Including this fatty fish as a regular part of your diet may very well improve your quality of life. With one single serving from canned pink salmon, you can get up to 63 percent of the suggested daily intake of omega-3. In a four-week study of healthy men and women, consuming two servings of farmed salmon per week increased omega-3 blood levels by 8–9% and decreased omega-6 levels (39). Consuming salmon frequently can help you lose weight and keep it off. Below is the B vitamin content in 3.5 ounces (100 grams) of wild salmon (2): These vitamins are involved in several important processes in your body, including turning the food you eat into energy, creating and repairing DNA and reducing the inflammation that can lead to heart disease (17). The canning process doesn’t degrade the nutrients in fish, so you’ll get protein, heart healthy omega-3 fats and other nutrients as the fresh salmon. Studies have shown that all of the B vitamins work together to maintain optimal functioning of your brain and nervous system. A growing number of studies suggest that including salmon in your diet might improve brain function. Omega-3 can benefit your heart as well as your brain. Unfortunately, even people in developed countries may become deficient in one or more of these vitamins (18). This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. It is also extremely versatile. Consuming salmon may help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat. Add canned salmon to a tossed green or Caesar salad. This article takes a close look at the old proverb and…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. Not only is it a versatile cupboard food, but as more of us are looking at ways to reduce our red meat intake, salmon, or indeed any fish, is a popular high protein and low carb alternative. You may be surprised to know that canned and fresh salmon are both equally nutritious. Here's what to watch for: Omega-3s. Promotes heart health. Several studies have found that eating more salmon helps reduce markers of inflammation in people at risk for these and other diseases (35, 36, 50, 51). As a member of the carotenoid family of antioxidants, astaxanthin gives salmon its red pigment. In addition, your metabolic rate increases more after eating protein-rich foods like salmon, compared to other foods (43). Niacin is a B vitamin that supports the health of your skin and nerves. Consuming at least two servings per week can help you meet your nutrient needs and reduce the risk of several diseases. Damn. One study in children with non-alcoholic fatty liver disease found that supplementing with DHA, the main omega-3 found in salmon, led to significantly greater reductions in liver fat and belly fat, compared to a placebo (46). One study found that 3.6 mg of astaxanthin daily was enough to reduce oxidation of LDL cholesterol, which could potentially reduce the risk of heart disease (30). Canned salmon can be truly healthy! Astaxanthin appears to lower the risk of heart disease by reducing oxidation of LDL (the “bad”) cholesterol and increasing HDL (the “good”) cholesterol (30, 31). Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. A 100-gram serving of salmon provides 59–67% of the RDI of selenium, a mineral involved in protecting bone health, improving thyroid function and reducing the risk of cancer. An Apple a Day Keeps the Doctor Away — Fact or Fiction? It’s considered a trace mineral, meaning your body only needs tiny amounts of it.

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