Salmon is one of the most nutritious foods around.

It's loaded with nutrients and it may reduce 
risk factors for several diseases. five of its best benefits. Number one, rich in omega-three fatty acids. Salmon is one of the best sources of long chain omega-three fatty acids, EPA and DHA. These two fats have been credited with several health benefits including decreasing inflammation, lowering blood pressure, in reducing cancer risks and improving the function of cells that line your arteries. A 3.5 ounces or 100-gram portion of farmed salmon has 2.3 grams of long-chain omega three fatty acids while the same portion of wild salmon contains 2.6 grams, so just a little bit more. Now unlike most other fats, omega three fats are considered essential, meaning you must get them from your diet since your body can't create them. A 2012 analysis of 16 controlled trials found that taking up to 4.5 grams of omega three fatty acids per day led to significant improvements in arterial function. What's more, studies have shown that getting these omega three fats from fish increases levels in your body just as effectively as supplementing with fish oil capsules. As for how much fish to eat, consuming at least two portions of salmon per week can help you meet your omega three fatty acids requirement.
Number two, they're a great source of protein. 
Salmon is rich in high quality protein and just like omega three fats, protein is an essential nutrient that we must get from our diet. Protein plays a number of important roles in the body including helping your body heal after injury, protecting bone health and maintaining muscle mass during weight loss and aging process.Recent research has found that for optimal health particularly in old age, each meal should provide at least 20 to 30 grams of high quality protein. A 3.5 ounce serving of salmon contains 22 to 25 grams of protein which meets those recommendations.
Number three, salmon may benefit weight control. 
Consuming salmon frequently can help you lose weight and keep it off. Like other high protein foods, it helps regulate the hormones that control appetite and make you feel full. In addition salmon is fairly low in calories. A 3.5 ounce serving of farmed salmon has only 206 calories and wild salmon has even fewer at 182 calories. Research also suggests that the omega three fats in salmon and other fatty fish may promote weight loss and decrease belly fat in overweight individuals. This study in children with non-alcoholic fatty liver disease found that supplementing with DHA, the main omega three found in salmon, led to significantly greater reductions in liver fat and belly fat compared to a placebo or dummy pill.
Number four, salmon may reduce the risk of heart disease. 
Eating salmon on a regular basis may help protect the heart. This is due in large part to salmon's ability to boost omega threes in the blood. Many people have too many omega six fatty acids in their blood in relation to omega threes. So that ratio is off. Now research suggests that when the balance of these two fatty acids is off, the risk of heart disease increases.In a four week study of healthy men and women consuming two servings of farmed salmon increased omega three blood levels by eight to nine percent and decreased omega six levels. What's more consuming salmon and other fatty fish also lower blood triglyceride levels which are a known marker for heart disease.
Number five, salmon may protect brain health. 
A growing number of studies suggest that including more salmon in your diet may improve brain function. In one study of people age 65 and older, consuming fatty fish at least twice a week was linked to a 13% slower decline in age related memory issues than consuming fatty fish less than once a week. In another study, people with normal brain function who consumed fatty fish on a regular basis were found to have more gray matter in their brain. Now researchers noted that this could reduce the risk of memory problems later in life so it could be particularly profound for slowing age related memory loss and lowering your risk of dementia. Salmon is also extremely versatile.It can be steamed, sauteed, smoked, poached, baked, fried, even raw,but it is a little bit expensive. However, canned salmon is a quick and inexpensive option that also has an excellent nutrition profile so consider that next time you go shopping.