Health Benefits of Salmon

June 24th, 2018 4 min read

Last Updated: August 12th, 2018

Health Benefits of Salmon

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Salmon is both a freshwater and a saltwater fish. They are anadromous, meaning that they're born in freshwater, travel and live in salt water and returns back to to freshwater to spawn.

Salmon is a fish that can be considered the holy grail of healthy diets due to the multiple benefits it offers. There are thousands of web pages out there that mention salmon when recommending healthy food choices in diets. To name a few benefits, they are great for your hair, skin, joints and your brain. They are rich in vitamins, minerals and, most importantly, omega-3, they are known to have uncountable benefits for the body. Due to these, salmon is also taken by many in the form of tablets, syrups and as frozen.

How to consume salmon

Salmon is a high-oil fish and can be consumed grilled, braised or baked along with steamed or blanched vegetables. Since salmon is available in many forms like tablets and oils, it can be consumed as instructed by your family physician.

How to store salmon

Ensure that the freezer is set at a temperature of less than 4 degree Celsius. Keep the salmon either in a vacuum pack or plastic wrapping, as this pink-coloured fish gets affected by the smells of other foods.

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Due to the rich nutrients it offers, salmon is a favourite amongst health experts, doctors and fitness enthusiasts. Following are the natural contents that it contains and things that make it a healthy fish:


Omega-3 are fatty acids which are essential for our body. Omega-3 is important as it promotes healthy joints and skin, reduces the risk of heart diseases and aids in brain development. According to many studies, it has been proved that consumption of omega-3 is good for cardiovascular health.

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Omega-3 fatty acids also help in preventing high blood pressure, high cholesterol, diabetes, arthritis, depression, brain disorders, skin disorders and some types of cancers.

Omega-3 is specified and termed as an essential fatty acid because the body cannot synthesise it on its own and it must be obtained from what we eat. Since salmon is an oily fish, omega-3 occurs naturally in it. Omega-3, according to many scientists, may also lower the risk of many chronic diseases such as diabetes and depression.

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Although there is no recommended daily intake of omega-3 fatty acids, many health experts and doctors recommend that adults should intake a minimum of 250-500 mg of omega-3 per day. The American Heart Association (AHA) recommends that adults should include at least 2 servings of omega-3 per week to get maximum benefits out of this fresh water fish.


Salmon contains essential amino acids that promote growth and help maintain muscle tissue mass. The protein found in salmon helps the body maintain a healthy metabolism which promotes weight loss. A 100 gm fillet or serving of salmon contains 22-23 grams of protein.

Related: Study: Protein Could Be Key To Weight Loss, Muscle Gain

Since proteins are the building blocks of our body, it is essential to get it from the most natural sources possible. Several studies have shown that salmon contains small bio-active protein molecules that provide special support for joint cartilage, insulin effectiveness and control of inflammation in the digestive tract.

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To maintain a healthy active lifestyle, it is essential to include salmon in your diet because it contains vitamins like B1, B2, B3 and B5 in optimum quantities. These vitamins are involved in several important processes in our body. These processes include turning the food we consume into energy, creating and repairing DNA genes and reducing inflammation that can trigger possible heart diseases. According to recent research, Vitamin B of all kinds help to maintain optimal functioning of our brain and nervous system.

Salmon is also rich in vitamin D. Vitamin D promotes healthy bones and teeth and may help decrease the risk of developing multiple sclerosis and some types of cancer.


Salmon is a source of minerals like phosphorous, potassium and selenium.

Wild salmon is quite high in potassium. In the fruit world, banana is considered to have high potassium levels. Salmon, on the other hand, contains 10% more potassium than a banana. Potassium needs to be consumed to help control your blood pressure level, especially in a country like India, where sodium levels in food is very high. This is because potassium helps prevent excess water retention in the body.

Phosphorous plays numerous roles in the body. These include building strong bones and teeth, maintaining a healthy heart and promoting good kidney health.

Another type of mineral found in salmon is selenium. Selenium helps fight heart diseases, some cancers and thyroid disease.

A low intake of minerals contributes to reduced immune function, increased risk of developing some cancers and easily catching viral diseases.

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