Salmon: The Pink Powerhouse That's Swimming with Benefits
This omega-3 rich fish isn't just delicious—it's a nutritional superstar that supports your heart, brain, and overall wellness with every flaky bite.
Source: USDA FoodData Central
The Ultimate Brain Food
Salmon stands out as one of nature’s most complete protein sources, delivering an impressive 20.4g of high-quality protein per 100g serving. But what makes this pink-hued fish truly special is its abundance of omega-3 fatty acids, particularly EPA and DHA, which are essential for optimal brain function and cardiovascular health.
Vitamin B6 Champion
With a remarkable 37% of your daily vitamin B6 needs in just 100g, salmon supports your nervous system, helps produce neurotransmitters, and aids in protein metabolism. This makes it an excellent choice for maintaining mental clarity and energy levels throughout the day.
Heart-Healthy Superfood
The combination of omega-3 fatty acids and quality protein makes salmon a cardiovascular champion. Regular consumption has been linked to reduced inflammation, improved cholesterol levels, and better overall heart health. At just 208 calories per 100g, it’s a nutrient-dense option that fits perfectly into any balanced diet.
Cooking Tips for Maximum Benefits
To preserve salmon’s delicate omega-3s, opt for gentle cooking methods like baking, poaching, or light grilling. Wild-caught salmon typically contains higher levels of beneficial nutrients compared to farmed varieties. Pair with leafy greens and whole grains for a complete, anti-inflammatory meal.
Herb-Crusted Baked Salmon
🥗 Ingredients
- 4 salmon fillets (6 oz each)
- 2 tbsp fresh dill, chopped
- 2 tbsp fresh parsley, chopped
- 3 cloves garlic, minced
- 2 tbsp olive oil
- 1 lemon, sliced
- Salt and pepper to taste
- 1 tbsp Dijon mustard
📝 Instructions
- 1 Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- 2 Mix herbs, garlic, olive oil, salt, and pepper in a small bowl.
- 3 Brush salmon fillets with Dijon mustard, then press herb mixture on top.
- 4 Place lemon slices on baking sheet, top with salmon fillets.
- 5 Bake for 12-15 minutes until fish flakes easily with a fork.
- 6 Serve immediately with roasted vegetables or quinoa.
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