Coming to the Menu: Salmon

5 Delicious Benefits of Salmon

Timotis salmon

Wild-caught is our motto, and we are proud to announce that we will soon be serving up delicious wild-caught salmon in our three locations this month. Packed with nutrients and protein, salmon is a powerhouse of healthy fuel. Omega-3 fatty acids make this fish a winner when it comes to healthy, “good” fats, and we couldn’t be more excited to provide even more amazing options to our menu boards.

1. Packed with Protein

Protein is a #1 factor in many diets, including paleo and Ketogenic, and plays a vital role in our energy levels, healing from injury and in protecting our bones. Research suggests that meals should provide between 20-30 grams of high-quality protein, which can be found in just one serving of salmon.

Fun fact: a 3.5-ounce serving of salmon contains 22–25 grams of lean protein, which can be served up any way you like it here at Timoti’s.

2. Healthy Fats

You may have heard of omega-3 fatty acids, which are essential to our human diet. As one of the best sources, salmon provides 2.6 grams of long-chain omega-3s, coming in first before other proteins when it comes to serving up healthy fats.

Omega-3’s help decrease heart disease, and can even decrease the risk for prostate cancer. Increasing levels of omega-3 fats additionally result in the body’s decrease of omega-6 fats and lowering triglycerides, which lowers risk of heart attack and other heart-related diseases.

3. Weight-Control

High-protein foods are known for keeping you feeling full, which can reduce calorie intake and regulate hormones that control appetite. Studies have shown that a person’s metabolic rate increases when eating protein-packed fish, helping burn those post-holiday calories.

4. Brain Booster

Boost those brain cells and ace that exam with the help of super salmon! Salmon fish oil, aka the fats contained in salmon, have been found to reduce depression, decrease anxiety, slow age-related memory loss and lower the risk of dementia. Bring on trivia night!

5. Vitamins + Minerals

Salmon takes the cake for B vitamins, containing seven different variations that help boost energy levels and mood balance.

B vitamin content in 3.5 ounces (100 grams) of wild salmon, according to Healthline:

  • Vitamin B1 (thiamin): 18% of the RDI

  • Vitamin B2 (riboflavin): 29% of the RDI

  • Vitamin B3 (niacin): 50% of the RDI

  • Vitamin B5 (pantothenic acid): 19% of the RDI

  • Vitamin B6: 47% of the RDI

  • Vitamin B9 (folic acid): 7% of the RDI

  • Vitamin B12: 51% of the RDI

Potassium is another key component in wild salmon, which provides 18 percent of the RDI per 3.5 ounces. Potassium can also significantly reduce blood pressure, especially for those who consume a high sodium diet. Astaxanthin, which gives salmon its red pigment, additionally lowers the risk of heart disease by reducing oxidation of LDL (the "bad") cholesterol and increasing HDL (the "good") cholesterol.