Salmon is one of the most nutrient-dense foods you could eat. Packed in omega-3 fatty acids and rich in flavor, the fatty fish is also very versatile and can be incorporated into a range of dishes—especially if you buy it canned.
The most obvious perk of buying canned salmon over fresh is that don’t have to worry about it spoiling in your fridge, and it’s often less expensive to boot. Try making salmon burgers with a slaw or grab two thick pieces of toast and stuff them with a savory salmon salad tossed in Dijon mustard.
Below, you’ll see just four of the potential health benefits canned salmon may provide you. And then, be sure to check out The 7 Healthiest Foods to Eat Right Now.
You may get a slightly higher dose of omega-3 fatyy acids.
According to a USDA study, canned pink and red salmon had slightly higher levels of two omega-3s than their raw counterparts. Omega-3 fatty acids are a type of unsaturated fat that may provide several health benefits to your heart, as they’ve been shown to help lower blood pressure, decrease your risk of stroke, and even reduce blood clotting per the Mayo Clinic. After all, that’s one of the key reasons the American Heart Association recommends eating fish rich in unsaturated fats at least twice a week to help reduce the risk of stroke.
Don’t miss 26 Best Omega-3 Foods to Fight Inflammation and Support Heart Health.
You may feel more energized.
Canned salmon offers just as many vitamins (if not more) than when it’s fresh, which means you get a healthy dose of B vitamins, primarily niacin (B3) and cobalamin (B12) each time you peel back the can. Not getting enough B vitamins, specifically B12, could be the reason you feel sluggish and fatigued on a regular basis. For the older population, this issue could be even more prevalent.
As Sydney Greene, MS, RD told us previously, “as we age, we lose the ability to absorb vitamin B12 from food. Because of this, the elderly population is likely to be deficient in B12.”
May improve brain health.
Fatty fish like salmon may play a role in supporting mental health, with research indicating it can help reduce symptoms of depression and anxiety. It may also delay cognitive decline. One 2005 study showed that people over the age of 65 who consumed fatty fish at least two times a week had a 13% slower decline in age-related memory issues, compared to those who ate less than a serving of fatty fish a week.
You may lose weight.
Not only does salmon pack a wide variety of nutrients, heart-healthy fats, and flavor, but the fish also provides a good source of protein, which means that you’ll stay fuller for longer. As a result, this could lead you to eat fewer calories throughout the day. In fact, research would suggest that omega-3 fatty acids, in particular, can promote weight loss and decrease belly fat.
For more, be sure to check out 21+ Best Healthy Salmon Recipes for Weight Loss.