5 Health Benefits of Salmon

1. 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).

A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.2 grams.

Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet since your body cannot create them.

Generally, most health organizations recommend that healthy adults get a minimum of 250–1,000 mg of combined EPA and DHA per.

EPA and DHA have been credited with several impressive health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer, and improving the function of the cells that line your arteries.

One review of 22 studies found that using an EPA and DHA supplement consistently could significantly improve arterial function, especially in people who smoke, are overweight, or have high cholesterol levels or metabolic syndrome.

What’s more, studies have shown that getting these omega-3 fats from fish increases levels in your body even more effectively than supplementing with fish oil capsules.

As for how much fish to eat, consuming at least two servings of salmon per week can help you meet your omega-3 fatty acid needs.

2. Great source of protein

Salmon is rich in high quality protein.

Like omega-3 fats, protein is an essential nutrient that you must get from your diet.

Protein plays a number of important roles in your body, including helping you heal after injury, protecting bone health, and maintaining muscle mass during weight loss and as you get older.

Recent research has found that for optimal health, each meal should provide at least 20–30 grams of high quality protein.

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

3. High in B vitamins

Salmon is an excellent source of B vitamins.

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

• Vitamin B12: more 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 involved in several important processes in your body, including turning the food you eat into energy, creating and repairing DNA, and reducing chronic inflammation, which can lead to disease.

Additionally, studies have found that all the B vitamins work together to maintain optimal functioning of your brain and nervous system.

4. Good source of potassium

Salmon is quite high in potassium.

This is especially true of wild salmon, which provides 13% of the DV per 3.5 ounces (100 grams), versus 8% for farmed salmon.

In fact, wild salmon contains more potassium than an equivalent amount of banana, which provides just 9% of the DV.

Potassium helps manage your blood pressure and may also reduce the risk of stroke.

One review found that supplementing with potassium significantly reduced blood pressure levels in people with high blood pressure, especially for those consuming large amounts of sodium.

Potassium also works with sodium to help regulate fluid balance and lower blood pressure by preventing excess water retention.

5. Loaded with selenium

Selenium is a mineral found in soil and certain foods, including salmon.

It’s considered a trace mineral, meaning your body needs only a small amount. Nevertheless, getting enough selenium in your diet is important.

Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease, and may potentially reduce the risk of certain types of cancer.

A 3.5-ounce (100-gram) serving of salmon provides 75–85% of the DV for selenium.

Consuming salmon and other types of seafood has been shown to improve blood levels of selenium in people whose diets are low in this mineral.

One older study found that blood levels of selenium increased significantly more in people who consumed two servings of salmon per week than in those who consumed fish oil capsules containing less selenium.

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