It doesn't get any better than fish when it comes to healthy sources of protein, especially fatty fish like salmon. Just one four ounce serving has 26 grams of protein, which can help you fill up, curb cravings, and stay satisfied for less saturated fat than meat.

The combo of omega-3's, selenium, and vitamins A and D are key for improving immunity, both in the short and long term. Digging into at least two servings per week can reduce your risk of chronic illnesses like heart disease, diabetes, and cognitive decline.

Salmon is packed with omega-3 fatty acids and vitamin B12 in addition to selenium and choline. All of the above are linked to improving brain function, cognition, and neurological health.

The polyunsaturated fatty acids found in salmon can help improve serum cholesterol, a key indicator of cardiovascular disease risk. Plus, salmon is a source of potassium, an important mineral for balancing blood pressure and benefiting heart health.

Thanks to the lean protein and polyunsaturated fat, eating salmon as a part of a nutrient-dense, veggie-filled meal can help you stay satisfied longer, minimizing the urge to graze. Just be sure to skip calorie-laden toppings, sauces, breading, or deep-frying which will add saturated fat without any health-related upsides.

Eating salmon while pregnant or nursing can bolster fetal brain development. Why? One main reason is that salmon is chock-full of DHA, a type of polyunsaturated fat that's readily available in oily fish.

The combination of nutrients found in fatty fish — polyunsaturated fatty acids and vitamin D — have also been linked to improved bone health and reduced risk of osteoporosis and fractures.

Fish has been linked to having a whole host of anti-inflammatory benefits by protecting cells from DNA damage, including reducing risk of depression and possibly anxiety. Plus, the vitamin D found in fish may play a role in preventing autoimmune disease.

Research suggests that people who eat the fish regularly — especially baked or grilled versions — may live longer than those who eat more of other protein sources (like red and processed meats and fried foods).

Eating salmon with iron- and magnesium-packed spinach and pine nuts can help improve oxygen flow to your cells and aid in muscle contraction, all essential to keeping blood vessels and organs healthy. Plus, the inflammation-fighting fatty acids in salmon may improve recovery from injury, making it a go-to for athletes.

Studies suggest that the combo of omega-3s and vitamin D in salmon may reduce risk of cancer and heart disease. While the research is ongoing, diets that include lots of fish, veggies, fruit, 100% whole grains, legumes, low-fat dairy, nuts and seeds have been overwhelmingly linked to improved healthand weight control overall. Dig in!