Is Wild Salmon a Weight-Loss Superfood?

Wild salmon is a delectable dish that is often reserved for a special occasion. But this valuable protein source really deserves a regular place on your dinner table. Salmon is a nutritional powerhouse and an ideal source of protein for those who are watching their weight or trying to drop some pounds. It might even be considered a weight-loss superfood. Let's look at why this food has earned such a title.

Abundance of omega-3 fatty acids

Probably the greatest selling point of wild salmon is its abundance of omega-3 fatty acids. Some dieters are wary of any type of fat and believe it should all 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 damage other systems in the body as well. Furthermore, one particular type of fat, omega-3 fatty acids, is very good for your health. Unfortunately, few people consume a sufficient amount of omega-3s. Generally speaking, the more frequently 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 decreases insulin resistance. They improve blood sugar control, which helps reduce food cravings and overeating. Omega-3s help your body to burn off calories before they get 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 so that your body moves back 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 both help to decrease your risk of cardiovascular disease. Omega-3 fatty acids have other health benefits too, 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 fishes can stand in for salmon once in a while: tuna, sardines, mackerel, trout, and sablefish make good additions to the menu when you need a little variety.

Tips for buying salmon

Although you will find plenty of farmed salmon in the stores, it's not up to nutritional par with wild salmon. Both types of fish have about the same amount of omega-3 fatty acids. But only wild salmon contains the ideal proportion of omega-3s to omega-6s (another type of fatty acid). In addition, wild salmon has much less saturated fat than farmed salmon. Saturated fat is the type that raises bad cholesterol levels, so you want to limit your consumption. Farmed salmon also has higher levels of suspected carcinogens than wild salmon does. For these reasons, as well as its superior flavor and texture, look for wild Alaskan salmon when you go shopping.

Avoid salmon patties, breaded salmon. and other processed salmon products. The good fatty acids are almost nonexistent 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 protein source for those watching their weight. It's low in calories and low in saturated fat, but abundant in valuable omega-3 fatty acids. Put salmon on your shopping list and start enjoying the proven health benefits of this weight-loss superfood.