Salmon – the ‘anadromous” fish, which literally means salmon resides both in fresh water as well as salt water, is one of the most sought after food in this world. Salmon are instinctively born in freshwater bodies where they are said to have spent a few years of time and then they flow out to the ocean waters. During the time of breeding, salmon again move back to their pavilion in freshwater. Only salmon has the capacity to sustain in such wide array of salinity. No other fish can do so; else they will die out of fluctuation of salinity from freshwater to salt water.

Salmon is revered as one of the most nutritive foods on earth. This most sought after fish is high in many essential nutrients which can lessen the possibility of many health risk factors. Salmon, being one of the most popular food choices is undeniable very lip-smacking and is very easily accessible from the market.

health benefits of salmon

Nutritive Details:

100 grams of salmon contains-

  1. Protein – 21 grams
  2. Fat – 7 grams
  • Calories – 156
  1. Selenium – 39.9 micrograms
  2. Niacin – 8.6 milligrams
  3. Vitamin B12 – 2.5 micrograms
  • Riboflavin – 0.5 milligram
  • Magnesium – 31.7 grams
  1. Potassium- 532 milligrams
  2. Copper – 0.2 milligram
  3. Folate – 24.5 micrograms
  • Phosphorus – 220 milligrams
  • Iron – 0.9 milligram
  • Zinc – 0.7 milligram

Below listed are the most vital health benefits of salmon.

  1. An Excellent Source of Fatty Acid

It is a widely known general knowledge that salmon is considered evidently as an excellent source of omega-3 fatty acids. As compared to other types of fats, omega-3 fats are measured as very much vital owing to the fact that humans need to incorporate those foods in their diet that are rich in omega-3 fatty acids because these essential fats cannot be produced by our body itself. Thus intake of salmon will help to fulfil the requisite of omega-3 fatty acids in the body.

  1. Rich in Protein Content –

 Salmon is extremely high in protein. Just like omega-3 fatty acids, the protein is also very vital that we must procure from our diet. Protein serves several crucial roles in maintaining our body that includes healing of wounds, boosting up the bone density and sustaining the muscle weight during weight loss regime.

Salmon delivers almost 25 grams of protein.

  1. Efficient in Reducing The Possibility Of Heart Risk Disease –

Consumption of salmon regularly is said to decrease the risk of heart diseases and protect our heart. Salmon retains the efficacy to improve omega-3 fatty acids in the blood. Health experts suggest consuming salmon along with other fatty fish as they are beneficial in reducing the triglyceride levels.

  1. Aids In Managing Weight –

Can’t shed those unsolicited weight stored in your body? Recurrent consumption of salmon assists in shedding the extra fat accumulated in the body. Salmon aids in stimulating the hormones which are responsible to control the hunger and makes you feel fuller for a long time, ultimately curbing off your added input of diet.

Moreover, the metabolism also hikes post consumption of high protein foods like salmon. Many case studies have found that foods that are rich in omega-3 fatty acids are capable in boosting weight loss and reduce the extra fat in the belly in obese persons.

  1. Helps To Combat Inflammation –

Salmon is measured as a potent deterrent to fight against inflammation. Health experts claim that inflammation is the main cause of maximum acute ailments caused in the body, such as heart risk, diabetes and even cancer to prominent as well.

Recent studies have revealed that intake of salmon on a regular basis have been found to be beneficial in lessening the indicators of inflammation among individuals who are at high risk of chronic illness.

  1. Salmon Helps to Improve Memory Power –

An increasing statistic of case studies have revealed the fact that incorporating salmon into your meal may be helpful in boosting up the functioning of brain in a proper manner.

Salmon contains essential fatty acids. It has been found that fatty fish along with fish oil are quite potent to lessen the amount of depressive indicators and hence shield the fetal brain well-being during the time of pregnancy, reduces anxiety and stress, and slows down the pace of memory loss attributed due to higher age by boosting the memory retention.

  1. Salmon Is a Delectable And a Multipurpose Food Allover – 

On a definite note, salmon is too yummy and a mouthwatering foodstuff. It has got an inimitable and tantalizing aroma. Salmon is also a multipurpose food. It can be consumed in many forms including barbecued, steamed, sautéed, baked, grilled, etc. It is also garnished in raw form with sushi and sashimi.

Moreover, canned salmon is an instant and economical preference which offers the same amount of remarkable health benefits as compared to fresh salmon.

salmon benefits for skin

  1. Salmon Helps To Improve Bone Density – 

Recent case studies have found that omega-3 fatty acids, which are extremely essential for our health, can be procured from fish oil. Fish oil aids in enhancing the bone density and bid off chronic conditions such as osteoporosis. Omega-3 rich foods are considered as a natural inflammation deterrent substance, and thus eating salmon can help to keep your bones strong and healthy as well.

  1. Salmon Helps To Prevent Attention Deficit Hyperactivity Disorder (ADHD) –

 Studies have found that children who consume salmon regularly have experienced brain improving effects. Particularly, several studies recommend that serving salmon to young children may help to inhibit ADHD indications and improvise academic performance.

  1. Beneficial in Preventing Cancer – 

One of the most dreaded diseases in this world is cancer. It may be caused due to a lack of omega-3 fatty acids in the body that eventually leads to toxic formation inflammation, swelling and unrestrained cell production. Including salmon in to your regular meal may be useful in enhancing the amount of omega-3 fatty acids, hence decreasing the content of inflammation and noxiousness within the body.

  1. Helps to Boost Macular Health –

Recent studies have revealed that those individuals who suffer from difficulty in eye vision may experience a relatively better result by eating salmon. Being rich in omega 3 fatty acids, it is very crucial for boosting vision.

  1. Helps to Strengthen Your Hair –

 The nutrients present in the salmon helps to maintain the scalp condition by stopping hair loss. Salmon provides the much-needed nourishment to strengthen the hair follicles and thereby promoting new hair growth. It makes your hair look shiny and glossy.

  1. Prevents Signs of Aging –

After 30s, you begin to experience fine lines, wrinkles, pigmentation and much more that start to appear on your skin. Salmon is rigorously recommended by dermatologists to maintain your skin naturally. Salmon helps to maintain the water content in your skin, thus keeping your skin hydrated all day long.


Salmon has a wide range of health benefits. Being a delicious fish, you can enjoy the flavor of this versatile food and avail the optimum health benefits out of it.