The Health Benefits of Salmon and How to Make It

With the new year already here, many of us have made a New Year’s resolution or are trying again at the resolution that we made last year. It is important to stick with the goals we make for ourselves and not make excuses as to why we cannot achieve them.

If you promised yourself that you were going to eat healthier this year and need a good place to start, try starting with salmon! Aside from being absolutely delicious, salmon has quite a few health benefits. Here are just a few:

1. Salmon is good for your heart.
Salmon is a really good source of Omega-3 fatty acids, which have been known to help reduce the risk of heart disease and lower cholesterol. A 4-ounce serving of wild-caught salmon provides approximately 55% of the daily recommended value of Omega-3s.

2. Salmon can help maintain a healthy digestive system.
In that same 4-ounce serving of wild-caught salmon, there is a 236% daily recommended value of vitamin B12. B12 is necessary in maintaining a healthy digestive system. It also helps prevent certain types of cancers and keeps hair, skin, and nails healthy.

3. Salmon can help improve your memory.
Omega-3 fatty acids have been shown to improve memory and reduce the risk of dementia.

4. Salmon can help improve brain power.
The Omega-3s, along with other vitamins, can help improve various brain functions and even help prevent Alzheimer’s and Parkinson’s.

5. Salmon can help preserve eyesight.
Thanks to Omega-3s, salmon can help prevent glaucoma and other eye-related issues that could affect your vision and even cause blindness.

6. Salmon helps promote bone health.
Salmon is an excellent source of Vitamin D, which is needed to keep your bones strong. Without a proper amount of Vitamin D, your bones can become weak and brittle.

7. Salmon is a good source of protein.
Protein is important for building muscle and boosting metabolism. It also helps keep you fuller for longer, so you don’t have the urge to snack all day long. A 4-ounce serving of salmon can provide more than half of your daily recommended value of protein.

8. Salmon can help promote healthy skin, hair, and nails.
The combination of vitamin B12, Omega-3s, and protein is responsible for keeping your hair, skin, and nails healthy. This goes beyond just looking pretty; these nutrients also help protect your body in different ways.

It is important to mention that when referring to the daily values of these vitamins and nutrients found in salmon, it is referring to wild-caught salmon, not farm-raised salmon. Studies have shown that nutrient levels in farm-raised salmon are much lower, and they also carry risks of mercury and lead contamination.

While even wild salmon poses a risk of pollutants due to polluted water, the risk is much lower. Most experts recommend buying only Alaskan-caught salmon.

One last benefit of salmon is that it is super easy to make! Here’s a simple recipe to try:

What you’ll need:
– 6 (4) ounce salmon fillets
– 2 tablespoons lemon juice
– 1 cup fresh sliced mushrooms
– 1 (.7 ounce) package dry Italian-style salad dressing mix
– 1/2 cup of water

Instructions:
1. Preheat oven to 350 degrees F (175 degrees C). Lightly butter one 9×13 inch baking dish.
2. In a cup, combine salad dressing mix, water, and lemon juice.
3. Arrange salmon fillets in a single layer in the prepared baking dish. Pour the water mixture over the top and place the sliced mushrooms over the salmon.
4. Bake, covered, for 15 minutes. Remove cover and bake for an additional 15 minutes, basting with cooking liquids.

This recipe, as well as many others, will taste so good that you will almost forget how much good you are doing for yourself!

In conclusion, adding salmon to your diet can provide numerous health benefits, including improved heart health, digestive system maintenance, enhanced memory and brain power, preserved eyesight, stronger bones, increased protein intake, and healthier skin, hair, and nails. Just make sure to opt for wild-caught salmon to maximize these benefits. So, start incorporating salmon into your meals, and reap all the rewards it has to offer!