Why Salmon and Other Cold-Water Fish Are Superfoods for Your Health

Salmon remains one of the healthiest fish choices due to its rich mix of nutrients. Packed with protein, omega-3 fatty acids, and essential vitamins, it supports heart, brain, and bone health. But other cold-water fish, like mackerel and sardines, also offer impressive benefits.

The US Food and Drug Administration (FDA) recommends eating two to three servings of fish per week from its Best Choices list. This includes Atlantic mackerel, salmon, anchovies, sardines, and freshwater trout. These fish provide key nutrients without high levels of mercury.

Wild-caught salmon stands out for its lower fat content and higher omega-3 levels compared to farm-raised varieties. Omega-3s in salmon help reduce inflammation and support joint health. Canned salmon, especially when packed in water or olive oil, is another healthy option. If it includes bones, it even becomes a rare non-dairy source of calcium. Mackerel often contains more omega-3s than salmon in some studies. Sardines, meanwhile, deliver calcium, vitamin D, and selenium, making them excellent for bone strength. Herring and trout also match salmon's omega-3 content, offering similar health advantages.

Salmon's high levels of protein, selenium, and B vitamins make it a top choice for muscle and bone health. But with mackerel, sardines, and trout providing comparable benefits, there are plenty of nutritious alternatives. The FDA's guidelines encourage regular fish consumption for a balanced diet.