Some holiday meal foods are healthier than others: this one is packed with benefits for the heart and brain.
It has been the favorite fish of the French for years. Salmon appears on many holiday tables every year, and for good reason: it is easy to cook, colorful, and above all it is good for your health. It is a food rich in vitamins B, D, and E, in minerals (iron, potassium, selenium, etc.) and above all in good fats.
Salmon is in fact particularly beneficial for health thanks to its high omega-3 content. Just one serving of salmon per week meets the body's need for omega-3. These essential fatty acids, which must be supplied through diet, have proven their positive effects on cardiovascular health. They help reduce blood pressure, cholesterol and inflammation. “Omega-3s reduce the risk factors for cardiovascular disorders and prevent the risk of heart attacks,” confirms the French Federation of Cardiology on its site.
Omega-3s are also essential for the brain, and in particular to prevent cognitive decline. A review of studies published in 2022 concluded that eating omega-3 fatty acids “increases learning, memory, cognitive well-being, and blood flow in the brain.” It is for these essential benefits that it is officially recommended to eat fatty fish, such as salmon, once a week.
As for the choice between farmed salmon or wild salmon, both are beneficial for your health. On the one hand, farmed salmon has more calories and is more polluted with pesticides and antibiotics. On the other hand, wild salmon is more contaminated with mercury, which is toxic to health in high doses. In both cases, the health benefits outweigh the risks.
As for smoked salmon, it is also rich in vitamins, minerals and omega-3. But it is often very salty. You also need to be careful of added artificial smoke flavors. They have been singled out for several years, and some will even be banned in the coming years. A report from the European Food Safety Authority (EFSA) published in 2023 revealed a risk of genotoxicity (damage to the genetic material of cells, which could lead to diseases such as cancer). So choose traditional smoking. Ultimately, salmon is a food of first choice for the holidays, but on one condition: choose it wisely.
