10 science-backed reasons why salmon is probably the healthiest fish known

salmon benefits

Last Updated December 20th, 2021

What is Salmon?

Ray-finned fishes are commonly termed as salmon fishes. These ray-finned fishes belong to the same group of fishes called Salmonidae. Salmon is a native to the saltwater of Alaska. There are several other fishes under the Salmonidae group of fishes i.e. trout, char, grayling, whitefish, etc. There are various kinds of Salmons. Majorly, there are 6 types of Salmons:
Chinook Salmon or King Salmon : This type of Salmon fish is very tasty. It is considered healthy since it has a lot of fat content in it. The flesh of the King Salmon fish is also very rich with various nutrients. The colour of the flesh varies from white to red. 
Coho Salmon or Silver Salmon: The Coho Salmon is also called Silver Salmon since they have silver coloured skin. The bright red flesh of Silver Salmon or Coho Salmon is extremely nutritious and they are rich in Omega 3. Silver Salmon possess even more delicate texture than Chinook Salmon but they have the almost same flavour.
Pink Salmon: The most common Pacific Salmon which are usually canned before selling. Pink Salmon has light coloured flavoured flesh and it has a very less fat content.
Red Salmon/ Sockeye Salmon: Red Salmon have bright reddish-orange coloured flesh. It is nutritious and very rich in flavours. 
Salmo Salar or Atlantic Salmon: Salmon Salar is the only kind of Salmon which is found in the Atlantic. Atlantic Salmons are usually farmed and doesn’t have long sustainability but Salar Salmon is the only kind of Salmon which can be relied on for sustainability. 
Silverbrite Salmon or Chum Salmon: Chum salmon is also called Dog Salmon since they have dog-like teeth. These have characteristics like pale to medium coloured flesh and very low-fat content.

What are the health benefits of Salmon?

There are several health benefits of Salmon since Salmon is rich in so many minerals and nutrients. Some of the most important health benefits of Salmon are as follows.

Improves the arterial function

Salmon is one of the best sources of long-chain Omega-3 fatty acids EPA and DHA which are very essential for the body of an individual as they have several health benefits. Some of the most common health benefits of Omega-3 fatty acids are it helps in decreasing inflammation, reducing the risks of cancer, lowering the blood pressure and also it helps to improve the functioning of the cells that line the arteries.

A Salmon of 3.4 ounces (100grams) of farmed salmon has 2.3 grams of long-chain Omega-3 fatty acids whereas the same quantity of wild Salmon has 2.6 grams of Omega-3 fatty acids. An adult ca almost intake 250-500 milligrams of combined DHA and EPA per day. It is very important to have an intake of Omega fatty acids since our bodies cannot make it.

Reduces the risks of heart diseases

Salmon is very essential for keeping your cholesterol level at check. It helps in maintaining a healthy cholesterol level and hence it helps in preventing all the risks of heart diseases. The lower levels of cholesterol don’t lead to artery blockage as well as prevents strokes or heart attacks.

Rich in antioxidants 

Astaxanthin which belongs to the carotenoid family is a predominant antioxidant in Salmon fish. It gives the fish the reddish tinge. The antioxidant Astaxanthin helps in preventing the oxidation of LDL(Low-Density Lipoprotein) or the “Bad Cholesterol” and hence it helps in preventing the risks of various heart diseases as well. The high antioxidant content also helps in promoting the immune health of an individual as well as it removes all the free pollutant radicals and helps in slowing down the process of ageing.

Selenium loaded Salmon

Selenium which is a trace element helps in protecting the bone health by keeping them strong is present in Salmon. In the case of the people with autoimmune thyroid disease, Selenium is also very helpful in decreasing thyroid antibodies. Selenium in Salmon also as anti-cancer properties which are very essential for preventing cancer. 

Maintaining muscle mass

When you are under the process of losing weight, Salmon helps you in maintaining the muscle mass due to its high protein content. The protein content of Salmon also helps in slowing down the process of ageing as well as fast healing of various injuries. Since the high protein level helps in promoting the better functioning of the immune system, Salmon is very essential and can be included in the correct amount in the everyday diet of an individual.

Salmon is a great source of Vitamin B

Salmon is a rich source of Vitamin B. There are several types of Vitamin B present in Salmon. The most common types of Vitamin B which are present in 100 grams of Salmon are listed along with the percentage of the RDI(Regular Dietary Intake) that they satisfy.

  • Vitamin B1 (thiamin): 18% of the RDI
  • Vitamin B2 (riboflavin): 29% of the RDI
  • Vitamin B3 (niacin): 50% of the RDI
  • Vitamin B5 (pantothenic acid): 19% of the RDI
  • Vitamin B6: 47% of the RDI
  • Vitamin B9 (folic acid): 7% of the RDI
  • Vitamin B12: 51% of the RDI

All the vitamins together are very helpful in maintaining a healthy nervous system and helps in the optimal functioning of the brain in an individual.  The large array of vitamins are also helpful for metabolising the food into energy, producing and repairing the DNA as well as reducing inflammations which can lead t heart diseases. 

Rich in Potassium

Salmon is highly rich in Potassium which is very beneficial for maintaining low blood pressure since the POtassium content helps in preventing water retention. 3.5 ounces of Salmon provides 18% of the RDI(Regular Dietary Intake) of POtassium.

