Salmon Nutrition and Health Benefits

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more healthy just a bit bit simpler — and extra enjoyable!

Salmon is one of essentially the most nutritious foods on the planet.

This standard fatty fish shouldn’t be solely loaded with nutrients but additionally could reduce sure danger components for a number of diseases.

What’s extra, it’s tasty, versatile, and extensively obtainable.

This article will discover some of the important thing advantages of salmon, together with a couple of easy methods so as to add it to your diet.

Salmon nutrition information

The nutritional worth of salmon can differ barely among the many varieties. For instance, farmed salmon contains barely extra healthy fat and calories, whereas wild-caught salmon is a bit larger in protein (1Trusted Source2Trusted Source).

However, each types are nice sources of many key nutrients, together with selenium, phosphorus, and B vitamins (1Trusted Source2Trusted Source).

Here is a more in-depth take a look at the nutritional worth for a 3.5-ounce (100-gram) serving of cooked wild or farmed salmon (1Trusted Source2Trusted Source):

 Wild salmonFarmed salmon
Calories182206
Protein25 grams22 grams
Fat8 grams12 grams
Vitamin B12127% of the Daily Value (DV)117% of the DV
Vitamin B656% of the DV38% of the DV
Selenium85% of the DV75% of the DV
Niacin63% of the DV50% of the DV
Pantothenic acid38% of the DV30% of the DV
Thiamine23% of the DV28% of the DV
Phosphorus21% of the DV20% of the DV

Salmon is especially excessive in selenium, an vital nutrient that’s concerned in DNA synthesis, thyroid hormone metabolism, and reproductive health (3Trusted Source).

It’s additionally an important supply of omega-3 fatty acids, a sort of heart-healthy fats that may lower inflammation and assist brain health (4Trusted Source).

What’s extra, salmon is rich in vitamin B12, which is important for producing red blood cells and regulating the health of the central nervous system (5Trusted Source).

SUMMARY

Salmon is a superb supply of protein, healthy fat, and numerous important vitamins and minerals.

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Salmon health advantages

1. Rich in omega-3 fatty acids

Salmon is one of the most effective sources of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, whereas the identical portion of wild salmon contains 2.2 grams (1Trusted Source2Trusted Source).

Unlike most different fat, omega-3 fat are thought of “essential,” which means you have to get them out of your diet since your body can’t create them.

Generally, most health organizations recommend that healthy adults get a minimal of 250–1,000 mg of mixed EPA and DHA per day (6Trusted Source).

EPA and DHA have been credited with a number of spectacular health advantages, reminiscent of lowering inflammation, reducing blood pressure, decreasing the danger of most cancers, and improving the operate of the cells that line your arteries (7Trusted Source8Trusted Source9Trusted Source10Trusted Source).

One overview of 22 research discovered that utilizing an EPA and DHA complement constantly might considerably improve arterial operate, particularly in people who smoke, are overweight, or have excessive cholesterol levels or metabolic syndrome (11Trusted Source).

What’s extra, research have proven that getting these omega-3 fat from fish will increase levels in your body much more successfully than supplementing with fish oil capsules (12Trusted Source13Trusted Source).

As for a way much fish to eat, consuming at the very least two servings of salmon per week can assist you meet your omega-3 fatty acid wants.

SUMMARY

Salmon is rich in long-chain omega-3 fatty acids, which have been proven to reduce inflammation, decrease blood pressure, and lower danger components for disease.

2. Great supply of protein

Salmon is rich in prime quality protein.

Like omega-3 fat, protein is a vital nutrient that you have to get out of your diet.

Protein performs a quantity of vital roles in your body, together with serving to you heal after damage, defending bone health, and sustaining muscle mass throughout weight loss and as you become older (1415Trusted Source16Trusted Source17Trusted Source).

Recent analysis has discovered that for optimum health, every meal ought to present at the very least 20–30 grams of prime quality protein (18Trusted Source).

For reference, a 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein (1Trusted Source2Trusted Source).

SUMMARY

Your body wants protein to heal after damage, defend bone health, and stop muscle loss, amongst different issues. Salmon supplies 22–25 grams of protein per 3.5-ounce (100-gram) serving.

3. High in B vitamins

Salmon is a superb supply of B vitamins.

