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The Health Benefits of Salmon

author image Julie Boehlke
Julie is an avid outdoor enthusiast who loves to camp with friends and family. Julie spends her free time writing, working on her novel and brewing up new recipes of wine—her newest hobby. She enjoys scouring junk shops and antique boutiques in search of rare finds and one of-a-kind treasures. She collects vintage dishes and antiquarian books. Julie spends her days being followed around aimlessly by her most adoring fan—Mushu the pug. She ventures out on weekends to the remote trails and deep north woods of Michigan. Julie also enjoys exploring out of the way nooks and crannies along the great lakes shoreline.
The Health Benefits of Salmon
raw salmon meat Photo Credit: NSritawat/iStock/Getty Images

Salmon is a type of fish found in both fresh and salt water. There are several species of salmon, such as the sockeye, pink, coho, chum, chinook, and Atlantic. Salmon is not only tasty but has considerable health benefits; when baked, broiled, seared or grilled, salmon is among the most heart-healthy of dishes.

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Omega 3

salmon dinner plate
salmon dinner plate Photo Credit: Elena Gaak/iStock/Getty Images

Omega 3 fatty acids are a type of essential fatty acid. The body cannot make them on its own and requires intake from food or vitamins in order to supply the nutrients. Omega 3 promotes healthy joints and skin, reduces the risk of heart disease and aids in neurological development in unborn children. Atlantic salmon has the highest concentration of omega 3 in the salmon family, at 1.9 grams per 2-oz. fillet. The American Heart Association recommends that adults have two servings of omega 3 per week to maintain optimal health benefits. According to the Worlds Healthiest Foods, omega 3 improves heart muscle function and reduces the risks of deadly heart arrhythmia.


salmon kabobs
salmon kabobs Photo Credit: Tatyana Nyshko/iStock/Getty Images

Salmon contains up to 58 percent of the daily required intake of protein per 4-ounce serving. Salmon contains essential amino acids that promote growth and help maintain muscle tissue mass. The protein found in salmon helps the body maintain metabolism at levels to promote weight loss. Eating salmon three or more days a week will also help you feel full longer. It can be eaten with a serving of fresh steamed vegetables for a heart-healthy dinner that will give you energy and ease hunger pangs.

Vitamins in Salmon

salmon entree with vegetables
salmon entree with vegetables Photo Credit: Frank Cutrara/iStock/Getty Images

Salmon provides a good source of some essential vitamins you need for a healthy lifestyle. A 3-ounce baked fillet will give you more than 40 percent of your daily intake of vitamin B-12; over 30 percent of niacin; over 25 percent of vitamin B-6 and more than 10 percent of thiamin and pantothenic acid. Vitamin D promotes healthy bones and teeth, and may help decrease your risk of developing multiple sclerosis and certain types of cancer.

Minerals in Salmon

salmon on cutting board
salmon on cutting board Photo Credit: Brent Hofacker/iStock/Getty Images

A 3-ounce serving of baked salmon provides roughly 50 percent of your recommended intake of selenium. Selenium may fight heart disease, cancer, mental decline that comes with age and thyroid disease, according to the National Institutes of Health Office of Dietary Supplements. The same serving of salmon also delivers 20 percent of your daily intake of phosphorous. explains that phosphorous plays numerous roles in the body, from building strong bones and teeth to maintaining a healthy heart and kidneys.

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