Wild salmon is a delicious dish that is often reserved for a special occasion. But this valuable source of protein really deserves a regular spot on your table. Salmon is a nutritional powerhouse and an ideal source of protein for those who are watching their weight or trying to lose a few pounds. It could even be considered a superfood for weight loss. Let’s see why this food has earned such a title.

Abundance of omega-3 fatty acids

Probably the biggest selling point of wild salmon is its abundance of omega-3 fatty acids. Some dieters are wary of any type of fat and believe that all fats should be avoided. This is completely wrong. A very low-fat diet deprives the brain of the essential healthy fat it needs for normal function and can also damage other body systems. Also, a particular type of fat, omega-3 fatty acids, is very good for your health. Unfortunately, few people consume enough omega-3s. Generally speaking, the more often you can get this type of fat in your diet, the better off you’ll be.

Omega-3s promote weight loss

Omega-3 fatty acids actually promote weight loss in several ways. They help the insulin in your body work better and decrease insulin resistance. They improve blood sugar control, which helps reduce food cravings and overeating. Omega-3s help your body burn calories before they are stored as fat.

Omega-3s reduce something known as cellular inflammation, a condition that promotes weight gain. This type of fatty acid also stimulates the secretion of leptin, which is a hormone produced by fat cells. Leptin is one of the body’s natural weight control devices. When working properly, the hormone acts to suppress your appetite and burn stored fat to return your body to its ideal weight. It facilitates the loss of body fat while maintaining muscle mass, which is exactly what you want.

Losing fat and reducing inflammation help lower the risk of cardiovascular disease. Omega-3 fatty acids also have other health benefits, including improved mood, better attention span, increased energy, and a healthier immune system. It’s easy to see how important this fatty acid is to your well-being. Most people will benefit from eating wild salmon several times a week. Other fatty fish can substitute for salmon from time to time: tuna, sardines, mackerel, trout, and black cod are good additions to the menu when a little variety is needed.

Tips for buying salmon

Although you’ll find plenty of farmed salmon in stores, it doesn’t quite measure up nutritionally to wild salmon. Both types of fish have about the same amount of omega-3 fatty acids. But only wild salmon contains the ideal ratio of omega-3 to omega-6 (another type of fatty acid). Also, wild salmon has much less saturated fat than farmed salmon. Saturated fat is the kind that raises bad cholesterol levels, so you want to limit your intake. Farmed salmon also have higher levels of possible carcinogens than wild salmon. For these reasons, as well as its superior flavor and texture, look for wild Alaskan salmon when shopping.

Avoid salmon patties, breaded salmon. and other processed salmon products. The good fatty acids are almost non-existent in processed salmon. Instead, choose whole salmon, frozen steaks and fillets, or canned salmon.

There’s nothing fishy about it: wild salmon is an ideal source of protein for those watching their weight. It is low in calories and low in saturated fat, but high in valuable omega-3 fatty acids. Put salmon on your shopping list and start enjoying the proven health benefits of this weight loss superfood.