Skip to main content

In today’s blog post, Mia from Nutrition by Mia – who is also a Registered Dietitian — explains the effect wild salmon has on your body and also provides a tasty high protein and omega-3 filled recipe to complement your roasted veggies and fresh salads. Check it out and let us know what you think!


As a dietitian, I advocate a balanced and mindful approach to eating. Some foods however stand out among the rest as being nutritional powerhouses and ones that offer nutrients that are harder to obtain than others. One of those foods is undoubtedly, seafood.

I am proud to partner with Wild Planet to share the importance of incorporating high quality, sustainable wild salmon into your diet. We could all highly benefit from the nutrients that it contains. Here is what happens to your body when you consume the good stuff:

1. Build muscle and manage your weight

Protein is found in many of the foods we eat including beans, nuts and meat. However, what sets the protein apart in seafood is that it is a complete source which means it provides all the amino acids (protein building blocks) that your body needs to readily carry out functions like maintaining muscle mass (which declines with age), keeping skin taut and bones healthy.

Additionally, protein is satiating and thus can keep cravings at bay. Adding protein to your meals and snacks throughout the day can help keep energy levels high and aid in weight management.

2. Hair skin and nails

Protein is an important component of every cell in the body and thus the building blocks for hair, skin and nails.

Additionally omega-3 fatty acids found in fish fight inflammation and prevent collagen breakdown. These fatty acids help keep skin youthful, and hair healthy by strengthening cell membranes and aiding in healthy oil production for hydrated skin and scalp.

3. Neurological health

The lower mercury content found in Wild Planet Salmon make it safe for kids and adults alike. Mercury is naturally found in many of the fish we consume and can be a detriment to human health in excess. However, this will depend on a number of factors including the form of mercury, the amount exposed, the age of the individual, the duration and health of the person being exposed. Because mercury is a neurotoxin, those who are exposed to high levels may experience symptoms such as loss of peripheral vision, impaired speech and hearing and muscle weakness, to name a few.

Mercury accumulates in fish that are older and larger. Wild Planet sources wild salmon from Alaska with shorter lifespan which results in lower levels of mercury accumulation.

4. Keep bones strong and ward off sickness

Fatty fish including salmon and sardines are among the few natural food sources of vitamin D. This vitamin, along with calcium keeps bones strong and healthy. Additionally, it plays a role in keeping the immune system strong and warding off sickness.

5. Heart and Brain

We have all heard about the importance of omega-3 fats. While these essential fatty acids are found in walnuts and flaxseeds, those found in salmon, are superior because of their form. EPA and DHA, the two forms found in fish, are particularly beneficial.

Studies show that these omega-3 fatty acids are highly concentrated in the brain and may play an important role in memory, performance and behavior. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory and even depression. The recommendation from the American Heart Association is that healthy adults should aim to eat fish at least two times a week to reap the benefits of those beneficial fats.

These Crispy Wild Salmon Coins are loaded with the good stuff – complete protein, omega-3 fatty acids and vitamin D. I recommend pairing this with your favorite salad and healthy dressing to make a complete meal.

To view Mia’s recipe for Crispy Wild Salmon Coins, head over to her blog, Nutrition by Mia. Also, be sure to share your creations with her on Instagram!

https://www.instagram.com/p/BViMU4YFIQO/?taken-by=nutritionbymia

Mia Syn

Mia Syn

A San Francisco Bay Area native currently living in Charleston, South Carolina, Mia is a Registered Dietitian Nutritionist with a love for sharing food, nutrition and lifestyle tips for a healthier life. Find her on her blog, Nutrition by Mia, ABC's Lowcountry Live or on CBS WSPA-TV and don’t forget to follow her 'Nutrition by Mia' accounts on social media!

Your Cart