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Salmon: Nutritional Value and Health Benefits (Part 2)


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Salmon is one of the most nutritious foods we can include on our menu. This oily fish is not only rich in nutrients, but can also reduce some risk factors for serious health conditions associated with overweight and heart disease. It is an excellent source of B vitamins group, provides an optimal amount of protein, omega fatty acids aikosapentaenic acid (EPA) and docosahexaenic acid (DHA) and other nutrients.

Health benefits of salmon

Excellent source of potassium

Salmon has a fairly high potassium content. It is highest in wild salmon, which provides 13% per 100 grams of the recommended daily dose.

Potassium is important as it helps to control blood pressure and can also reduce the risk of stroke.  [ref. 1] Potassium also works together with a ttria to help regulate fluid balance and lower blood pressure, preventing the retention of excess water.

Salmon is rich in selenium

Selenium is a micromineral found in soil and some foods, including salmon. The human body needs a very small amount, but if I do not get it, it can increase the risk of hormonal imbalance. 

Studies have shown that selenium helps protect bone health, reduce thyroid antibodies in people with autoimmune gland disease, acts as an antioxidant and helps combat oxidative stress.

Salmon contains astaxanthin

Astaxanthin is a compound associated with several powerful health effects. As a member of the family of carotenoid antioxidants, astaxanthin gives salmon its characteristic red hue. Also, astaxanthin seems to reduce the risk of heart disease by reducing the oxidation of LDL cholesterol and raising HDL cholesterol levels.  [Ref. 2] 

In addition, astaxanthin can even help prevent skin damage and help you look younger. In fact, a scientific review gives us much more information in this regard. Astaxanthin can act as an antioxidant, reduce the appearance of wrinkles, improve skin elasticity and protect skin cells from damage.  [ref. 3] 

Salmon may reduce heart disease risk

Regular consumption of salmon, as well as other fish species, can help prevent heart disease. This is largely due to the content of omega-3 fatty acids in them.  [Ref. 4] 

Salmon to prevent inflammation in the body

Salmon can provide powerful protection against chronic inflammation, which underpins a host of diseases such as heart disease, cancer and diabetes.  [Ref. 5] 

Salmon to support brain function

A growing number of studies have suggested that including salmon in your diet may improve brain function.  [ref. 6]  Oily fish and fish oil have been found to protect the health of the fetal brain during pregnancy, slow cognitive decline and preserve brain function.  [Ref. 7]

Salmon for cognitive health

In addition to protecting brain health, some promising studies have shown that salmon can aid mental health thanks to the omega-3 fatty acid content. According to a review of 10 different studies, the consumption of at least 1 serving of fish per week or 500 mg. omega-3 fatty acids per day is associated with a lower risk of depression, especially in women.  [Ref. 8] 

  1. Health benefits of salmon
    • Excellent source of potassium
    • Salmon is rich in selenium
    • Salmon contains astaxanthin
    • Salmon may reduce heart disease risk
    • Salmon to prevent inflammation in the body
    • Salmon to support brain function
    • Salmon for cognitive health


Salmon is rich in vitamin D and phosphorus, omega-3 fats, astaxanthin and many other beneficial nutrients. Consuming at least two portions of this or another fish can help you secure valuable nutrients and reduce the risk of multiple diseases. Salmon is great with lots of vegetables and its taste is unparalleled, so be sure to find it a place on your menu.


  1. Sodium and Potassium Intake and Cardiovascular Disease in Older People: A Systematic Review - PubMed
  2. Potential Anti-Atherosclerotic Properties of Astaxanthin - PubMed
  3. Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review
  4. Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport
  5. Association among daily fish intake, white blood cell count, and healthy lifestyle behaviors in an apparently healthy Japanese population: implication for the anti-atherosclerotic effect of fish consumption - Heart and Vessels
  6. Fish Intake May Affect Brain Structure and Improve Cognitive Ability in Healthy People
  7. Page not available - PMCTwitterFacebookLinkedInGitHubSM-TwitterSM-FacebookSM-Youtube
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The author

Bettina Tsvetkova is a Bachelor of Marketing and Master of Entrepreneurship, a fan of healthy eating, power sports and cycling. Author of over 1500 scientifically based articles, product texts and promotional materials on a healthy topic for Bulgarian and foreign websites. 


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