Health

Top 15 Health Benefits of Salmon Fish and Nutrition Facts

Salmon is one of America’s most popular fish. Salmon live in the ocean except during the spawning season, when they return to the coastal rivers and streams where they were born. Some types of salmon travel thousands of miles between the time they leave the rivers as juveniles until they return as adults. Farmed salmon are raised in salt water. Their flesh doesn’t have the same rich nuances in flavor and texture as that of their wild ocean-roaming counterparts, although some people prefer the mild flavor of farmed salmon.

Nutrition Facts

  1. 58% of the daily protein intake is available from a 4-ounce serving of salmon
  2. Eating two servings of salmon per week has the potential to cut the risk of cardiovascular disease by 17% and the risk of heart attack by 27%.
  3. A 3-ounce serving of salmon is a great source of some essential vitamins, including: 10% of the daily intake of pantothenic acid and thiamin, 25% of vitamin B6, 30% of niacin, 40% of vitamin B12, and 50% of selenium.

Benefits of Salmon Fish in your Diet


Farmed or wild, Salmon fish offer amazing health benefits to fish eaters. As mentioned earlier, they are an excellent source of heart friendly omega 3 fatty acids and also other important nutrients like iron and protein. Let us look at 15 health benefits of eating salmon fish.

1#. Healthy Heart

Omega 3 fats are essential because they help in the relaxation and dilation of the arteries, reducing inflammation and decrease the clotting of blood within the body. These actions are beneficial for cardiovascular health and salmon fish contain good amount of omega 3 fats making them a food that is good for the heart.

2#. Good For Your Mood

Long-term studies conducted by the National Institutes of Health suggest a strong positive correlation between fish consumption and positive social behavior. Lack of seafood consumption has been linked to behavior and mood disorders.

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3#. Weight Loss

Salmon fish come packed with high quality proteinwhich fuels the muscles. Healthy muscles help in burning off the fat in the body leading to the right kind of weight loss making salmon meat the best diet for weight loss.

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4#. Good For Muscles And Tissues

Proteins are known to be very beneficial for the overall body. The protein content found in salmon is very easy to digest. The rich proteins are absorbed by the body, which in turn benefits the muscles and tissues.

5#. Brain Booster

Salmon are not just good for the heart but also for the brain. More than half of the human brain is made of fat and coincidentally it’s the omega 3 fat. Since salmon fish contain good amount of omega 3, eating them helps in boosting brain function and reducing attention deficit hyperactivity disorder (A.D.H.D.) in children,hostility and depression in adults and cognitive decline in the aged.

6#. Healthy Eyes

Eyes too benefit a lot because of consuming salmon. This is again because of the omega 3 fats found in the fish, which help preventing two major eye related disorders mascular degeneration and dry eye syndrome.

7#. Good Source Of Vitamin D

Salmon fish are one of the very few food sources of the essential vitamin D because most of the vitamin D in our bodies comes from exposure to sunlight. Proper intake of vitamin D is essential to prevent rheumatoid arthritis, multiple sclerosis, diabetes, cancer and cardio vascular disease.

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8#. Helps With Mild Insomnia

Tryptophan, a naturally occurring sedative found in food, is known to induce sleep in people, therefore helping those with mild insomnia. Salmon fish are an excellent source of tryptophan and thus are great for people suffering from insomnia.

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9#. Strong Bones

Calcitonin, a protein found in salmon fish, improves the density of bones by upping the absorption of calcium. This helps prevent bone diseases like osteoarthritis.

10#. Helps To Prevent Diabetes

Along with the omega 3 fats and vitamin D, salmon fish also contain selenium. The combination of these three nutrients helps maintain the levels of sugar in the blood which results in properly managed insulin levels. Proper insulin levels are important to keep diabetes at bay.

11#. Provides Essential Vitamin B

Salmon fish provide essential B vitamins B2 and B3 which are crucial for maintaining a proper nervous system and for proper energy metabolism.

12#. Helps Maintain Glowing Skin

The combination of the omega 3 fats and carotenoids found in salmon fish, is excellent for maintaining healthy and glowing skin. Omega 3 fats provide the glow while the carotenoids, which are anti oxidants, help repair the damage caused by free radicals and prevent aging.

13#. Increase Of Learning Capacity

Pregnant women who eat salmon can increase their unborn babies’ learning capacity and academic performance. Salmon also has high DHA levels, which is the key structural fatty acid in the retina and central nervous system. Salmon given to preschool children has been known to help with ADHD prevention and better their academic performance.

14#. Joint Problems

Salmon has tiny proteins known as bioactive peptides. One such peptide is known as calcitonin, which is known to boost, adjust and alleviate collagen synthesis in human osteoarthritis cartilage. It’s also been known to improve bone strength and density.

15#. Metabolism

Salmon has selenium, vitamin D and omega-3 fatty acids, which, altogether, helps with managing the insulin levels and aiding in sugar absorption and reducing the level of blood sugar.

Baking or grilling is usually the best method of cooking this fish. Baking is ideal for fillets, steaks and whole salmon.

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Try and eat salmon two or three times a week. You can also eat other foods containing omega-3, such as tuna, mackerel or walnuts.

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