Imagine a food low in carbohydrates, fat and calories, but high in protein—one that improves heart health, reduces hypertension, boosts the immune system, helps fight autoimmune disease, improves mental health and cognitive performance, and reduces the risk of certain cancers.
 
Omega-3 powerhouse fish like salmon and sardines boast a lengthy list of health benefits, as well as amazing versatility and ease in the kitchen. They’re especially low in fat, contain high amounts of protein, and have a variety of essential vitamins and minerals, according to registered dietitian Margo Kraus, a nutritional consultant for Bumble Bee Foods and a champion of healthy eating habits. They’re also excellent sources of omega-3 fatty acids, or essential fatty acids.
 
Because the body cannot produce sufficient essential fatty acids on its own, omega-3s must be consumed through food sources. They’re found naturally in coldwater fish.
 
Canned salmon also includes bones that can be eaten because they’re very soft, so “it provides as much calcium as a 6-oz. glass of milk,” says registered dietitian Karen Collins, a consultant for the American Institute for Cancer Research. She recommends eating a weekly total of 8–16 ounces of fish like salmon, herring and sardines.

Tune in tomorrow for our end-of-the-week recipe for Salmon Burgers With Dill Sauce.

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