Salmon Final Guide: Why It's Good for You, Recipes, and more


Although there are significant differences between varieties (e.g., wild compared to farmers), salmon is rich in nutrients linked to good health effects, including omega-3 fatty acids, and registered dietitian-nutritionists claim to eat two or three servings. fish like salmon a week is a great way to reap the benefits. This guide explains all the benefits of salmon and how you can add more to your diet.


What Is Salmon Exactly?

Salmon is the name of a few species of fish in the family Salmonidae that are found mainly in the Atlantic and Pacific waters. Typically, salmon refers to Atlantic salmon, which includes sockeye, coho, chum, chinook, and various pink varieties. Up arrow . Then they return to clean water to reproduce. This means they are anadromous - they can survive in any type of water.


Atlantic salmon, the largest of all species, can grow up to 13 feet [4 m] in height. It is possible to find wild Atlantic salmon, but most of the Atlantic salmon found in commercial stores in the United States is a recommended farm. Up arrow . like dams, and diseases. They are considered endangered by the Endangered Species Act and are at high risk of extinction.

Salmon is best known for its strong but oily and light pink-orange flesh. The color comes from the antioxidant astaxanthin, which is naturally found in krill, which makes up a large portion of the wild salmon diet. In domestic salmon, natural dyes are often added to fish meal to achieve the same color.

Although wild salmon is considered a nutritious variety, both in the wild and in the wild it is rich in protein, healthy fats, vitamins, and minerals - many of which are not found in land animals and plants. Omega-3 fatty acid docosahexaenoic acid (DHA) is particularly responsible for significant brain development and central nervous system function, which is why the World Health Organization recommends eating two salmon a week.


Nutritional Facts

The knowledge of healthy salmon diet varies between species

"Wild salmon is usually high in vitamins and minerals, but farm supplementation is low in fat, including omega-3s," said Sarah Gold Anzlovar, RDN, owner of Sarah Gold Nutrition, a visible private practice in Boston. Both are incredibly nutritious.


Salmon is also an excellent source of protein; contains B vitamins and selenium; and is a good source of phosphorus, according to U.S. Department of Agriculture guidelines. (USDA) .the right arrow Here are the nutritional facts of 3 ounces (oz), or 85 grams (g), of cooked Atlantic salmon:

  • 175 calories
  • Total fat 10.5 g
  • Protein 18.8 g
  • Carbohydrates - 0 g
  • Dietary fiber 0 g
  • Calcium 12.8 milligrams (mg)
  • 0.289 mg iron
  • Magnesium 25.5 mg
  • Potassium 326 mg
  • Vitamin B12 2.38 micrograms (mcg)
  • Vitamin B6 0.55 mg
  • Vitamin D 11.1 mcg
  • Selenium 35.2 mcg
  • Phosphorus 214 mg

Salmon is rich in healthy fats and proteins, and is naturally low in carbohydrates, making it ideal for keto-like foods or Mediterranean diets. The average serving size is 3 to 4 oz (85 to 113 g), and the American Heart Association recommends at least two meals a week.

Is Salmon Ready for You?

Salmon “is an excellent source of omega-3 fatty acids EPA [eicosapentaenoic acid] and DHA, a type of fat that supports brain health and heart health,” says Gold Anzlovar. These omega-3s have been shown to reduce cognitive decline, protect memory, and promote brain function in adults.

"Our body can't make those acids, so we need to get that from food," said Angela Blackstone, RDN, of Ohio State University Wexner Medical Center. "This has been shown to reduce the risk of heart disease and the formation of blood clots, lower triglycerides, and to reduce inflammation that can cause arteries to tighten."


"Omega-3s support brain health and growth from the womb to adulthood," said Gold Anzlovar. In terms of pregnancy and embryonic development, omega-3s affect all of the following: upward arrow

  • Pregnancy length
  • Premature birth and birth weight
  • Perpartum Depression
  • Gestational hypertension and preeclampsia
  • Postpartum growth patterns
  • Visual acuity
  • Neurological development and cognitive development,
  • Autism spectrum disorder, attention deficit / hyperactivity disorder, and learning disabilities
  • Atopic dermatitis, allergies, and respiratory problems

Salmon is also an excellent source of B vitamins, including B6, which help the body process amino acids, and neurotransmitters such as serotonin. In another study, treatment with vitamin B6 was shown to reduce pain symptoms in people with carpal tunnel syndrome. pregnancy.s arrow going up

Vitamin B12 is essential for the production of myelin, a type of isolation that builds up nerves around the body. It aids in the formation of healthy red blood cells and DNA synthesis. One-3 ounces of cooked salmon provides more than 100 percent of the USDA's recommended daily dose of a high-fat vitamin.

"Nutrition can include selenium," said Blackstone. Seafood, including salmon, is a good source of selenium, which helps with fertility, thyroid function, DNA production, and protects the body from damage caused by free radicals and infections.