Making healthy choices for your diet can be as easy as selecting fish and seafood more often from the menu. Seafood is not only high in protein, but has much less saturated fat and cholesterol than chicken, beef or pork. In addition, most seafoods contain omega-3 fatty acids, the polyunsaturated fats that have been linked to numerous health benefits. These “good fats” are most concentrated in salmon and other fish with high oil content. Their effects have been widely studied and the list of potential health benefits is long and varied.

Many types of seafood also contain important vitamins and minerals like iron, copper, selenium, zinc and calcium. In fact, a 4-oz serving of canned salmon with bones contains almost as much calcium as a cup of milk. Like people, salmon store calcium in their bones. During the canning process, salmon bones are softened so they can be easily crushed and included in any recipe. Salmon is also rich in vitamin D, which helps our bodies absorb calcium into our bones. Eating canned salmon is a tasty way to help your bones stay healthy.