Top 6 health benefits of salmon
We look at nutritionally dense, oily fish such as salmon is an important part of a healthy, balanced diet.
What is salmon?
Salmon is an oily fish that's typically classified by the ocean in which it is located. In the Pacific, they are considered part of the genus Oncorhynchus, and in the Atlantic, they belong to the genus Salmo. There is only one migratory Atlantic species, but five existing species of Pacific salmon: Chinook (or king), sockeye (or red), coho (or silver), pink and chum. In the UK, the main source of salmon is Scotland, although other varieties are available.
As with all fish, sustainability is an issue. Find out more information at msc.org.
The health benefits of salmon include:
- Source of omega-3 fatty acids
- May support brain function
- May be anti-inflammatory
- May offer protective properties
- May support healthy ageing
- May support skin integrity
Discover our full range of health guides, including other oily varieties of fish. Plus, try our healthy fish recipes.
Nutritional profile of salmon
A 100g serving of salmon (farmed, cooked weight) contains:
- 232 kcals / 969 kJ
- 25.2g protein
- 14.6g fat
- 7.3mcg vitamin D
- 20mcg selenium
What are the health benefits of salmon?
1. Source of omega-3 fatty acids
Oily fish, like salmon, are rich in a type of polyunsaturated fat called omega-3 fatty acids. These fatty acids are essential because the body cannot produce them, so we must include them regularly in our diet.
The most beneficial omega-3 fatty acids occur naturally in oily fish in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are thought to contribute to a healthy heart, and also help maintain skin, joints and hormonal balance. In addition to heart disease, scientists are now investigating the role that fish consumption may have in protecting us against certain cancers and conditions like asthma, high blood pressure and rheumatoid arthritis.
2. May support brain function
We’ve long been told that fish is brain food, and there’s convincing evidence to support this. Studies suggest regular consumption reduces age-related brain loss and may improve memory – it’s the omega-3 fatty acids that are responsible for this. Studies have seen benefits for conditions like Alzheimer’s disease, depression and multiple sclerosis.
3. May be anti-inflammatory
Oily fish plays an important role in reducing the effects of inflammation, which is key to helping manage a number of chronic diseases, including diabetes and cancer. Studies suggest that eating more oily fish, like salmon, may help lower levels of inflammation.
4. May offer protective properties
The pink colour of salmon comes from high levels of a protective antioxidant called astaxanthin. This compound has been linked to lowering the risk of heart disease by improving cholesterol and working in combination with the omega-3 fatty acids to protect the brain and nervous system.
5. May support healthy ageing
Salmon is a good source of protein, which is important for maintaining bone health, preventing muscle loss and helping the body heal and repair. Higher levels of omega-3 fatty acids during mid-life may also help support cognition in later life.
6. May support skin integrity
Including salmon in your diet may support skin health; in particular, the combination of omega-3 fatty acids and astaxanthin may help maintain skin elasticity, reduce the signs of ageing and protect the skin against UV damage.
Is salmon safe for everyone?
Oily fish is nutrient-dense and supplies beneficial omega-3 fatty acids; sadly, however, oily varieties like salmon may contain low levels of pollutants such as dioxins and polychlorinated biphenyls. For this reason, certain groups are advised to limit the amount they eat to two portions per week. This includes:
- Girls, young women and those planning a pregnancy
- Pregnant and breastfeeding women, who should follow specific guidance
If you are concerned about pollutants, removing the skin and any dark flesh of the salmon may help minimise levels.
Overall, is salmon healthy?
Salmon is a nutrient-dense option to include in a varied diet. As with other oily fish, salmon is hugely beneficial for general bodily health, improving the functions of all major organs and acting as a preventative against many illnesses and conditions. However, if you are planning a pregnancy, pregnant or breastfeeding, you should limit your intake in accordance with guidelines.
For additional options to include in a healthy diet, read our guide on 10 healthy fish to eat.
Want more like this? Try:
Top 10 sources of omega-3
How can I buy fish sustainably?
Are sardines healthy?
Top 5 health benefits of canned tuna
Get inspired with these salmon recipes
Salmon & spinach with tartare cream
Spring salmon with minty veg
Sticky salmon with Chinese greens
Superhealthy salmon burgers
Salmon & ginger fishcakes
This article was reviewed on 15 April 2024 by Kerry Torrens.
Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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