Wild salmon is one of the three highest omega-3 foods (alongside sardines and mackerel), the richest food source of astaxanthin, and one of the highest vitamin D foods available. The complete cardiovascular and neuroprotective package in one fish.
Canned wild salmon at $3-5 per can. Fresh wild salmon at most grocery stores — look for 'wild-caught' on the label. 'Atlantic salmon' at most restaurants is farmed.
Astaxanthin is 6,000x more potent than vitamin C as an antioxidant — it gives wild salmon its deep orange color. Farmed salmon has almost none (they receive synthetic pigment). Vitamin D in wild salmon is one of the highest concentrations in food — 4oz provides 100-130% of daily requirement, directly addressing the 70-80% deficiency rate. The EPA + DHA reduce neuroinflammation — the mechanism linking chronic stress to depression in Black Americans.
Wild-caught sockeye or coho salmon is the budget-accessible form (significantly less expensive than king salmon). Bake at 400F for 12-15 min with olive oil, garlic, lemon, and rosemary. Do not overcook — salmon is done when it flakes with a fork and is still slightly translucent in the center. Canned wild salmon is equally nutritious and much more affordable.
Free, no account needed to ask.