What are the Health Benefits of Salmon?
Pieces of Salmon cut with dill.

What are the Health Benefits of Salmon?

pathmedical Nutrition

Salmon is one of the most nutritious foods on the planet. Not only is it loaded with nutrients, but it may also even reduce certain risk factors for several different diseases.

Here are some health benefits of salmon.

Rich in Omega-3 Fatty Acids – Salmon is one of the best sources of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). (1)

High in B Vitamins – Salmon is an excellent source of B vitamins. Studies have shown that all of the B vitamins work together to maintain optimal functioning of your brain and nervous system. (2)

Source of Potassium – Salmon is quite high in potassium. This is true of wild salmon, which provides 13% of the recommended daily value per 3.5 ounces, versus 8% for farmed salmon (3).Potassium helps manage your blood pressure. It also reduces your risk for stroke (4).

Contains Selenium – Selenium is a mineral found in soil and certain foods. Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease, and may reduce the risk of cancer (5). Consuming salmon and other high-selenium seafood has been shown to improve blood levels of selenium in people whose diets are low in this mineral (6).

Contains Astaxanthin – Astaxanthin is a compound linked to several powerful health effects, which gives salmon its signature red hue. Astaxanthin appears to lower the risk of heart disease by reducing oxidation of LDL (bad) cholesterol and increasing levels of HDL (good) cholesterol (7).

Reduces the Risk of Heart Disease – Eating salmon on a regular basis may help protect against heart disease. This is due, in large part, to salmon’s ability to boost levels of omega-3 fatty acids in the blood. Many people have too many omega-6 fatty acids in their blood in relation to omega-3s. (8)

Fights Inflammation – Salmon can be a powerful weapon against inflammation. Several studies have found that eating more fish helps reduce markers of inflammation in people at risk for these and other diseases (9).

Salmon is a nutritional powerhouse that provides several impressive health benefits. Consuming at least two servings per week can help you meet your nutrient needs and reduce the risk of several diseases.

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients
3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
4. https://pubmed.ncbi.nlm.nih.gov/33182820/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4824523/
6. https://www.ncbi.nlm.nih.gov/pubmed/25599275
7. https://pubmed.ncbi.nlm.nih.gov/26861359/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/
9. https://pubmed.ncbi.nlm.nih.gov/33411013/