Salmon is an excellent source
of omega-3 fats, of cancerfighting
selenium, and of
vitamin B12, which helps
protect against heart disease
and a form of anemia.

Much of the salmon that we eat today is farmed rather than wild. Although wild salmon tends to contain less fat and a little more of some of the nutrients, the two kinds are broadly comparable. Salmon is our major source of fish oils, which provide protection against heart disease, blood clots, stroke, high blood pressure, high blood cholesterol, Alzheimer’s disease, depression, and certain skin conditions. Salmon is also an excellent source of selenium—which protects against cancer—protein, niacin, vitamin B12, magnesium, and vitamin B6.

  • Protection against cardiovascular diseases and stroke.

  • Helps keep brain healthy and improve insulin resistance.

  • May help children’s concentration and brain power and protects against childhood asthma.

  • Helps keep skin smooth, minimizes sunburn, can help beat eczema, and helps prevent dry eyes.

  • Helps minimize joint pain and may protect against cancers.

Practical tips:

For optimum omega-3 content, cook salmon lightly and poach or broil rather than panfry. Overcooking can oxidize the essential fats and this means that they are no longer beneficial. Frozen salmon retains the beneficial oils, vitamins, and minerals, while canned salmon loses a proportion of these nutrients.

Farmed salmon has been found to contain up to twice the fat of wild salmon—the wild fish is leaner.

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