Benefits of Salmon & Lunch Recipe Ideas

What is Salmon?

Salmon are saltwater fish that are mostly native to the waters of Alaska, the Pacific Northwest, and California. They swim through estuaries and upstream into freshwater to reproduce, making them relatively unique among commercially harvested fish. Salmon is great for a variety of preparations, including poaching, grilling, roasting, broiling, smoking, or pickling. You’ll find them in salads and tartare, burgers and pasta dishes.

Here’s the question, why should you eat salmon?

Salmon is one of the most nutritious foods on the planet. This popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases. It's also tasty, versatile and widely available.

Here are the top 5 amazing health benefits of salmon:

1. Rich in Omega-3 fatty acids

Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA. Unlike most other fats, omega-3 fats are considered "essential," meaning you must get them from your diet since your body can't create them. Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease (e.g. reducing the risk of cancer and improving the function of the cells that line your arteries).

2. Great source of protein

Salmon is rich in high-quality protein. Like omega-3 fats, protein is an essential nutrient that you must get from your diet. Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving

3. Contains the antioxidant astaxanthin

Astaxanthin is a compound linked to several powerful health effects. As a member of the carotenoid family of antioxidants, astaxanthin gives salmon its red pigment and may benefit heart, brain, nervous system and skin health. In addition, astaxanthin is believed to work with salmon's omega-3 fatty acids to protect the brain and nervous system from inflammation

4. May benefit weight control

Consuming salmon frequently can help you lose weight and keep it off. Like other high-protein foods, it helps regulate the hormones that control appetite and make you feel full. In addition, salmon is fairly low in calories. A 3.5-ounce serving of farmed salmon has only 206 calories, and wild salmon has even fewer at 182 calories. Hence, consuming salmon may help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat.

5. Delicious and versatile

Salmon is undeniably delicious. It has a unique, delicate flavor with a less "fishy" taste than many other fatty fish, such as sardines and mackerel. It is also extremely versatile. It can be steamed, sautéed, smoked, grilled, baked or poached.

Here are 3 below 500kcal salmon recipes to incorporate this fish into your diet:

1. Sesame salmon, purple sprouting broccoli and sweet potato mash

Servings: