Salmon

Salmon is truly deserving of the term superfood. Studies show that eating salmon can help prevent heart disease and age-related memory loss, and key compounds in salmon could also help you live longer.

Eating salmon on a regular basis has been shown to improve risk markers of cardiovascular disease.¹

Consuming more fatty fish, like salmon, has also been associated with a reduced risk of impaired cognitive function in middle-aged adults.²

Salmon contains numerous compounds that likely contribute to its health benefits.

For example, it is one of the best food sources of beneficial omega-3 fatty acids (second only to chia seeds). Diets high in omega-3 fatty acids have been linked to a reduced risk of cardiac and sudden death, and a reduced risk of all-cause mortality.³

Astaxanthin, the carotenoid that gives salmon its signature pink color, helps reduce the risk of heart disease by reducing the oxidation of LDL cholesterol and increasing HDL (good) cholesterol.⁴

Salmon can be pan-seared, baked, or poached. It pairs well with side dishes like asparagus, roasted broccoli, and lemon-herb couscous.

As with other foods, cooking at lower temperatures protects the proteins in the food against damage that injure your body’s proteins via a toxic process known as glycation.

References

1. Nutr Res. 2010 Jul;30(7):447-54.
2. Neurology. 2004 Jan 27;62(2):275-80.
3. Am J Clin Nutr. 2006 Jul;84(1):5-17.
4. Mar Drugs. 2016 Feb 5;14(2):35.