Salmon Fish 101: 20 Benefits of Salmon Fish

Introduction

Salmon is often touted as a highly nutritious fish, packed with various health benefits due to its rich nutrient profile. Here’s nutrient types and benefits of Salmon Fish!

Nutrient of Salmon Fish

Here’s key nutrients in salmon:

1. Protein: Salmon is a great source of protein, which helps build and repair your body’s tissues.
2. Omega-3 Fatty Acids: These healthy fats in salmon are good for your heart and brain.
3. Vitamin D: Salmon has vitamin D, which is important for strong bones and a strong immune system.
4. B Vitamins: Salmon contains several B vitamins that help with energy, nerve function, and skin health.
5. Selenium: It’s a mineral in salmon that acts like an antioxidant, protecting your cells.
6. Phosphorus: This mineral in salmon is good for your bones and teeth.
7. Potassium: Salmon has potassium, which helps your muscles and nerves work properly.
8. Magnesium: Important for muscles, nerves, and bone health.
9. Calcium: Though not as much as dairy, salmon still contains some calcium for your bones.
10. Iron: Salmon provides a bit of iron, which is needed for red blood cells and oxygen transport.
11. Zinc: It helps your immune system and wound healing.
12. Copper: Important for blood cells, bones, and nerves.
13. Vitamin A: Good for your eyes and immune system.
14. Vitamin E: An antioxidant that helps protect your cells.
15. Choline: Important for brain health and cell function.
16. Astaxanthin: This gives salmon its color and may help reduce inflammation.

Eating salmon can be a tasty way to get these essential nutrients and support your overall health.

20 Benefits of Salmon Fish

Here are 20 potential benefits of consuming salmon for the human body:

1. High-Quality Protein: Salmon is an excellent source of high-quality protein, which is essential for muscle development, repair, and overall growth [2].
2. Omega-3 Fatty Acids: Salmon is rich in omega-3 fatty acids, such as EPA and DHA, which are known to support heart health, reduce inflammation, and improve brain function [3].
3. Heart Health: Regular consumption of salmon can lower the risk of heart disease by reducing blood pressure, triglycerides, and bad cholesterol levels [4].
4. Brain Health: Omega-3s in salmon have been linked to improved cognitive function and a reduced risk of cognitive decline and neurodegenerative diseases [5].
5. Eye Health: Omega-3s can help protect against age-related macular degeneration (AMD) and maintain good vision [6].
6. Joint Health: Omega-3s may reduce joint stiffness and pain associated with conditions like arthritis [3].
7. Inflammation Reduction: Salmon’s omega-3s have anti-inflammatory properties, potentially reducing the risk of chronic inflammatory diseases[7][8].
8. Weight Management: The protein and healthy fats in salmon can help control appetite and support weight loss or maintenance [9].
9. Muscle Development: Salmon’s protein content aids in muscle growth and repair, making it a good choice for athletes and active individuals [10].
10. Bone Health: Salmon contains vitamin D and calcium, which are essential for strong bones and may help prevent osteoporosis [11].
11. Rich in B Vitamins: Salmon is a good source of various B vitamins, including B12, B6, and niacin, which play vital roles in metabolism and energy production [12].
12. Improved Skin and Hair: Omega-3s in salmon can help maintain healthy skin and hair, reducing dryness and promoting a youthful appearance [13].
13. Reduced Cancer Risk: Some studies suggest that omega-3 fatty acids in salmon may help reduce the risk of certain types of cancer, such as breast and colorectal cancer.
14. Asthma Management: Omega-3s may help reduce the severity of asthma symptoms and improve lung function.
15. Diabetes Management: Regular consumption of fatty fish like salmon has been associated with better blood sugar control in people with diabetes [14].
16. Hormone Regulation: The healthy fats in salmon can help regulate hormone production and balance, benefiting overall health.
17. Improved Sleep: Omega-3s may enhance sleep quality and reduce sleep disturbances [15].
18. Mood Enhancement: Consuming salmon can have a positive impact on mood and may help reduce the risk of depression and anxiety.
19. Immune System Support: The nutrients in salmon, including selenium and antioxidants, support a healthy immune system.
20. Gut Health: Salmon is a source of beneficial nutrients and proteins that can support a balanced gut microbiome and digestive health [1].

