![how healthy is salmon for you](https://images.medicinenet.com/images/article/main_image/mediterranean-diet-oil-nuts-fish-salmon-nutrition-healthy-eating.jpg?output-quality=75)
Salmon is extremely nutritious, as it is high in protein, omega-3 fatty acids, vitamins, minerals, and other essential nutrients. Studies have found that incorporating fish into your diet has many health benefits.
11 health benefits of eating salmon
1. Improves heart health
Salmon is known to be a superfood when it comes to heart health. Omega-3 fatty acids, antioxidants, and essential vitamins help lower blood cholesterol and blood pressure levels, which reduce the risk of developing heart conditions such as heart attacks and arrhythmias (abnormal heartbeats). Salmon also improves heart health by reducing cellular damage caused by free radicals.
2. Repairs tissues
Salmon is an excellent source of proteins and essential nutrients that help repair tissues in the skin, bones, muscles, and blood. Vitamin B complexes help reduce inflammation, maintain hormonal balance, and promote the health of several metabolic functions, including the production of energy from food and DNA.
3. Promotes brain health
High levels of DHA, vitamins A and D, and selenium that boost brain health and function. Supplements containing these compounds are known to improve cognition and learning skills, so they are often used to treat attention deficit hyperactivity disorder (ADHD) in children and psychological disorders (such as Alzheimer’s and Parkinson’s disease) in adults. Salmon also helps improve fetal brain development when consumed during pregnancy.
4. Reduces joint inflammation
Salmon contains calcitonin (a bioactive peptide) that stabilizes and regulates collagen syntheses in the cartilage around the joints. Omega-3 fatty acids also play a role in reducing inflammation in the joints in people with osteoarthritis.
5. Antioxidant properties
Astaxanthin in salmon has antioxidant and anti-inflammatory properties. It prevents oxidative damage to the cells and improves the cellular functions of vital organs. Astaxanthin also boosts immunity and reduces the risk of neurodegenerative diseases.
6. Anti-cancer properties
Omega-3 fatty acids have been proven to be effective at killing cancer cells. Certain cancers, such as colorectal, skin, prostate, and liver cancers, may be prevented and treated with omega-3 fatty acids.
7. Improves eyesight
Salmon is a rich source of vitamin A and omega-3 fatty acids, which promote eye health and prevent the risk of vision problems, such as dry eye syndrome and age-related macular degeneration.
8. Promotes healthy skin
Vitamin A and omega-3 fatty acids improve skin health by reducing cellular damage caused by the free radicals. This prevents early aging of the skin.
9. Maintains thyroid function
Salmon contains a decent amount of selenium, which helps maintain proper thyroid function by reducing the cell damage caused by free radicals during the synthesis of thyroid hormone.
10. Aids in weight loss
Salmon is high in protein and low in calories while providing the nutrients essential to the body. It is also low in saturated fats, meaning it does not make you gain weight.
11. Versatile
Salmon is a very versatile fish, in addition to being delicious. It does well with various preparations, such as baking, steaming, grilling, poaching, or smoking. It can even be eaten raw.
What are the risks of farm-raised salmon?
Farm-raised fish are exposed to various pollutants and toxins, such as mercury, polychlorinated biphenyls, dioxins, and pesticides. Consumption of fish raised in water contaminated with these pollutants can be harmful to health. Mercury especially can harm the nervous system in adults and reduce brain development in children.
Farmed salmon are raised in a crowded environment where there is no proper room for the fish to swim. This makes the fish stay in close contact with each other, which increases the risk of transmission of infections, such as sea lice. Sea lice are the most common infection seen in salmon fish, and the parasite eats the fish from the skin to bones.
The American Heart Association recommends eating at least 2 servings of fish per week. However, it is recommended to consume wild-caught fish whenever possible, which is a far healthier option than farm-raised fish.
![](https://images.medicinenet.com//images/slideshow/foods-that-arent-as-healthy-as-you-think/foods-that-arent-as-healthy-as-you-think-s1-bulletproof-coffee.jpg)
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowHealth Solutions From Our Sponsors
Donovan J. The Health Benefits of Salmon. WebMD. https://www.webmd.com/food-recipes/benefits-salmon
Harvard T.H. Chan. Fish: Friend or Foe? https://www.hsph.harvard.edu/nutritionsource/fish/
Newman H. Why is salmon good for your brain? Scienceline. https://scienceline.org/2014/03/why-is-salmon-good-for-your-brain/
Top How Healthy Is Salmon for You Related Articles
Arthritis (Joint Inflammation)
Arthritis is inflammation of one or more joints. When joints are inflamed they can develop stiffness, warmth, swelling, redness and pain. There are over 100 types of arthritis, including osteoarthritis, rheumatoid arthritis, ankylosing spondylitis, psoriatic arthritis, and gout.Cholesterol Management: Lower, Treat and Prevent High Cholesterol
High cholesterol and triglyceride levels increase the risk of heart disease, stroke and other cardiovascular conditions. Managing and getting your HDL and LDL cholesterol as well as triglyceride levels within normal ranges will lower risk, improve overall health, and help protect your heart and blood vessels. Cholesterol management may include lifestyle interventions (diet and exercise) as well as medications to get your total cholesterol, LDL, HDL, and triglycerides in an optimal range.Diet and Nutrition: Fatty Fish That Are High in Omega-3s
You may know that omega-3s are good fats that you get from seafood. But not all fish are equal. The fatty ones are best. WebMD's slideshow shows you the choice picks.Healthy Fat Foods
From fish to avocados, nuts to beans, WebMD shows you what tasty foods have healthy fats. See the benefits of adding omega 3s and other good fats to your diet.Healthy Living and Disease Prevention
The importance of a healthy lifestyle in disease prevention is widely understood and most people know that lifestyle changes and choices can be critical to good health. Learn about healthy behaviors that constitute healthy living.Lower Cholesterol Levels with Diet and Medications
High-density lipoprotein (HDL) cholesterol is considered "good" cholesterol because it actually works to keep the LDL or "bad" cholesterol from building up in your arteries. Foods like extra lean meats, skim milk, and vegetable-based "butter-like" substitutes may help decrease LDL levels in the bloodstream.Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that help decrease one's cholesterol and triglyceride levels as well as reduce the risk of coronary artery disease. Omega-3s are found in salmon, sardines, walnuts, and canola oil. These fats may help reduce the risk of ventricular fibrillation and sudden cardiac death.Omega-3 Fatty Acids
What does research say are the best omega 3 supplements? What are the benefits of omega 3 fatty acids? Learn how Omega 3 rich foods like fish oil, salmon, walnuts, & more can boost brain power, save you from joint pain, ease depression and create a healthier you.omega-3 fatty acids - oral, Max Epa, Omega-3, Salmon Oil,
Protein Quiz
Protein is a staple in our diets, but what happens if we get too much? Take this quiz to find out the truth about protein and what's behind the high-protein diet craze!Vitamins and Supplements: What Can You Take to Fight Inflammation?
Arthritis, intense exercise, and sugary or fatty foods are some of the things that can lead to inflammation. Here’s what you can take or add to your diet to help fight it.18 Ways to Lower Blood Pressure Without Medication
Lifestyle changes and home remedies are effective in controlling high blood pressure (hypertension). Check out the center below for more medical references on hypertension, including multimedia (slideshows, images, and quizzes), related disease conditions, treatment and diagnosis, medications, and prevention or wellness.