It helps in weight loss

The protein levels of Salmon is very essential for the regulation of various hormones which are responsible for appetite control. Consuming Salmon doesn’t make you feel hungry for a very long time and keep you full. This helps in cutting down the cravings for the foods with high calories in it and hence helps in losing weight.

Reduces inflammation 

The root cause of heart diseases, lung and kidney disorders, diabetes, cancer is inflammation. Salmon with its huge array of minerals and nutrients reduces the development of any markers of tumours or inflammations. Hence Salmon helps in preventing cancer. 

Salmon protects the brain health

Consuming Salmon helps in reducing the symptoms of depression, protect the health of the fetal brain, slows down the process of memory loss and it also reduces the risk of dementia. 

Some healthy recipes of Salmon 

Grilled Salmon with Avocado juice  

Ingredients required for the preparation of the Salmon are the following. 

2 pounds of nicely cut 4 pieces salmon fillet 
1 teaspoon of properly ground cumin
1 teaspoon of paprika powder
1 teaspoon of onion powder
1 teaspoon of chilli powder
½ teaspoon of garlic powder
Sea salt as well as freshly ground black pepper for taste. 

Ingredients required for the preparation for the avocado are

Roughly chopped 2 avocados
1 diced small red onion
1 minced clove of garlic
1 lemon juice completely
1 tablespoon of olive oil
1 tablespoon of minced cilantro
Sea salt and freshly ground black pepper

Preparation instructions

– Take a bowl and make a mixture of cumin, paprika, onion powder, chilli powder, garlic powder, and season the mixture with salt and pepper for the taste.

– Take the Salmon and rub the whole mixture on the Salmon and refrigerated the marinated Salmon for 20 minutes. 

– Take another bowl to smash the avocado until it gets smooth and then add all the remaining ingredients for the preparation of the avocado sauce, and stir the mixture until it is well blended.

– Take the refrigerated Salmon out of the refrigerator. 

– Before grilling preheat the Salmon over medium to high heat.  Then grill the Salmon for 6 to 10 minutes and flip after grilling a little.  Serve the Salmon with the avocado sauce. 

Simple Herb Crusted Salmon

The ingredients required for the Salmon are as follows

  • 2 fillets of Salmon 
  • 1 tablespoon heaped up with coconut flour
  • 2 tablespoon of dried or fresh parsley
  • 1 tablespoon of olive oil
  • 1 tablespoon of dijon mustard
  • Use salt and pepper for taste

The ingredients required for the 

  • 2 cups of arugula
  • 1/4th onion thinly sliced
  • 1 lemon’s juice
  • 1 tablespoon of white wine vinegar
  • 1 tablespoon of Olive oil
  • Use salt and pepper for taste

Preparation instructions

  • Preheat the oven over 450 degrees heat
  • Take a foil-lined baking sheet to place the Salmon fillets. You can also use a parchment-lined baking sheet. 
  • Make a mixture of olive oil and dijon mustard and rub it on the Salmon. 
  • Take another bowl to make a mixture of coconut flour, parsley, salt and pepper. 
  • Sprinkle your toppings on the Salmon using a spoon and then you can use your hand to pat into your Salmon. 
  • Put it in the oven for 10-15 minutes until the Salmon is cooked. You can keep it for a longer time for cooking it until your preference. 

Maple bacon Salmon

Ingredients required for the Salmon

  • 1 lemon sliced properly
  • ¼ pounds of Salmon fillets with skin
  • ½ tablespoon of pink salt, black pepper and garlic paste
  • 1 tablespoon of dijon mustard
  • ⅓ cap of extra virgin olive oil
  • 2 tablespoon of fresh lime juice 
  • 2 tablespoon of maple syrup
  • Season it using finely grated chives

Ingredients required for the Candied Bacon

  • 3 tablespoon of maple syrup
  • 1 tablespoon of packed brown sugar 
  • ¼ teaspoon of pink salt, black pepper. You can use garlic paste for the mixture too
  • 6 slices of bacon

Preparation Instructions

Preheat the oven over 400 degrees heat. 

  • Take back baking dish and put lemon slices in that and place the Salmon on top of that. 
  • Toss 2 teaspoons of pink salt, black pepper, garlic paste or garlic powder for seasoning the Salmon. 
  • Take a medium-sized bowl and make a mixture of mustard, oil, lemon juice, maple syrup and remaining ½ teaspoon of pink salt, black pepper and nicely grated or powdered garlic. 
  • Pour this mixture on Salmon and rub it properly all over the Salmon. 
  • Roast the Salmon until it is cooked properly. The best way to check it is to try flicking the Salmon with a fork. It is very easily flicked it indicates that it is perfectly cooked. Keep cooking it for 20 to 35 minutes. 
  • Keep boiling it for 3 minutes until it turns golden. 
  • Take a small bowl to make a mixture of candied bacon. 
  • Mix maple syrup with brown sugar and ¼th teaspoon of pink salt, black pepper and garlic powder for seasoning mixture. 
  • Cook bacon over medium heat in a skillet. Keep cooking it until it turns golden on both sides. Cook each side for 4 minutes. 
  • Go back to medium heating the Salmon. 
  • Add bacon and cook it until the liquid is absorbed to a good extent. 
  • Cook it for 3 to 4 minutes until the bacon is glazed. 
  • You can serve your relishing Maple bacon Salmon.



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