Salmon

Variants (6)

Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)

Score · 93/100

Overview

Salmon is considered one of the healthiest proteins available, packed with omega-3 fatty acids EPA and DHA that support brain, heart, and joint health. Wild-caught salmon offers higher omega-3 content and lower contaminants than farmed varieties. The pink-orange color comes from astaxanthin, a powerful antioxidant with anti-inflammatory properties.

Health Benefits (4)

• Reduces inflammation throughout the body

  strong
  EPA and DHA omega-3s compete with inflammatory omega-6s and produce anti-inflammatory compounds
• Supports cardiovascular health

  strong
  Omega-3s lower triglycerides, reduce blood pressure, and improve arterial function
• Promotes brain health and cognitive function

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  DHA is a major structural component of brain tissue and supports neuron communication
• Provides rare dietary vitamin D

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  One of few food sources with significant vitamin D3 content

Food Pairings

• ·Serve with lemon to enhance iron absorption and add brightness
• ·Pair with leafy greens for a complete anti-inflammatory meal
• ·Combine with olive oil and herbs for Mediterranean-style preparation
• ·Add to whole grains like quinoa for sustained energy release

Practical Tips

• ·Choose wild-caught when possible for higher omega-3 content
• ·Aim for 2-3 servings of fatty fish per week for optimal omega-3 intake
• ·Don't overcook - salmon is best medium-rare to medium
• ·Canned salmon with bones is an excellent calcium source

Optimal Timing

Protein and healthy fats provide sustained energy; vitamin D absorption is optimal with sunlight exposure

Great dinner option too - omega-3s support restful sleep

Concerns

• · Moderate sodium