SMASH your diet

Although you’re likely to see lots of posts encouraging you to “smash your goals” during this time of year, that’s not what this post is about. We want you to SMASH your diet by eating more Salmon, Mackerel, Anchovies, Sardines, and Herring.

In this post, we’ll talk about the nutritional benefits of SMASH and what you can expect when you “go fish” for a new way of eating. 

Long-chain Omega-3 fatty acids

Forget fish oil pills. SMASH fish are natural sources of healthy fats with anti-inflammatory properties. Long-chain Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) reduce triglycerides (bad fat) in your blood, reduce cognitive decline, and improve your cardiovascular health— leading to a reduction in cardiac issues. And because they’re anti-inflammatory, they’re the perfect post-workout food to reduce muscle soreness.  


This mineral is challenging to source naturally in food (hence the need for iodized salt), but SMASH fish are one of the exceptions. Iodine is essential for the proper functioning of the thyroid, and for a baby’s bone and brain development during pregnancy. Adding iodine to your diet is a way to kick your body into gear, as it properly uses proteins, fats, and carbohydrates.

Vitamin D

There’s no substitution for good old-fashioned sunshine, but in places where the sun is nowhere to be found for part of the year, SMASH fish are a great alternative. 


A serving of SMASH fish can provide up to 85% of your daily recommended intake of selenium, which helps make DNA and protect against cell damage and infections. 

From a beauty standpoint, selenium cleans the free radicals responsible for premature aging and follicular damage, resulting in healthy hair growth. 

Low mercury

If you love eating seafood, you’re probably wary about the dangers of mercury and other toxins. Consuming mercury can lead to increased blood pressure, heart attacks, cognitive decline, depression, and anxiety. Swordfish, barramundi, and tuna are among the top mercury-containing fish. Thankfully, SMASH fish are on the other end of the spectrum, with low amounts of mercury, making it safe to eat on a regular basis. 

Aside from the nutrients, what’s in it for you?

Ok, so we know that the nutrients and minerals are good. But you want results! And SMASH can deliver. 

Thanks to the high protein (salmon contains 20-25 grams/3 oz filet) and fat content, you’ll feel satiated— reducing the need for snacking between meals. 

SMASH fish provide the amino acids required for the creation of “feel good” neurotransmitters and hormones. So not only are these fish good for you— you’ll feel good, too!

Of course, diet is only part of the puzzle. SMASH your diet and smash your goals when you sign up for Enhancewell Fitness classes. Our group or private sessions will help you maximize your protein-packed diet to see real results. Sign up today and start seeing results!

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