SalmonAccording to Megan Ware of Medical News Today, salmon is a popular fish that is acclaimed for its high protein and omega-3 fatty acid content. Salmon comes in a variety of varieties and is consumed by various cultures all over the world. Salmon may be found in the northern Atlantic and Pacific oceans. Furthermore, the fastest-growing food production system worldwide is salmon aquaculture. It is also regarded as one of the world's healthiest foods. This well-known fatty fish is not only packed with nutrients but also, according to Franziska Spritzler of Healthline, may lessen some risk factors for a number of disorders. Additionally, it is delectable, adaptable, and generally accessible.

The nutritional content of salmon can vary slightly among the many types, according to Franziska Spritzler. For instance, wild-caught salmon has a little bit more protein than farmed salmon, but farmed salmon has a little bit more calories and beneficial fats. According to the USDA National Nutrient Database, 3 ounces (oz) or approximately 85 grams (g) of cooked Atlantic salmon contains 175 calories,10.5 g of fat, 0 g of carbohydrate, and 18.79 g of protein. As you may notice, salmon is an excellent source of protein. Protein is a necessary nutrient that you must obtain from your diet, just like omega-3 fats. Protein also serves a variety of vital functions in your body, including promoting bone health, aiding in wound healing, and maintaining muscle mass as you age and lose weight. Salmon are also excellent suppliers of a variety of essential elements, including selenium, phosphorus, and B vitamins. Selenium, an essential component necessary for DNA synthesis, thyroid hormone metabolism, and reproductive health, is particularly abundant in salmon.

Omega-3 fatty acid consumption has been related to better cardiovascular health, according to a recent study on the relationship between these fats and CVD. According to a study by Kate J. Bowen and colleagues, a heart-healthy diet includes eating a total of two meals of fatty fish each week, such as salmon rich in omega-3s. According to population research, eating baked or boiled fish is associated with a lower risk of developing ischemic heart disease and heart failure as well as a lower heart rate. The brain and cognitive functions can benefit salmon. According to a study by Havard Bentsen, consuming a lot of the nutrients in fish is associated with a lower incidence of affective disorders like depression. Additionally, studies have linked polyunsaturated fatty acids to a lower risk of psychoses, memory problems, dementia, and hyperkinetic disorders like ADHD. Omega-3 fatty acids have also been demonstrated by the National Institute on Alcohol Abuse and Alcoholism to reduce adult aggression, impulsivity, and sadness.

Salmon may carry possible hazards in addition to its many health advantages, according to Megan Ware. Salmon can have moderate quantities of mercury and contaminants, making it unfit for daily consumption. In the salmon's natural environment, these may accumulate. Oily fish should only be ingested four times a week as a result. When a woman is pregnant, foods that may be high in mercury can be detrimental to her. Women should limit their weekly fish intake to no more than two servings while abstaining from all high-mercury seafood, such as swordfish and king mackerel. Mostly visible fat and the skin contain pollutants.

Salmon is a nutritional powerhouse that offers a number of remarkable health advantages. You can meet your nutrient needs and lower your risk of developing various diseases by eating at least two servings per week. It's possible that eating this fatty fish regularly will enhance both your health and quality of life. However, it is essential to remember that the most crucial element in the prevention of illness is one's eating habits and lifestyle. A balanced and varied diet is better for your health than one that emphasizes only one meal.         

ZDS DMO II Marie-Claire Gaas, RND


  • Health benefits of salmon

Medically reviewed by Natalie Butler, R.D., L.D. — Written by Megan Ware, RDN, L.D. on September 20, 2017

  • Salmon Nutrition and Health Benefits

Written by Franziska Spritzler — Medically reviewed by Sade Meeks, MS, RD, Nutrition — Updated on March 29, 2022

  • Dietary polyunsaturated fatty acids, brain function, and mental health by Håvard Bentsen