Four Health Benefits of Eating Salmon
- Rich in Omega-3 Fatty Acids
- Salmon is one of the best sources of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which reduce inflammation, lower blood pressure, and support brain and heart health.
- High-Quality Protein
- A single serving of salmon provides about 22-25 grams of protein, essential for muscle maintenance, metabolism, and tissue repair.
- Great for Brain Health
- The B vitamins (B6, B12, niacin) and omega-3s in salmon help improve cognitive function, lower the risk of neurodegenerative diseases, and support mental well-being.
- Supports Heart Health
- Regular consumption of salmon has been linked to a lower risk of heart disease by improving cholesterol levels, reducing triglycerides, and maintaining healthy blood pressure.
Cautions of Eating Farmed Salmon
While farmed salmon is more affordable and accessible, there are some concerns to be aware of:
- Higher Contaminant Levels
- Farmed salmon may contain higher levels of PCBs (polychlorinated biphenyls) and dioxins, which are environmental pollutants.
- Antibiotic and Pesticide Use
- Some farmed salmon operations use antibiotics and chemicals to prevent disease, which can contribute to antibiotic resistance and environmental pollution.
- Lower Omega-3 Content
- Depending on their diet, farmed salmon may have lower omega-3 levels compared to wild-caught salmon.
- Artificial Color Additives
- Some farmed salmon are given synthetic astaxanthin to enhance their pink color, which is naturally present in wild salmon due to their diet.
Health Tip: If choosing farmed salmon, opt for organic or sustainably farmed varieties with lower contaminant levels, such as those certified by Aquaculture Stewardship Council (ASC) or Best Aquaculture Practices (BAP).
Healthy Tex-Mex Recipe: Spicy Salmon Tacos with Avocado Slaw
Ingredients (Serves 4)
- For the Salmon:
- 4 salmon fillets (wild-caught preferred)
- 1 tbsp olive oil
- 1 tsp chili powder
- 1/2 tsp cumin
- 1/2 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/4 tsp cayenne pepper (adjust to spice preference)
- 1/2 tsp salt
- 1 tbsp lime juice
- For the Avocado Slaw:
- 1/2 small head cabbage, shredded
- 1 small carrot, grated
- 1 avocado, mashed
- 2 tbsp Greek yogurt or dairy-free alternative
- 1 tbsp lime juice
- 1/2 tsp cumin
- 1/4 tsp salt
- 1 tbsp chopped cilantro
- For Serving:
- 8 small corn tortillas (warmed)
- 1/4 cup cotija cheese (optional)
- 1 jalapeño, sliced
- Fresh cilantro for garnish
- Lime wedges
Instructions
- Prepare the Salmon:
- In a small bowl, mix chili powder, cumin, smoked paprika, garlic powder, cayenne, salt, and lime juice.
- Rub the seasoning mixture onto the salmon fillets.
- Heat olive oil in a pan over medium heat and cook the salmon for 3-4 minutes per side, or until flaky.
- Make the Avocado Slaw:
- In a bowl, mash the avocado and mix with Greek yogurt, lime juice, cumin, and salt.
- Toss with shredded cabbage, grated carrot, and cilantro.
- Assemble the Tacos:
- Warm the corn tortillas.
- Flake the salmon and divide evenly among the tortillas.
- Top with avocado slaw, cotija cheese (if using), sliced jalapeños, and fresh cilantro.
- Serve with lime wedges.
Why This Recipe Works for Health
✔ High in Omega-3s (from salmon)
✔ Packed with Fiber & Healthy Fats (from avocado & cabbage)
✔ Rich in Antioxidants (from spices, lime, and cilantro)
✔ Protein-Packed & Low in Processed Ingredients