Below is the B vitamin content material in 3.5 ounces (100 grams) of wild salmon (2Trusted Source):

  • Vitamin B12: greater than 100% of the DV
  • Niacin: 63% of the DV
  • Vitamin B6: 56% of the DV
  • Riboflavin: 38% of the DV
  • Pantothenic acid: 38% of the DV
  • Thiamine: 23% of the DV
  • Folic acid: 7% of the DV

These vitamins are concerned in a number of vital processes in your body, together with turning the meals you eat into energy, creating and repairing DNA, and decreasing continual inflammation, which may result in disease (19Trusted Source20Trusted Source).

Additionally, research have discovered that every one the B vitamins work collectively to keep up optimum functioning of your brain and nervous system (19Trusted Source).

SUMMARY

Salmon is a superb supply of a number of B vitamins, which your body wants for producing energy, controlling inflammation, and defending heart and brain health.

4. Good supply of potassium

Salmon is sort of excessive in potassium.

This is very true of wild salmon, which supplies 13% of the DV per 3.5 ounces (100 grams), versus 8% for farmed salmon (1Trusted Source2Trusted Source).

In reality, wild salmon contains extra potassium than an equal amount of banana, which supplies simply 9% of the DV (21Trusted Source).

Potassium helps handle your blood pressure and may reduce the danger of stroke (22Trusted Source23Trusted Source).

One overview discovered that supplementing with potassium considerably reduced blood pressure levels in people with excessive blood pressure, particularly for these consuming large quantities of sodium (24Trusted Source).

Potassium additionally works with sodium to assist regulate fluid stability and decrease blood pressure by stopping extra water retention (25Trusted Source).

SUMMARY

A 3.5-ounce (100-gram) serving of salmon supplies as much as 13% of the DV for potassium, which helps handle blood pressure and stop extra fluid retention.

5. Loaded with selenium

Selenium is a mineral discovered in soil and sure foods, together with salmon (3Trusted Source).

It’s thought of a hint mineral, which means your body wants solely a small amount. Nevertheless, getting sufficient selenium in your diet is vital.

Studies have proven that selenium helps defend bone health, decreases thyroid antibodies in people with autoimmune thyroid disease, and could doubtlessly reduce the danger of sure types of most cancers (26Trusted Source27Trusted Source28Trusted Source).

A 3.5-ounce (100-gram) serving of salmon supplies 75–85% of the DV for selenium (1Trusted Source2Trusted Source).

Consuming salmon and different types of seafood has been proven to improve blood levels of selenium in people whose diets are low in this mineral (29Trusted Source30Trusted Source).

One older examine discovered that blood levels of selenium increased considerably extra in people who consumed two servings of salmon per week than in those that consumed fish oil capsules containing much less selenium (30Trusted Source).

SUMMARY

A 3.5-ounce (100-gram) serving of salmon supplies 75–85% of the DV of selenium, a mineral which will assist bone health, improve thyroid operate, and defend towards sure types of most cancers.

6. Contains astaxanthin

Astaxanthin is a compound linked to a number of highly effective health results. As a member of the carotenoid household of antioxidants, astaxanthin provides salmon its signature red hue (31Trusted Source).

Astaxanthin seems to decrease the danger of heart disease by decreasing the oxidation of LDL (unhealthy) cholesterol and rising levels of HDL (good) cholesterol (32Trusted Source).

Some analysis additionally means that astaxanthin could reduce inflammation, lower oxidative stress, and defend towards the buildup of fatty plaque in the arteries, which might doubtlessly reduce the danger of heart disease (33Trusted Source).

In addition, astaxanthin is believed to work with the omega-3 fatty acids discovered in salmon to guard the brain and nervous system towards inflammation (34Trusted Source).

What’s extra, astaxanthin could even assist stop skin injury and assist you look youthful.

In reality, one overview reported that astaxanthin might act as an antioxidant, reduce the looks of wrinkles, improve skin elasticity, and defend skin cells towards injury (35Trusted Source).

According to a 2014 overview, salmon contains 0.4–3.8 mg of astaxanthin per 3.5 ounces (100 grams), with sockeye salmon offering the best amount (36Trusted Source).

SUMMARY

Astaxanthin is an antioxidant discovered in salmon which will profit heart, brain, nervous system, and skin health.

7. May reduce the danger of heart disease

Eating salmon frequently could assist defend towards heart disease (37Trusted Source).

This is due, in large half, to salmon’s means 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 (38Trusted Source).

Research means that when the balance of these two fatty acids is off, the danger of heart disease will increase (39Trusted Source).

In one older examine, consuming 2 servings of farmed salmon per week increased omega-3 blood levels by 8–9% and decreased omega-6 levels after 4 weeks (40Trusted Source).

