Salmon is one of the most nutritious foods on the planet. This popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases. It's also tasty, versatile and widely available.
Rich in Omega-3 Fatty Acids
Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA.
A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.6 grams
Unlike most other fats, omega-3 fats are considered "essential," meaning you must get them from your diet since your body can't create them.
Although there is no recommended daily intake (RDI) of omega-3 fatty acids, many health organizations recommend that healthy adults get a minimum of 250–500 mg of combined EPA and DHA per day
EPA and DHA have been credited with several health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer and improving the function of the cells that line your arteries (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).
A 2012 analysis of 16 controlled studies found that taking 0.45–4.5 grams of omega-3 fatty acids per day led to significant improvements in arterial function (8Trusted Source).
What's more, studies have shown that getting these omega-3 fats from fish increases levels in your body just as effectively as supplementing with fish oil capsules (9Trusted Source, 10Trusted Source).
As for how much fish to eat, consuming at least two servings of salmon per week can help meet your omega-3 fatty acid needs.
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