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The Nutritional Benefits of Salmon

Salmon is a fish that can provide many essential nutrients to boost your health. Check out some of the main ways that adding salmon to your diet can promote better overall wellness.
If you're looking for a way to load up on vitamins and minerals from a source other than fruits and vegetables, fish is a great option to try—particularly salmon. Jam-packed with vitamins, minerals and nutrients—with omega-3 fatty acids, protein and B vitamins being among the most significant ones—salmon can provide plenty of benefits for your overall health. Let's take a closer look at some of the nutrients found in salmon and the positive things that eating salmon can do for your body and wellness in general.
Omega-3 Fatty Acids
While you might think that all fats are unhealthy and detrimental to your health, that notion isn't true. Omega-3 fatty acids are polyunsaturated fats that play a crucial role in helping your body to function properly and effectively. The two most important omega-3s, EPA and DHA, are the ones that are found in fish, including salmon. Omega-3s can play an essential role in helping to reduce your risk of heart disease by lowering inflammation in your body, blood triglycerides and bad cholesterol levels. According to a health article from Reader's Digest, just two 150-gram servings of salmon a week can lower your risk of having a heart attack by 27 percent. Omega-3s in salmon can also contribute positive effects for improving diabetes. In addition, due to their anti-inflammatory effects, omega-3s can help decrease pain associated with rheumatoid arthritis and inflamed joints. The University of Maryland Medical Center states that the omega-3 DHA may also be able to improve symptoms of depression and even conditions associated with cognitive decline, like dementia and Alzheimer's .
When you think of protein, you might think of chicken and beef, but fish is also a powerful supplier of this nutrient. According to the U.S. Department of Agriculture Nutrient Data Laboratory, cooked salmon contains around 22 grams of protein. As an essential component in all of your body's cells, protein is necessary to maintain optimum health. Protein is also involved in the composition of your hair, skin and cells, and it also contributes to growing muscle. One 3-ounce piece of grilled salmon can provide up to 45 percent of your daily recommended protein intake when you're on a 2,000-calorie diet.
B Vitamins
According to the USDA Natural Nutrient Database, wild cooked salmon contains about 48 percent of the daily recommended dosage of B2 and 84 percent of B3; in addition, salmon also contains a significant amount of B6 and B12. These B vitamins are essential in metabolizing protein and energy, and they are also involved with healthy nervous system function and new cell formation. 
Healthy Salmon Recipe
If you're looking for a quick and easy way to cook some salmon and reap its many nutritional benefits, try this recipe for slow-baked dill salmon, recommended by Dr. Oz.
  • 4 4-6 oz wild salmon filets
  • 2 tablespoons mirin (Japanese sweet cooking wine)
  • 2 tablespoons olive oil
  • 3/4 cup fresh, chopped dill
  • 1 pinch of sea salt
  • lemon wedges
Preheat your oven to 295 degrees Fahrenheit. Sprinkle the mirin and olive oil on top of the salmon, and cover it with the dill. Placing the fish skin-side down on a baking sheet, bake for 15-20 minutes, depending on the filets' thickness. When small, white beads form on the fish, this typically signifies they're done cooking. Remove from the oven, sprinkle with sea salt and serve with lemon wedges. Grilled vegetables also make a great side dish to eat with the salmon.
Before You Try Salmon
While salmon can provide many benefits for your health and overall wellbeing, it is not always appropriate for everyone. Since certain types of seafood are susceptible to mercury contamination, the FDA recommends that pregnant women and young children do not consume more than 12 ounces of seafood per week. 
Salmon is a great choice in receiving nutrients that are vital to your overall wellbeing, with plenty of omega-3s, B vitamins, protein and more. We hope you enjoyed learning about the many benefits of salmon. Have a great day!

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