Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Superfood of the Week: Health Benefits of Salmon

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Four fresh salmon fillets on wooden planks ready for grilling.

There’s a lot of hype right now about omega-3 fatty acids, which is leaving many people confused. Why do we need them? How do we get them? What’s the best form?

Omega-3 fatty acids are healthy fats that are found naturally in various foods, and provide many health benefits. Research has found that omega-3 fatty acids:

  • lower risk of heart disease
  • improve arthritis and inflammation symptoms
  • help with memory loss and Alzheimer’s
  • reduce depression

To get the best form of omega-3 fatty acids, I look to the superfood of the week: salmon! Salmon is also a good source of protein, as well as Vitamins D and many of the B-vitamins. For the most benefit make sure to consume wild salmon and aim for about two to three four-ounce servings per week. Although fresh is best, canned salmon provides these health benefits as well.

Not sure how to make a tasty salmon meal? Salmon tastes great grilled, baked, or stir fried. It’s delicious plain or used in your favorite pasta and salad dishes. For a fun and easy way to use canned salmon try these delicious tostadas. If you aren’t quite as adventurous try this simple yet delectable grilled salmon dish.

For my non-fish lovers out there, there is still a way to reap omega-3 benefits by taking 1000 mg of fish oil each day. You won’t get the protein and other vitamins that salmon has, but you’ll get the benefit of the omega-3s you need.

Omega -3’s are an essential part of our diets. And for the best source try some delicious salmon today! 

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Tags: Antioxidants , Healthy Eating , Healthy Fats , Superfood of the Week

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About the Author


MS, RD, CSSD, LD/N

Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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