Protein · ingredient guide
Salmon
An oily fish that is one of the best food sources of the long-chain omega-3 fats EPA and DHA, plus complete protein and vitamin D — three things many women get too little of in midlife.
Key nutrients
- Omega-3 (EPA/DHA)
- Protein
- Vitamin D
- Vitamin B12
- Selenium
Why it helps at midlife
The American Heart Association recommends about two servings of fish (roughly 8 oz total) a week, and oily fish like salmon is a top choice for the EPA/DHA omega-3s linked with heart health — relevant because cardiovascular risk climbs after menopause. Its vitamin D and protein also support bone and muscle maintenance as estrogen declines. Salmon is a supportive part of a heart-healthy pattern; it is not a treatment for heart disease or menopause symptoms.
Food supports overall health — it doesn't treat or cure any condition. Talk to your clinician about symptoms, supplements, or a diagnosis.
How to use it
- Roast or pan-sear fillets and flake over grain bowls or salads.
- Use canned or pouched salmon (often with edible soft bones = extra calcium) for quick toasts, patties and poke-style bowls.
- Pair with vegetables and a whole grain for a balanced plate.
Good to know
- Two servings of oily fish a week covers most people's omega-3 goal without a supplement.
- Farmed and wild salmon both provide omega-3s; choose whichever fits your budget.
Recipes that use it
Frequently asked questions
Most guidance points to about two servings of fish a week, with oily fish like salmon counting toward your omega-3 intake. There is no need to eat it daily.