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Chinook Salmon - Delicious & Healthy

We all know that salmon is delicious, but did you know about the health benefits associated with eating salmon regularly?  Salmon is low in saturated (bad) fats, is an excellent source of omega-3 fatty acids, and is a good source of protein, phosphorus, selenium, niacin, vitamin B6, vitamin B12 and vitamin D.  Here are some health benefits you may or may not know about:


  • Promotes heart health

Eating salmon regularly can be very beneficial for your heart health. Omega-3 fatty acids help reduce systemic inflammation and the risk of developing atherosclerosis, hypertension, and stroke. Intake of salmon has been connected to a decreased risk of numerous cardiovascular problems, such as heart attack, stroke, heart arrhythmia and high blood pressure. The omega-3 in salmon is also linked with improved metabolic markers for cardiovascular disease. High levels of selenium in salmon have also been shown to be especially important in cardiovascular protection.

  • Maintains brain health

Omega-3 fatty acids have potential to help slow cognitive problems such as Alzheimer’s disease and age-related cognitive decline. Vitamin D has also been shown to be a major factor in supporting cognitive function, and salmon abounds in this nutrient.


  • Improves eye health

It is well known that fish oil is good for improving vision. It also helps in avoiding age related macular degeneration. The omega-3 fatty acids found in salmon have shown to be effective in combating both macular degeneration and chronic dry eye as well as providing structural support to cell membranes that improve eye health.



  • Reduces inflammation

Omega-3 fatty acids found in salmon can be converted by the body into three types of compounds that prevent chronic inflammation. The incredibly high content of vitamin D and selenium found in salmon have also been shown to be key agents in preventing unwanted inflammation.


  • Keeps your skin healthy

The omega-3s found in salmon lock moisture into skin cells, encouraging the production of strong collagen and elastin fibres, which contribute to more youthful looking skin. Omega-3s have also been known to alleviate skin blemishes and maintain a good lustre of the hair. Omega-3s provide nourishment to hair follicles, helping hair grow healthy and preventing hair loss. The high protein content of salmon helps maintain strong, healthy hair.  In addition, salmon contains astaxanthin, a carotenoid that gives salmon it reddish-orange hue - this compound is an antioxidant with the ability to prevent skin damage.


  • Supports bone health

Salmon is a good source of vitamin D which helps to improve bone health by increasing calcium absorption. Getting enough calcium can reduce the risk of fractures and osteoporosis. Salmon also contains phosphorus which is essential for building healthy bones.

  •  Weight loss

Salmon is loaded with high quality protein which may boost metabolic rate, decrease hunger, and make you feel full longer. It also contains niacin which is essential in producing energy from the body’s blood sugar, contributing to better metabolic health.


  • Reduces cancer risk

Salmon is an excellent source of selenium, containing over 60% of the recommended daily intake (RDI) per 150-gram portion.  Eating foods rich in selenium is associated with a reduced risk of several cancers, including breast cancer, lung cancer, and prostate cancer.  Salmon contains particularly high levels of vitamin D, which is also associated with prevention of certain types of cancer, including colon, breast, prostate, and ovarian cancer. The vitamin B6 in salmon also assists with strengthening the immune system.

Omega-3 fatty acids are also connected to decreased risk for several types of cancer, including colorectal cancer, prostate cancer, and breast cancer. Regular omega-3 intake has been proven particularly effective against the blood cell or lymph cell-related cancers such as leukaemia, multiple myeloma, and non-Hodgkin’s lymphoma.


  • Relieves depression

Salmon is rich in omega-3 fatty acids that support normal brain function, which can contribute to a decrease in symptoms of depression. Salmon also provides magnesium, which can play a role in reducing a person’s risk of developing depression.


Nutritional information:

The following is the percentage of the recommended daily intake in a 150g portion of fresh Chinook salmon:

Phosphorus - 51%

Selenium - 62%

Niacin - 63%

Vitamin B6 - 41%

Vitamin B12 - 81%

Vitamin D3 - 201%

Polyunsaturated fatty acids - 571%


A serving this size contains 2000mg of omega 3, with the recommended daily intake being 430mg for females and 610mg for males.  So, by eating 1-2 portions of salmon a week, you are not only eating one of the most delicious protein sources available, you are also doing great things for your health!  Take a look at the recipes on our website for some inspiration – what are you going to cook this week?

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