Salmon: Nutrition Facts and Health Benefits

Salmon: Nutrition Facts and Health Benefits


Clearly, fish is one of the healthiest foods all around the world.

Among many types of fish whose meat can serve as food for people, salmon is widely popular (not to mention Sardines).

Salmon or scientifically called Oncorhynchus usually lives in both fresh and saline water.

Packing with protein, vitamin D and omega-3 fatty acids, salmon can have incredibly good effects of people’ health.

This article is a collection of nutrition facts and Benefits of Salmon which are constantly proved by scientific evidence.

Nutrition Facts

Salmon: Nutrition Facts

According to scientific evidence, salmon owns a peculiar life circle.

Generally, areas near the mouth of rivers is place where salmon lays their eggs.

After hatching, salmon eggs will turn into fries and start off their journey to come back to the sea.

Small salmon develops into adult one in the sea before going back to the river to reproduce.

Notably, the majority of salmon will end up their life after laying eggs.

In reality, there is a wide range of salmon varieties.

They include sockeye, pink, coho, chum, cherry and Atlantic.

However, people appear to be most familiar with Atlantic salmon consumption.

Nutritionally, salmon contains a number of essential nutrients.

Containing a good source of digestible proteins and omega-3 fatty acids, salmon can boost health condition.

While amino acids are telling examples of proteins in salmon, triglyceride represents omega-3 in salmon.

On one hand, omega 3 fatty acids can promote health and skin condition.

In reality, omega 3 fatty acids can strengthen heart muscles and lower the danger of heart arrhythmia.

Therefore , they may be beneficial for cardiovascular diseases.

Also, these elements can aid the development of neurological system in unborn babies.

What’s more, Atlantic salmons consist of the highest content of omega 3 fatty acids.

(You can see that many health benefits of salmon come from its richness of omega 3 fatty acids. Therefore, it seems to be a must in your diet.

But in case you do not like fish, do not worry because there are a number of other sources of these healthy fatty acids, such as Chia Seeds or Flaxseed Nutrition).

On the other hand, essential amino acids in salmon are essential for muscle tissue mass growth and maintainance.

Moreover, salmon has valuable source of vitamin D, vitamin A and vitamin-B family.

Especially, vitamin D can support the prevention of numerous sclerosis and some types of cancer.

Selenium, zinc, phosphorus and iron – essential minerals are also found in salmon.

In reality, selenium is effective in fighting cancerous cells and aging symptoms.

Bottom line: Salmon is a potential food from which people can benefit a lot thanks to a number of beneficial substances.

Health Benefits of Salmon

Following are top 6 benefits of salmon which you may not know.

1. Heart Diseases

One of the mechanisms behind benefits of salmon is its ability to aid in heart health.

As far as people’s awareness, salmon is a rich source of omega-3 fatty acids.

By far, omega-3 fatty acids could lower the danger of multiple heart-related issues.

They are heart attack, stroke or high blood pressure (1, 2).

Also, regular omega-3 intake can improve metabolic markers, which is beneficial for cardiovascular diseases.

This ability was proved by several scientific evidence (3, 4).

Bottom line: Heart disease – one of the biggest killers all around the world may be addressed by the increase in salmon consumption.

2. Mood and Cognition

Another benefit of salmon is improvement in mood and cognition.

With an increasing amount of work and study, people tend to be more prone to stress, insomnia or even cognitive disorder, etc…

To reduce these phenomena, people should increase salmon intake.

Once again, omega-3 fatty acid is a good explaination for this wonderful effect of salmon.

Facts have shown that omega-3 may lower danger of depression and higher cognitive ability (5, 6, 7, 8).

Also, it may combat excessive inflammation which accompanies with cognitive disorders well.

In fact, the same effects can be witnessed in Fish Oil Health Benefits.

Bottom line: The high content of omega-3 fatty acids in salmon makes a contribution to improvement in mood and cognition.

3. Joint Protection

Another field which benefits of salmon can shine is on joint protection.

For people, especially ones who usually do sports, joint pain is a common dread.

Loading with EPA which may aid in inflammation prevention, salmon is a friend of joint pain (9).

Series 3 prostaglandins, series 3 thromboxanes and resolvins are examples of EPA in salmon.

Their roles are protecting joints from excessive and unwanted inflammation.

Also, bioactive peptides in salmon can provide instant support for joint cartilage (10).

As a result, it is logical to understand that salmon consumption may reduce joint damage.

Bottom line: Thanks to the excellent combination of EPA and bioactive peptides, salmon can bring about positive changes to joint condition.

4. Eye Health

Salmon: Eye Health Improvement

To improve eye health is among typical benefits of salmon.

By far, the most effective application of salmon to date is in the condition of eye health.

According to professors, regular salmon intake may improve the condition of macular degeneration and chronic dry eyes.

This is attributed to salmon’s richness in omega-3 fatty acids (11, 12, 13).

Generally, macular degeration is a chronic eye issue which indicates the weaker state of retina on the back of eyeball.

According to a study’s result, two salmon servings could decrease the danger of macular degeneration (14).

Similarly, by reducing inflammatory levels in the eye, omega-3 fatty acids may protect from chronic dry eye (15).

5. Cancer Risk

When it comes to benefits of salmon, many people refer to its ability to prevent cancer.

Nowadays, cancer is one of the most dangerous diseases which may easily lead to death.

Interestingly, people usually mention benefits of salmon as an anti-cancer agent.

Colorectal cancer, prostate cancer and breast cancer are 3 main types of cancer.

Facts have shown that omega-3 fatty acids in salmon may slow down the development of cancerous cells (16,17, 18).

Bottom line: It is highly possible that salmon consumption may contribute to the fight against cancer.

6. Diabetes

One of the most outstanding benefits of salmon is to fight diabetes.

For sure, the valuable souce of omega-3 fatty acids in not the only reason which supports for benefits of salmon.

It will be such a big mistake if we didn’t mention an abundant source of minerals and vitamins in this fish.

To specify, vitamin D and selenium in salmon may regulate insulin levels throughout the body well.

As a result, salmon intake can facilitate sugar absorption, reduce blood sugar levels, lower the danger of diabetes.

Take Home Message

In addition to the above benefits of salmon, it can have significant effects on the hair and skin condition.

In general,  fatter salmon can be a greater source of nutrients.

Therefore, people should choose fat salmon when purchasing it.

Also, cooking salmon to remain its moisturizer and tenderness is one of the best methods to prepare salmon.

How-to tip:

  • Have the broiler preheat on high
  • Place a cast iron pan under the heat during 10 minutes
  • Add salmon into the hot pan
  • Broil it for 7-10 minutes

It is necessary that you should pay close attention to the heat as buring may do damage to nutrients in salmon.


This section is designed to provide you with some infographics to grab a quick understanding of salmon nutrition and health benefits.

Do you agree with all of these amazing health benefits of salmon? You can comment your ideas on the box below or simply share your own experience. 

And do not forget to LIKE, SHARE or PIN this article on social media.

(One Quick Tip: You can pin it onto Pinterest directly with the button on the left top of each picture).

Salmon Nutrition Facts

Salmon Health Benefits

Salmon - Take Home Message

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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