one of my go-to proteins for weeknight dinners. I recently compiled 10 seafood recipes for MOWI, with four of them being salmon. The recipe eBook will be live soon so make sure you check back for a free download link!
Some other popular ways to prepare salmon include:
Grilled salmon with a honey mustard glaze
Smoked salmon on rye bread or crackers with labneh or cream cheese
Pan-seared salmon with a soy ginger glaze
Air fried salmon bites with spicy honey sauce
Salmon is widely available and sustainable
Finally, another benefit of salmon is that it is widely available and can be found in most grocery stores and seafood markets. Salmon is also a sustainable food choice, as many fisheries have implemented practices to ensure the long-term health of salmon populations. In fact, the largest salmon producer in the world, MOWI, is leading the blue revolution as we speak. They’ve put sustainable farming practices in place that have led to them being named the most sustainable protein producer for four years in a row.
Tips for including salmon in your diet
If you're interested in adding salmon to your diet, here are some tips to get started:
Aim to eat salmon once or twice a week to reap its many health benefits.
Start simple by broiling marinated salmon for 8 to 10 minutes or until the desired doneness is reached.
Experiment with different cooking methods and flavor profiles to keep things interesting.
Pick up MOWI salmon on a cedar plank for a simple ready to cook option.
Build a balanced plate by pairing salmon with a variety of healthy sides, such as brown rice and roasted vegetables or a side salad.
In conclusion, salmon is a nutritious and delicious food that offers numerous health benefits. Whether you're looking to improve your heart health, boost your brain function, try out the Mediterranean diet, or simply enjoy a tasty and versatile food, salmon is an excellent choice. By incorporating MOWI salmon into your diet regularly, you can reap the many benefits of this nutritious food while enjoying its delicate texture and subtle flavor.
This post was written by Registered Dietitian and Culinary Nutritionist Kelly Powers, MA, RDN. It was sponsored by MOWI in an effort to educate readers on the many health benefits of salmon.
Get more recipes and resources — join my substack newsletter!
Paying subscribers receive:
Exclusive recipe drop every Saturday morning
Once monthly one-week meal plan
Nutrition education and resources
Weekly Five Things post
Access to all past recipes on the website
Unpaid subscribers receive a recipe drop once monthly and my weekly Five Things post.
This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in the Mediterranean diet and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.