Is Salmon Really That Healthy? Here’s What You Should Know

My daughter is on a trip and stopped at a restaurant she ate at when in college.  She said she had the best salad topped with some cooked salmon.  Good choice as salmon is basically a nutritional powerhouse.  Why is salmon so good for your heart, your brain and your muscles?

🧠 Brain & Mood Boost

  • Rich in Omega-3s (EPA & DHA): These essential fats improve cognitive function and memory, reduce inflammation, and may help prevent depression and anxiety.  Can help protect against age-related macular degeneration and reduce the risk of dry eyes.
  • High in Vitamin B12 & B6: Vital for brain health, nerve function, and mood regulation.

❤️ Heart Health Hero

  • Lowers Triglycerides & Blood Pressure: Omega-3s help reduce “bad” cholesterol, lower triglycerides, decrease blood pressure and improve overall cardiovascular function.
  • Anti-inflammatory Effects: Omega 3’s are potent anti-inflammatory fats.  Regular consumption may reduce the risk of heart attack, stroke, and arrhythmia and may help reduce symptoms of rheumatoid arthritis. 

💪 Muscle & Metabolism Support

  • Excellent Source of Protein: A 3.5 oz serving delivers 22–25 grams of high-quality protein, essential for muscle repair and satiety.
  • Packed with Selenium & Phosphorus: These minerals support thyroid function, bone health, and DNA synthesis.

🌞 Skin, Eyes & Immunity

  • Vitamin D: Supports immune health and helps regulate calcium for strong bones.
  • Astaxanthin (a powerful antioxidant): Found in wild salmon, it may protect skin from aging, reducing wrinkles, improving joint health, and improve eye health.

🌱 Sustainable & Versatile

  • Wild-caught salmon (especially from Alaska): Often praised for being both eco-friendly and nutrient-rich. Note: wild-caught salmon provides
  • Easy to cook: Grill it, bake it, toss it in a salad—salmon adapts to almost any flavor profile.

🍽️ Low in Calories and Low in Sodium

  •   Just 175 calories per 3 oz serving
  •   Low in sodium at 52 milligrams

🐟 Conclusion

Whether it’s topping a salad or starring in a weeknight dinner, salmon earns its reputation as a nutritional powerhouse. From brain-boosting Omega-3s to heart-protective fats, muscle-building protein, and skin-loving antioxidants, it’s one of the few foods that supports nearly every system in the body—without sacrificing flavor or convenience.

So, the next time you’re planning a meal, consider salmon not just for its taste, but for the long list of health benefits it quietly delivers.  Or, when going out to eat, order some salmon. Your heart, brain, muscles—and maybe even your mood—will thank you.



Sources:  salmon , fats , dry eyes , brain health , Omega-3s, consumption, symptoms, serving , minerals, immune health, wild salmon, skin, praised, calories, sodium   Image Sources:  Health Benefits of Salmon 

Comments

  1. AnonymousSeptember 2, 2025 at 8:03 AM

    Farm raised vs wild caught, what’s the difference ?

    ReplyDelete
    Replies
    1. Kathryn Kotula, NutritionistSeptember 8, 2025 at 1:23 PM

      Wild caught:
      Leaner, better flavor, less risk of contamination by carcinogens, less dioxin pollutants. Cons: May have some mercury.
      Farm-raised:
      More omega-3 fats because of controlled diet
      Cons: Higher in saturated fat. More risk of pollutants, added red dye, and antibiotics given to prevent infections.
      Read more at Difference Between Wild and Farm-Raised Salmon at WebMD.

      Delete

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