Additionally, some analysis means that common consumption of fish could also be linked to decrease triglyceride levels and enhancements in a number of different danger components for heart disease (41Trusted Source42Trusted Source).

SUMMARY

Consuming salmon can assist defend towards heart disease by rising levels of omega-3 fat, lowering levels of omega-6 fat, and reducing triglycerides.

8. May profit weight management

Consuming salmon steadily can assist you lose weight and maintain it off.

Like different excessive protein foods, it helps regulate the hormones that management urge for food and assist you really feel full (43Trusted Source).

In addition, your metabolic fee quickly will increase extra after eating protein-rich foods, reminiscent of salmon, compared with different foods (43Trusted Source).

Plus, analysis means that the omega-3 fat in salmon and different fatty fish could promote weight loss and decrease belly fat in people with weight problems when mixed with an energetic way of life, although extra analysis is required (44Trusted Source45Trusted Source).

One examine in children with nonalcoholic fatty liver disease discovered that supplementing with DHA, the primary omega-3 discovered in salmon, led to considerably better reductions in liver fats and stomach fats compared with a placebo (45Trusted Source).

In addition, salmon is pretty low in calories. A 3.5-ounce (100-gram) serving of farmed salmon has solely 206 calories, and wild salmon has even fewer at 182 calories (1Trusted Source2Trusted Source).

SUMMARY

Consuming salmon could assist you handle your weight by decreasing your urge for food, quickly boosting your metabolism, and lowering stomach fats.

9. Can assist stop inflammation

Salmon can present highly effective safety from continual inflammation.

Many specialists imagine that inflammation is the basis trigger of most continual diseases, together with heart disease, diabetes, and most cancers (46Trusted Source).

Several research have discovered that eating extra salmon and different types of seafood might assist reduce a number of markers of inflammation (47Trusted Source48Trusted Source).

In reality, one examine in 4,105 people discovered that frequent consumption of fish was related to decrease levels of white blood cells, which are sometimes used as a measure of continual inflammation (47Trusted Source).

According to a different overview printed in 2014, fish oil supplementation was discovered to considerably reduce levels of a number of particular markers of inflammation, together with CRP, IL-6, and TNF-alpha (49Trusted Source).

SUMMARY

Salmon and different fatty fish can assist decrease inflammation, which can reduce danger components for a number of diseases and improve signs in people with inflammatory situations.

10. May defend brain health

A rising quantity of research counsel that together with salmon in your diet would possibly improve brain operate.

Both fatty fish and fish oil have been discovered to guard fetal brain health throughout pregnancy, gradual cognitive decline, and protect brain operate (50Trusted Source51Trusted Source52Trusted Source).

One overview discovered that consuming at the very least 2 servings of fish per week was related to a ten% decrease danger of dementia and a 30% decrease danger of Alzheimer’s disease (51Trusted Source).

Another 2020 overview concluded that fish consumption might improve reminiscence efficiency, promote brain operate, and defend brain construction in healthy adults (52Trusted Source).

SUMMARY

Frequent salmon consumption could assist defend fetal brain health in pregnancy, protect brain operate, and lower the danger of cognitive decline and dementia.

11. Can improve mental health

In addition to defending brain health, some promising research counsel that salmon might assist mental health, because of its content material of omega-3 fatty acids.

According to a overview of 10 research, consuming at the very least 1 serving of fish per week or 500 mg of omega-3 fatty acids per day was related to a decrease danger of depression, particularly in ladies (53Trusted Source).

However, extra prime quality randomized management trials are wanted.

Another small examine in 23 younger adults discovered that taking an omega-3 fatty acid complement led to vital enhancements in signs of despair after 21 days (54Trusted Source).

Some analysis additionally means that omega-3 fatty acids might reduce symptoms of anxiety and improve temper, although extra research are wanted (55Trusted Source56Trusted Source57Trusted Source).

SUMMARY

Some research have discovered that eating fish or rising your intake of omega-3 fatty acids might reduce signs of despair and anxiousness and improve temper.

12. May assist preserve healthy imaginative and prescient

Salmon contains a number of nutrients vital for selling eye health and sustaining imaginative and prescient.

For instance, astaxanthin has been studied in people and animals for its means to stop sure problems that may have an effect on eye health, together with age-related macular degeneration, eye fatigue, uveitis, and cataracts (58Trusted Source).

Salmon additionally contains a superb amount of vitamin A in every serving, with round 8% of the DV in a 3.5-ounce (100-gram) serving of farmed salmon (1Trusted Source).

