7 Impressive Health Benefits of Salmon


1. Great Source of Protein

Salmon is rich in high-quality protein. Like omega-3 fats, protein is an essential nutrient that you must get from your diet. Protein plays a number of important roles in the body, such as helping your body heal after injury, protecting bone health, and maintaining muscle mass during weight loss and the aging process.

Recent research has found that for optimal health, each meal should provide at least 20–30 grams of high-quality protein

A 3.5-ounce serving of salmon contains 22–25 grams of protein

2. High in B Vitamins

Vitamin B is involved in several important processes in your body, including turning the food you eat into energy, creating and repairing DNA, and reducing the inflammation that can lead to heart disease. Studies have shown that all of the B vitamins work together to maintain the optimal functioning of your brain and nervous system. Unfortunately, even people in developed countries may become deficient in one or more of these vitamins.

3. Loaded With Selenium

Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease, and may reduce the risk of cancer. 3.5 ounces of salmon provide 59–67% of the RDI of selenium.

Consuming salmon and other high-selenium seafood has been shown to improve blood levels of selenium in people whose diets are low in this mineral. One study found that blood levels of selenium increased significantly more in people who consumed two servings of salmon per week than those who consumed fish oil capsules containing less selenium 

4. May Benefit Weight Control

Consuming salmon frequently can help you lose weight and keep it off. Like other high-protein foods, it helps regulate the hormones that control appetite and make you feel full. Research suggests that omega-3 fats in salmon and other fatty fish may promote weight loss and decrease belly fat in overweight individuals. One study in children with the non-alcoholic fatty liver disease found that supplementing with DHA, the main omega-3 found in salmon, led to significantly greater reductions in liver fat and belly fat, compared to a placebo

5. May Reduce the Risk of Heart Disease

Eating salmon on a regular basis may help protect against heart disease. This is due, in large part, to salmon's ability to boost Omega-3s in the blood. Many people have too many omega-6 fatty acids in their blood, in relation to omega-3s. Research suggests that when the balance of these two fatty acids is off, the risk of heart disease increases. In a four-week study of healthy men and women, consuming two servings of farmed salmon per week increased omega-3 blood levels by 8–9% and decreased omega-6 levels

6. Can Help Fight Inflammation

Salmon can be a powerful weapon against inflammation. Many experts believe that inflammation is the root cause of most chronic diseases, including heart disease, diabetes, and cancer. In an eight-week study of middle-aged and elderly Chinese women, consuming 3 ounces (80 grams) of salmon and other fatty fish daily led to reductions in the inflammatory markers TNF-a and IL-6.

7. May Protect Brain Health

A growing number of studies suggest that including salmon in your diet might improve brain function. Both fatty fish and fish oil have been found to reduce depressive symptoms, protect fetal brain health during pregnancy, decrease anxiety, slow age-related memory loss and lower the risk of dementia

Our Favorite Salmon recipe: 

Garlic butter creamed spinach salmon


1. Season the salmon all over with salt and pepper.

2. Heat the olive oil in a large skillet over medium heat. When the oil shimmers, add the salmon, skin side down and cook for 2-3 minutes until the salmon is crisp. Gently flip, and continue cooking the salmon for another 2-3 minutes, or until the salmon is cooked to your liking. Remove from the skillet. If desired, peel away the skin and discard it.

3. To the same skillet, add the butter, shallots, and garlic and cook until the garlic is fragrant about 2 minutes. Add the crushed red pepper flakes, coconut milk, and cream cheese. Season the sauce with salt and pepper. Bring to a simmer over medium heat, stirring constantly until smooth and creamy. Add the parmesan, and spinach and cook until the spinach is wilted about 3-5 minutes. Stir in the lemon juice, parsley, and chives. Remove from the heat and slide the salmon back into the sauce.

4. To serve plate each piece of salmon, then spoon the sauce over top. Serve with additional herbs.


  • 2 salmon filets, skin on or off (your preference)
  • kosher salt and black pepper
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon salted butter
  • 0.5 small shallot, thinly sliced
  • 1.5 cloves garlic, minced or grated
  • 0.25 teaspoon crushed red pepper flakes
  • 0.5 cup canned full-fat coconut milk, or heavy cream
  • 1-ounce cream cheese, cubed
  • 0.25 cup grated parmesan cheese
  • 2 cups fresh baby spinach
  • juice from 1 lemon
  • 1 tablespoon chopped fresh parsley
  • 0.5 tablespoon chopped fresh chives, plus more for serving