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Salmon is one of the top sources of omega-3 fatty acids, which is why it’s at the top of the beneficial seafood list.

Beyond omega-3s, a 4-ounce serving of salmon also contains your daily recommended vitamin D needs. Vitamin D is essential for calcium absorption to protect your bone health; it also helps regulate blood pressure. For even more nutritional punch and a crunchy taste, keep the omega-3 dense skin on, especially if you’ve selected a high-quality, low-contaminant piece of salmon (the toxins often concentrate in the skin).

Both wild and farmed salmon are relatively low in mercury. If farmed fish are fed more plant foods than fish, they have a lower omega-3 fatty acid content. Sometimes farmed salmon contain other toxins, like PCBs (polychlorinated biphenyls), but not all farmed salmon are created equal. When choosing salmon, opt for U.S., farm-raised Atlantic salmon or wild Alaskan or coho salmon.

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