It’s important to note that the benefits of salmon may vary from person to person, and a balanced diet that includes a variety of foods is key to overall health. Additionally, individuals with specific dietary restrictions or health concerns should consult a healthcare professional or registered dietitian for personalized advice.

Sources

[1] Martini, S., Conte, A., & Tagliazucchi, D. (2019). Comparative peptidomic profile and bioactivities of cooked beef, pork, chicken and turkey meat after in vitro gastro-intestinal digestion. Journal of proteomics, 208, 103500.

[2] Einen, O., & Roem, A. J. (1997). Dietary protein/energy ratios for Atlantic salmon in relation to fish size: growth, feed utilization and slaughter quality. Aquaculture Nutrition, 3(2), 115-126.

[3] Domingo, J. L. (2007). Omega-3 fatty acids and the benefits of fish consumption: is all that glitters gold?. Environment international, 33(7), 993-998.

[4] Langley, R. L., & Bobbitt 3rd, W. H. (2007). Haff disease after eating salmon. Southern medical journal, 100(11), 1147-1150.

[5] Xiong, C., Stiboller, M., Glabonjat, R. A., Rieger, J., Paton, L., & Francesconi, K. A. (2020). Transport of arsenolipids to the milk of a nursing mother after consuming salmon fish. Journal of Trace Elements in Medicine and Biology, 61, 126502.

[6] Abdel-Aal, E. S. M., Akhtar, H., Zaheer, K., & Ali, R. (2013). Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Nutrients, 5(4), 1169-1185.

[7] Grimstad, T., Berge, R. K., Bohov, P., Skorve, J., Gøransson, L., Omdal, R., … & Hausken, T. (2011). Salmon diet in patients with active ulcerative colitis reduced the simple clinical colitis activity index and increased the anti-inflammatory fatty acid index–a pilot study. Scandinavian journal of clinical and laboratory investigation, 71(1), 68-73.

[8] Martinez-Rubio, L., Morais, S., Evensen, Ø., Wadsworth, S., Ruohonen, K., Vecino, J. L., … & Tocher, D. R. (2012). Functional feeds reduce heart inflammation and pathology in Atlantic salmon (Salmo salar L.) following experimental challenge with Atlantic salmon reovirus (ASRV). PloS one, 7(11), e40266.

[9] Thorsdottir, I., Tomasson, H., Gunnarsdottir, I., Gisladottir, E., Kiely, M., Parra, M. D., … & Martinez, J. A. (2007). Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content. International journal of obesity, 31(10), 1560-1566.]

[10] Bell, J. G., McEvoy, J., Tocher, D. R., McGhee, F., Campbell, P. J., & Sargent, J. R. (2001). Replacement of fish oil with rapeseed oil in diets of Atlantic salmon (Salmo salar) affects tissue lipid compositions and hepatocyte fatty acid metabolism. The Journal of nutrition, 131(5), 1535-1543.

[11] Malde, M. K., Bügel, S., Kristensen, M., Malde, K., Graff, I. E., & Pedersen, J. I. (2010). Calcium from salmon and cod bone is well absorbed in young healthy men: a double-blinded randomised crossover design. Nutrition & metabolism, 7, 1-9.

[12] Lu, Z., Chen, T. C., Zhang, A., Persons, K. S., Kohn, N., Berkowitz, R., … & Holick, M. F. (2007). An evaluation of the vitamin D3 content in fish: Is the vitamin D content adequate to satisfy the dietary requirement for vitamin D?. The Journal of steroid biochemistry and molecular biology, 103(3-5), 642-644.

[13] Subhan, F., Hussain, Z., Tauseef, I., Shehzad, A., & Wahid, F. (2021). A review on recent advances and applications of fish collagen. Critical reviews in food science and nutrition, 61(6), 1027-1037.

[14] Li-Chan, E. C., Hunag, S. L., Jao, C. L., Ho, K. P., & Hsu, K. C. (2012). Peptides derived from Atlantic salmon skin gelatin as dipeptidyl-peptidase IV inhibitors. Journal of agricultural and food chemistry, 60(4), 973-978.

[15] Hansen, A. L., Dahl, L., Olson, G., Thornton, D., Graff, I. E., Frøyland, L., … & Pallesen, S. (2014). Fish consumption, sleep, daily functioning, and heart rate variability. Journal of Clinical Sleep Medicine, 10(5), 567-575.