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Fresh, chilled salmon is now the UK's favourite fish, outselling cod, tuna, haddock, mackerel and trout – and with good reason.
Not only is it packed with flavour, it also packs a punch in terms of nutritional goodness.
Salmon is a nutrient-rich, protein-packed fish that’s high in healthy unsaturated fats (the kind associated with lowing cholesterol) and low in saturated fats.
An M&S 120g fillet, for example, contains an average of 24.4g of protein and 16.1g of fat – 12.4g of which is healthy unsaturated fat.
It’s also a good source of Omega-3 fatty acids with 2.6g per portion, of which long-chain Omega 3 accounts for 2.2g.
The NHS Eat Well scheme advises that eating a healthy, balanced diet should include at least two portions of fish a week, including one of oily fish such as salmon, mackerel, sardines or herring which are thought to be amongst the richest sources of long-chain omega-3 fatty acids.
Whilst these omega-3 fatty acids are considered essential for human health, the body can’t produce them itself; they must be absorbed from food, whether as the marine-based eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA); plant-based alpha-linolenic acid (ALA), or as supplements.
In studies, Omega-3s have been found to:
Of particular relevance to women who are trying to get pregnant, are already pregnant or are breastfeeding, omega-3s are also thought to help a baby’s nervous system to develop. Read the recommended weekly intake here.
Not only that, but salmon has been found to be highly digestible making it more nutritious compared with consuming omega-3 supplements alone.
Salmon is also an excellent source of vitamins and minerals, particularly:
Sources:
[1] https://www.bbcgoodfood.com/howto/guide/ingredient-focus-salmon
[2] https://www.health.harvard.edu/newsletter_article/Angling_for_health_Which
_fish_should_you_eat
[4] https://www.ncbi.nlm.nih.gov/pubmed/26817716
[5] https://omegaquant.com/new-research-highlights-omega-3-as-top-mental-health-nutrients-and-not-a-moment-too-soon/; https://www.ncbi.nlm.nih.gov/pubmed/18640689
[6] https://www.bbcgoodfood.com/howto/guide/ingredient-focus-salmon