Each year various food/nutrition sites will announce their picks of predicting the New Year’s superfood trends everyone will rush out to buy.  This year, salmon has been on a few of those lists and for good reason. One really can’t argue with a food such as salmon that is one of the most nutritious foods available.  For a fish that can swim in both fresh and salt water, salmon is flush with a host of valuable nutrients making it hard to deny the health food it really is.

Next time you’re at the grocery store, this popular fatty fish should always be at the top of your list.  Whether you buy sockeye, pink, coho, chum, chinook, or Atlantic salmon, not only is it tasty, versatile and widely available as fresh, canned or in a pouch, salmon will provide a boost to your health. 

Here are some reasons why salmon made so many trendy foods list for 2017 making it a superior seafood to indulge in:

·      Abundant in omega-3 fatty acids

Think of omega-3’s and salmon is sure to come to mind.  These essential fatty acids cannot be made by our body (which is why they are referred to as essential) but must come from food sources in our diet.  Salmon is here to help provide these fatty acids which promote healthy joints and skin, reduce the risk of heart disease and can improve neurological development in unborn babies.  Atlantic salmon has the highest concentration of omega-3’s at 1.9 grams per 2-ounce fillet.  It is recommended by the American Heart Association to include two servings of a food rich in omega-3’s such as salmon for optimal health benefits. 

·      A powerhouse of protein

You will have no problem obtaining sufficient protein when consuming salmon.  A 3.5 ounce of this fish provides 22-25 grams of protein and all of it considered high quality.  Protein helps to maintain muscle mass particularly as we age, necessary for healing of our body after an injury, and protects bone health. 

·      An impressive source of selenium

Selenium is a mineral in which having a 3-ounce portion of baked salmon provides about 50 percent of the recommended intake of 55 micrograms daily.   This essential trace mineral is important for cognitive function, a healthy immune system, fertility, and for supporting thyroid health. 

·      A good source of potassium

Another mineral salmon can boast of is potassium.  A 3-ounce portion of salmon provides about 382 milligrams of this nutrient similar to the amount of what a banana contains.  Potassium is an electrolyte necessary for regulating fluid balance and controlling the electrical activity of the heart and other muscles.  It can also counteract the effects of sodium, helping to maintain a healthy blood pressure and our acid-base balance.

·      Beneficial for weight control

If you’re looking for a food that may aid in weight loss and keeping it off, salmon is your answer.  Its high-protein content is what helps to squelch hunger making you feel fuller longer.  Another advantage is salmon contains no carbohydrates which can make blood glucose levels rise too quickly for those with diabetes.  When blood glucose levels rise, it may lead to hunger if insulin output cannot keep up with removing glucose from the bloodstream into the cells of the body.

·      Brain food

Salmon has been referred to as brain food and there’s a reason for that.  About sixty percent of our brain is composed of fatty acids.  Our brain’s favorite fatty acid is docosahexaenoic acid (DHA), an omega-3 fatty acid found primarily in oily fish such as salmon.  In fact, salmon is packed with DHA which protects neurons from injury, reduces cerebral inflammation, helps produce neurotransmitters telling cells what to do and is essential for the transfer of information down the axon.  As we age, DHA levels in the brain tend to decline.  This deterioration has been linked to memory loss, mood disorders, cognitive decline, reduced brain volume, and Alzheimer’s disease. 

Getting more salmon into your diet

For those of you who may rarely consume salmon, there are several ways to incorporate this delicious seafood into your meals.  Don’t worry about a “fishy” taste with salmon – it has a more unique, delicate flavor with not nearly the expected fish flavor other seafood can have. 

Salmon is a very versatile fish that can be steamed, sautéed, smoked, grilled, baked, or poached.  It can also be served raw in sushi.  You do not have to buy the more expensive fresh salmon as canned salmon is convenient, inexpensive and is just as healthy. 

Here are some ways to make salmon a regular mealtime favorite:

·      Use canned salmon in place of canned tuna in recipes

·      Make a cobb salad with canned salmon, a hard-boiled egg, avocado, lettuce and tomatoes.

·      Use smoked salmon and cream cheese on sprouted-grain bread with cucumber and tomato slices.