Salmon is one of the best types of fish you can eat. It’s a nutrient-dense fatty fish with a distinctly pink-colored flesh – the color of wild salmon ranges from deep red to orange.
Eating more of this fish could enhance your health and help you lose weight. Here are a few reasons you should include salmon in your diet at least 1-3x per week.
Research has found that eating salmon could help decrease depression and improve your cognitive ability. The omega-3s in salmon are rich in DHA, which is an important type of fat that’s found in the brain. Getting enough DHA may help decrease depression, hostility, and cognitive decline. This amazing nutrient could improve your mood and your brainpower.1
But that’s not the only benefit you get by including salmon in your diet.
Inflammation is one of the biggest contributors to age-related dysfunction and lifestyle-related diseases.2 The health world has coined the term “inflammaging” to describe this process.
But the truth is – inflammaging doesn’t have to be your reality, and Omega-3 fatty acids have the potential to help.
Eating salmon upwards of 3x per week can significantly reduce inflammation in your body. In fact, getting your omega-3s from salmon consumption versus an omega-3 supplement has been found to be more beneficial towards inflammation reduction.3
Want to look good and age well? Eat your weekly salmon, get enough sleep, and stay active.
If you’ve been following BuiltLean for a while, you should be pretty familiar with all of the benefits of eating protein. In case you need a refresher, protein boosts your metabolism, increases satiety and fullness, and helps with weight loss. It’s also an essential macronutrient that’s important for the growth and repair of lean muscle tissue.
A 3oz portion of salmon provides around 20g of protein. Have a portion of salmon at breakfast, lunch, or dinner to meet your protein needs.
Now keep in mind, the only way to lose weight is to create a calorie deficit – so salmon can’t magically make you lose weight. But it can help you feel full & satisfied while eating a calorie-reduced diet, and also give you some incredible nutrients that keep you energized and feeling good in the process.
Vitamin B12 and selenium are vital nutrients that your body needs to stay healthy and function properly.
Vitamin B12 is a water-soluble vitamin that plays a role in your nervous system function, adrenal health, and metabolic functions.
Selenium is a trace mineral that is necessary for a healthy immune system, fertility, and thyroid function.4
Just a 3oz portion of salmon provides:5
82% of your daily needs for Vitamin B12
46% of your daily needs for Selenium
Getting enough of these nutrients can help you produce enough energy to power you through your workouts and day, ensure that your metabolic rate is operating properly, and increase your resistance to illness and disease.
When it comes to salmon, your best choice is fresh & wild-caught, although frozen is a good option too.
There are a number of different types of salmon that vary in their color, flavor, and fat content. Here’s a quick breakdown of 3 popular varieties:6
|Nutrition Info per 3 oz portion (cooked dry heat):|
|Coho Salmon||120 calories||3.7g fat|
|Sockeye Salmon||133 calories||5.7 g fat|
|Wild Atlantic Salmon||155 calories||6.9 g fat|
|King (Chinook) Salmon||196 calories||11.3 g fat|
Even the fattier types of salmon deserve a spot on your plate. Remember – salmon provides omega-3 fatty acids, which are the heart-healthy, inflammation-reducing kind of fat. And honestly, most of us could use a bit more omega-3s in our diets.
Coho salmon has a meatier texture, while King salmon is butterier and almost melts in your mouth. My personal favorite is Sockeye, because it has a firm texture with a fatty flavor. That said, I usually buy whichever type is fresh and wild at my local grocery store.
Try all the different varieties to find your favorite.
There are so many ways to prepare salmon – you can bake, roast, pan-fry, grill, or poach this flavorful fish. And if you get sushi-grade salmon, you could even make sashimi, poke, or ceviche (which are a few of my favorite preparations).
Here are some great ideas on how to add salmon to your diet:
Breakfast: Add smoked salmon to your morning omelet.
Lunch: Make (or order) a grilled salmon salad for lunch.
Snacks: Tame your afternoon hunger with some salmon jerky.
Dinner: Bake salmon with veggies and olive oil in foil for a warm, easy meal.
Do you enjoy salmon? What are a few of your favorite ways to prepare this fish?