Vitamin A is important for imaginative and prescient and is a precursor for sure pigment molecules in the photoreceptors of the attention (59Trusted Source60Trusted Source).

What’s extra, different analysis means that omega-3 fatty acids could possibly be useful for the remedy of dry eye disease (61Trusted Source62Trusted Source).

SUMMARY

Salmon contains nutrients like astaxanthin, vitamin A, and omega-3 fatty acids, all of which might assist promote eye health.

13. Could assist bone health

Salmon is a superb supply of vitamin D, with round 66% of the DV in a 3.5-ounce (100-gram) serving of farmed salmon (1Trusted Source).

Vitamin D is a crucial micronutrient that performs a central role in bone health by rising the absorption of calcium (63Trusted Source).

Research reveals that low levels of vitamin D could also be linked to an increased danger of bone loss and reduced bone mineral density in older adults (64Trusted Source).

Salmon additionally contains phosphorus, one other nutrient vital for sustaining bone power (65Trusted Source).

Interestingly, some research have discovered that eating extra fish could possibly be tied to a decrease danger of osteoporosis for sure populations, but extra analysis is required (66Trusted Source67Trusted Source).

SUMMARY

Salmon is rich in vitamin D and phosphorus, which may assist bone health. Some research present that eating fish could possibly be linked to a decrease danger of osteoporosis, but extra analysis is required.

14. Delicious and versatile

Salmon is undeniably scrumptious. It has a novel, delicate taste with a much less “fishy” style than many different varieties of fatty fish, reminiscent of sardines and mackerel.

It can be extraordinarily versatile. It could be steamed, sauteed, smoked, grilled, baked, or poached. It will also be served raw in sushi and sashimi.

Additionally, canned salmon is a fast and cheap possibility that gives the identical spectacular health advantages as fresh fish. In reality, nearly all canned salmon is wild rather than farmed, and its nutrition profile is superb.

Look for it in BPA-free cans to keep away from the potential health dangers which have been linked to this chemical.

How to include extra salmon into your diet

Here are some healthy concepts for incorporating salmon into your diet:

  • Use canned salmon in place of tuna when making tuna salad with healthy mayo.
  • Whip up a Cobb salad with canned salmon, hard-boiled eggs, avocados, lettuce, and tomatoes.
  • Enjoy smoked salmon and cream cheese on sprouted-grain bread with cucumber or tomato slices.
  • Try making grilled salmon with avocado sauce.
  • Bake an herb-crusted salmon with a side of veggies for an easy weeknight dinner.

SUMMARY

Salmon has a scrumptious taste and could be ready in many alternative methods. Canned salmon is a handy and cheap possibility.

Potential health dangers of eating salmon

Though salmon is a nutrient-dense meals and generally is a welcome addition to a balanced diet, there are a couple of downsides and dangers to contemplate.

For starters, each wild and farmed varieties of salmon usually include contaminants reminiscent of polychlorinated biphenyls (PCBs) and dioxin, which may alter hormone levels and negatively have an effect on different points of health if consumed in excessive quantities (68Trusted Source69Trusted Source70Trusted Source).

However, there are strict authorities laws for the quantity of contaminants permitted in feed, that are meant to reduce the quantity of contaminants in seafood (71).

Antibiotics are additionally usually added to feed for farmed fish. Antibiotic use is related to environmental issues and might increase the danger of antibiotic resistance and different long-term health results (72Trusted Source73Trusted Source).

Avoiding fish from areas with much less strict laws on antibiotic use — reminiscent of Chile — could possibly be useful in the event you’re involved about antibiotic resistance (74).

Additionally, maintain in thoughts that salmon contains some mercury, although it’s much decrease in mercury than another fish, reminiscent of swordfish and shark (75Trusted Source).

If you’re pregnant, it’s usually really helpful that you just devour 2–3 servings of fatty fish, together with salmon, per week and keep away from raw or raw seafood (76Trusted Source77).

SUMMARY

Salmon contains some contaminants and heavy metals, reminiscent of mercury, which could be dangerous if consumed in excessive quantities. Farmed fish from some areas, like Chile, could also be handled with excessive quantities of antibiotics, which can contribute to antibiotic resistance.

The bottom line

Salmon is a nutritional powerhouse that gives a number of spectacular health advantages.

Consuming at the very least two servings per week can assist you meet your nutrient wants and reduce the danger of a number of diseases.

In addition, salmon is tasty, satisfying, and versatile. Including this fatty fish as an everyday half of your diet could very effectively improve your high quality of life and your health.

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