Health Benefits of Salmon and Tuna

Omega-3 Fatty Acids

The happiest, longest-living populations on the earth are the Norwegians, Swedish, and Japanese. Their secret? Eating lots of fish such as salmon and tuna. Not only do these fish contain lean protein, but they're packed with vitamins and fatty acids that greatly improve heart and brain health. The American Heart Association now recommends eating tuna or salmon twice a week to lower the risk of heart disease caused by inflammation and plaque buildup in the arteries.

 

The Benefits of Omega-3 Fatty Acids

Don't be alarmed by the term "fatty acids." There are good fats, such as omega-3s, and then bad fats, like the ones you eat at fast food joints. Good fats can lower inflammation in your blood vessels. When you have inflammation in these blood vessels, especially around the heart, you're more prone to plaque formation that can break loose and cause dangerous clots. So make sure to eat salmon and tuna to reduce the risk of stroke, pulmonary embolism, and heart attacks.

Omega-3s also improve mood. They've been associated with lower incidences of depression, and many health professionals suggest ingesting more omega-3s to help ward off depressive episodes in addition to treatment and medication. It's a natural way to boost your mood while helping your heart.

 

Additional Health Benefits of Salmon and Tuna

Salmon and tuna are considered superfoods because they're packed with important nutrients. These nutrients include vitamin D, vitamin B12, iron, and calcium. Lower levels of vitamin D has been linked to higher incidences of Alzheimer's disease, while low B12 can cause weakness, lethargy, and a host of other symptoms. Get that iron for your red blood cells through salmon and tuna. Calcium, as we all know, is important for strong bones.

 

How To Get Your Two Servings Of Fish Per Week

If you've ever been to the meat and fish counter at the supermarket, you know that a salmon or tuna steak can run over $10- and may not be enough to feed your family. If you have the resources to purchase a salmon or tuna steak, or smoked salmon, buy them twice a week to get your recommended helping.

You'll want to look for fresh salmon caught in the wild as opposed to fish from a farm. Salmon steaks are ideal for the grill, but can also be served chopped up in a rice and vegetable dish. Fresh tuna steaks, including sashimi-grade tuna, also provide a host of opportunities for delicious meals.

If you're on a budget and can't afford expensive salmon and tuna steaks, inexpensive canned fish will also provide you with the necessary vitamins and minerals. You can easily add a can of albacore tuna into a pasta dish, or throw a can of salmon on top of a salad. For parents whose children are picky eaters, you can disguise tuna and salmon by adding it to childhood favorites like macaroni and cheese. Your kids will get their recommended servings of omega-3s and never even notice the difference.

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