Salmon- Nutritional Importance And Health Benefits

Salmon- Nutritional Importance And Health Benefits


Gaining popularity as a highly nutritional food item, salmon is also extremely delicious. The variety of nutrients in salmon assure you numerous health benefits. Along with this, its tender texture and rich buttery taste will have you asking for more!

Now if you’re not already convinced enough to give salmon a try, don’t sweat! Just keep reading because here’s why this amazing fish should be a regular part of your diet!

Why Should You Eat Salmon?

Generous Source of Healthy Fats

Salmon is a great source of healthy fats for the body. Firstly, they are very low in saturated fats. High amounts of saturated fats may lead to cholesterol building up in the arteries causing complications in your health. Therefore, a low amount of saturated fat indicates that Salmon will not cause cholesterol fluctuations in the body.

Salmon is a great source of 2 or the 3 main Omega-3 fatty acids, namely, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). On an average a 100g of Salmon contains between 2.3-2.6g of long chain Omega-3 fatty acids. The variation depends upon whether it is a farm bred salmon or a wild one. (1)

Unlike other types of fats, Omega-3 fatty acids are Essential Fatty Acids (EFA). These are very beneficial for the healthy functioning of a body.

Packed With Protein 

We’ve already mentioned how salmon is an amazing source of EFA’s. What you should also know is that salmon is very rich in high quality protein. This is why it is very popular amongst individuals with a healthy diet and fitness routine.

Protein, just like Omega-3 fatty acids, is essential when it comes to nutrients your body requires for healthy functioning. A mere 100g of salmon contains a whopping 22-25g of protein. Therefore, because protein is necessary for optimal health, salmon helps maintain a healthy body. (2)

Learn More

Vitamin & Mineral Content

Whilst being tremendously delicious, salmon is also a great source of multiple B vitamins. These vitamins play a vital role in the smooth functioning of various important body functions, including creating and repairing DNA. The B vitamins present in salmon are:

  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic Acid (B4)
  • Pyridoxine (B6)
  • Folic Acid (B7)
  • Cobalamin (B12).

Potassium and selenium are minerals that salmon is rich in too. As a matter of fact, salmon is a really good source of potassium. To put things into perspective, Salmon contains more potassium than an equivalent serving of banana. 

Selenium is a trace mineral which your body requires very tiny amounts of. Nevertheless, it is an important mineral with numerous health benefits. It is a mineral found in the soil and a limited number of foods. A 100g of Salmon contains an equivalent to 59-67% of your required daily selenium intake.

Contains Antioxidants

The nutritional benefits of consuming salmon aren’t limited to its EFA and vitamin content. Salmon is also rich in an antioxidant compound called Astaxanthin. This compound has numerous positive effects on your health.

Astaxanthin help reduce the risks of heart disease by reducing bad cholesterol and increasing good cholesterol in the body. Moreover, it combines with the Omega-3 fatty acids to protect the brain and our nervous system. Studies show that astaxanthin helps prevent skin damage too.

How Eating Salmon Benefits Your Health

Reduces The Risk Of Cardiovascular Diseases

Salmon is a great ingredient to add to your diet in order to improve your heart health. The generous content of Omega-3 fatty acids contributes greatly towards this. These facilitate the boost of Omega-3s in the blood. This creates a healthy balance by consequently decreasing Omega-6 fatty acids in the blood and lowering triglycerides. This function of Omega-3 fatty acids helps contribute towards prevention of cardiovascular diseases.

Moreover, these Omega-3 acids combined with selenium may help in managing high blood pressure and cholesterol. Along with this, its prominent potassium content also benefits the body. It helps in controlling the blood pressure and also reducing the chances of suffering from a stroke.


Learn More


Helps Maintain A Healthy Brain 

Let us all thank the Omega-3 Fatty acids once again! These essential fatty acids play a pivotal role in improving your brain functions. Studies have shown that, if consumed on a regular basis, salmon may help improve your brain health. It helps improve current brain functions like cognitive skills and memory retention. Moreover, it also helps in preventing age related memory loss and diseases like dementia and alzhiemers.

Helps Lubricate Joints And Is Anti-Inflammatory

Inflammation is the cause of most chronic illnesses in individuals. Salmons’ anti-inflammatory properties make it a wise choice of food to prevent chronic diseases in the future. 

Once again it’s the two Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that come to the rescue. EPA and DHA assist in decreasing inflammation. Moreover, its  low Omega-6 content also owes to its anti-inflammatory properties as Omega-6 acids to have pro-inflammatory properties.

Another benefit of this generous essential fatty acid content is that it helps better lubricate the joints. This helps in facilitating better bone health by improving flexibility. Its high protein content also helps in strengthening the overall physical functioning of the body. This is because protein helps protecting bone health and maintaining muscle mass.

Assist In Weight Loss

There has been a significant growth in the importance of a healthy diet in recent times. It’s our pleasure to inform you that salmon is a delicious way to help you achieve your weight loss goals.

Its high protein content is largely responsible for regulating the hormones that control your appetite. Along with this, consuming protein rich foods also increases your metabolic rate. Salmon is also rich in B vitamins. These vitamins too help improve bodily functions like increasing the rate of metabolism. It is these nutrients that make salmon a great food of choice for achieving your weight loss goals.

Bottom Line Is..

By now it must be pretty clear why salmon is a bank of nutrients which contributes massively to your health. That’s not all though, because it is also undeniably delicious. The health benefits of salmon make it pretty clear that salmon has numerous health benefits. Moreover,  its amazing flavour makes sure that it doesn’t hurt our taste buds. So go ahead and give salmon a try, we promise you that it won’t bite you back!

Get yourself started today and Stay tuned for more such Keto weight loss journeys, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!


Learn More

Related Posts


Leave a Comment

Your email address will not be published. Required fields are marked *