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5 Proven Benefits of Salmon You Should Know About

September 30, 2022

Salmon is a nutrition powerhouse with a massive threshold of health benefits. It is a widely consumed oily fish with a rich amount of fats. You might initially think of these fats as unhealthy, but they are actually good for the skin and heart.

On top of its health benefits, salmon is also widely available, easy to prepare and very versatile in the kitchen. It goes well with almost everything.

Nonetheless, we are not here to talk about salmon recipes. We are here to brag about its wholesomeness.

Here are five proven benefits of salmon that will impress your inner health freak.


1. It reduces your risk of several diseases.


Salmon is renowned as one of the best sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are long-chain omega-3 fatty acids abundant in fish and shellfish.

Several studies suggest EPA and DHA omega-3s are associated with many impressive functions to the body, including decreasing inflammation, reducing your risk of cancer, stabilising your blood pressure levels, and helping the cells that line your arteries.

However, unlike most other fats, omega-3s are considered “essential,” meaning your body doesn’t make it on its own, and you must get them from your diet.

According to the U.S. Department of Agriculture, a 3.5-ounce serving of farmed salmon contains 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon has 2.2 grams.


2. It helps build and repair damaged tissues.


Your body needs protein to heal wounds and repair tissues after an injury as it acts as building blocks for your skin, bones, muscles, blood and cartilage. Experts suggest at least 22-25 grams of high-quality protein for optimal benefits. Thankfully, salmon is an excellent source of protein. In fact, it provides up to 25 grams of protein per 3.5 ounces of serving.


3. It promotes brain health.


Salmon is probably one of the best fish to eat for brain health, and here’s why. Omega-3 fatty acids help provide more oxygen to the brain, allowing you to absorb new information while retaining the old ones.

It also contains vitamin B12, which is vital for maintaining healthy nerves and blood vessels. Deficiency in this vitamin is associated with memory loss, balance problems, and depression.


4. It’s incredibly good for your skin.


There’s a good reason why television personalities like Victoria Beckham are fond of eating salmon. Beckham revealed she used to have problematic skin until her dermatologist advised her to eat salmon daily. Now, her skin looks flawless and amazing.

The vitamin A and fatty acids in salmon promote healthy and glowing skin. In collaboration with the carotenoid antioxidants of astaxanthin in salmon, omega-3 fatty acids also work to reduce free radical damage responsible for early signs of ageing.

Furthermore, omega-3 helps lower inflammation in the body, which may help keep acne at bay.


5. It improves cardiovascular health.


Salmon is a very hearty food with a long list of cardiovascular health benefits. To start, omega-3 fatty acids is a type of heart-healthy fat that helps reduce inflammation. Inflammation plays a key role in heart attacks and strokes. Thus, working on it decreases your risk.

Moreover, DHA and EPA help prevent blood clots, improve blood pressure, and stabilise dangerous heart rhythms, so if you are looking for heart-healthy food to put on your plate, salmon is your first-rate option.



It is worth noting that wild-caught salmon provides more nutritional value than those bred on fish farms due to a different diet and environment. Nonetheless, both still deliver impressive health benefits for the heart, skin, brain and body.


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