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Health Benefits Of Salmon Fish


Is adding salmon fish to your diet a wise and healthy choice? Given that salmon is an oily fish with a reputation for having a high-fat content, this question is relevant. It’s important to know that these fats are actually good for your skin and heart.

With its health benefits for the heart and brain, salmon is a nutrient powerhouse. Omega-3 fatty acids, which are abundant in salmon, are known to improve heart health, lower blood pressure, and reduce inflammation when consumed in amounts of 0.45–4.5g daily, according to scientific research.

When selecting salmon, keep in mind that wild-caught salmon has more nutritional value than the farmed ones. Compared to salmon raised in hatcheries and fed an artificial diet consisting of pellets, wild salmon, with their natural diet of crustaceans, flies, and smaller fish, offer higher health benefits.

Hence, adding salmon fish into diet can provide various health benefits. 

salmon fish benefits

Repairs Damaged Tissues

Salmon fish is rich in protein which is essential for the maintenance and growth of muscles, skin, cartilage, and bones. Protein plays a vital role in the tissue repair and growth after an injury. It also preserve lean muscle mass during weight loss, enhance metabolic rate, and supports bone health.  Moreover, protein has a positive impact on bone density and strength which contributes to overall wellbeing and vitality. 

Reduce The Risk Of Heart Disease

Salmon fish has abundant amount of essential nutrients like potassium and omega-3 fatty acids (DHA and EPA), which are beneficial for heart health. This powerful combination has been scientifically proven to reduce cholesterol levels, regulate blood pressure, combat arterial inflammation to support cardiovascular health. Furthermore, potassium helps maintain blood pressure and prevent excessive fluid retention in the body. Therefore, adding salmon fish into the diet can lower the risk of heart-related conditions like strokes, heart attacks, and arrhythmia. 

Helps In Weight Management

Salmon fish is also beneficial in weight loss due to its high protein and low calorie content. Adding salmon into meals is a healthy option not only because of its protein content but it contains vitamins and minerals to overcome micro-nutrient deficiencies. Moreover, it contains healthy fats which doesn’t lead to weight gain. 

salmon fish pieces

Prevents Inflamation

Salmon fish is rich in omega-3 fatty acids (EPA and DHA), which possess anti-inflammatory properties and also protect the joints from inflammatory conditions like osteoarthritis. It also contains bioactive peptide “calcitonin”, which helps in the stabilization, enhancement, and regulation of collagen production in the cartilage. 

Maintains Healthy Vision

Salmon fish is rich in nutrients that are essential in maintaining eye health. A bioactive component “Astaxanthin”, found in salmon helps in the prevention of various eyes diseases in both animals and humans like cataract, uveitis, and macular degeneration. 

Salmon fish is also abundant in Vitamin A that supports eye health. A consumption of 100g of farmed salmon provides approximately 8% of the recommended daily intake of vitamin A. Vitamin A serves as a precursor for several pigment molecules in the eye’s photoreceptors, making it essential for sustaining good eyesight.

Moreover, various studies shows that omega-3 fatty acid present in salmon fish helps in the combating dry eye diseases. These healthy fats may contribute to improved eye health and moisture retention in the eyes.

salmon fish

Improves Thyroid Functions

Selenium plays an important role in supporting thyroid function, and salmon is a great source of this essential mineral. Selenium helps protect the thyroid gland from oxidative damage that can occur during the synthesis of thyroid hormones. The cells in the thyroid gland produce hydrogen peroxide as part of the process to create these hormones.

Improves Cognitive Skills In Children

As salmon positively impacts brain health, it is recommended for expectant mothers to include it in their diet to support cognitive skills and learning abilities in their children. Additionally, incorporating salmon in the diet of growing children may aid in managing ADHD and potentially enhance academic performance.

Promotes Healthy Skin

Salmon’s skin benefits are attributed to its rich content of fatty acids and vitamin A. The healthy fats present in salmon contribute to improved skin quality and overall health. The combination of omega-3 fatty acids and astaxanthin, a carotenoid antioxidant found in salmon, effectively combats free radicals, responsible for skin aging, and helps reduce their damage.

Salmon Fish Helps Cure Cancer

Due to its remarkable omega-3 fatty acid content, salmon is often regarded as a superfood. Scientific evidence supports the notion that omega-3 fatty acids can exert a significant impact on cancer cells, potentially inhibiting tumor growth.

Various types of cancer, including skin, prostate, colorectal, liver, UVB-induced skin cancer, and brain tumors, have shown potential for treatment and prevention through the consumption of omega-3 fatty acids.

salmon fish helps cure cancer

Promotes Brain Health

The abundant amount of DHA in salmon along with vitamin A, vitamin D, and selenium enhance brain function significantly. Notably, omega-3 fatty acid supplements are employed in managing psychological conditions such as Alzheimer’s and Parkinson’s disease. Including salmon in the diet during pregnancy can contribute to better fetal brain development and overall health.


Salmon is a highly nutritious fish that offers multiple health benefits. Adding at least two servings per week to your diet can fulfill your nutritional requirements and lower the chances of various illnesses. Moreover, salmon is delicious and fulfilling, making it a valuable addition to your regular meals, potentially enhancing your overall well-being and quality of life.

Fariha Batool
Fariha Batoolhttps://sportsmen.pk
Dr. Fariha Batool is a certified dietitian with 3 years of experience. Her mission is to re-shape the nutritional habits and behaviors of our next generation to optimize their long-term health and reduce the likelihood of obesity, cancer and chronic diseases.


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