Salmon is high in the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (DHA). Farmed salmon has 2.3 grams of long-chain omega-3 fatty acids every 3.5-ounce (100-gram) serving, whereas wild salmon contains 2.2 grams. Unlike most other fats, omega-3 fatty acids are deemed "essential", which means you must obtain them from your food because your body cannot produce them. Most health organizations recommend that healthy persons consume at least 250-1,000 mg of combined EPA and DHA each day.

EPA and DHA have been linked to a slew of significant health advantages, including reduced inflammation, decreased blood pressure, a lower risk of cancer, and improved artery-lining cell activity. According to one evaluation of 22 research, taking an EPA and DHA supplement on a regular basis can dramatically enhance vascular function, especially in patients who smoke, are overweight, have high cholesterol levels, or have metabolic syndrome. Furthermore, research has shown that consuming omega-3 fats from fish raises levels in your body more efficiently than taking fish oil capsules.

Salmon is an excellent source of B vitamins. Below is the B vitamin content in 3.5 ounces (100 grams) of wild salmon:

• Vitamin B12: more than 100% of the DV
• Niacin: 63% of the DV
• Vitamin B6: 56% of the DV
• Riboflavin: 38% of the DV
• Pantothenic acid: 38% of the DV
• Thiamine: 23% of the DV
• Folic acid: 7% of the DV

These vitamins are involved in a number of vital activities in your body, including the conversion of food into energy, the creation and repair of DNA, and the reduction of chronic inflammation, which can lead to disease. Furthermore, research has shown that these B vitamins work together to keep your brain and neurological system operating properly.

Selenium is a mineral present in the soil as well as in some meals such as salmon. It's classified as a trace mineral, which means your body only requires a trace quantity. Getting adequate selenium in your diet is still crucial. Selenium has been found in studies to help maintain bone health, lower thyroid antibodies in persons with autoimmune thyroid disease, and may potentially lessen the incidence of some cancers.

A 3.5-ounce (100-gram) meal of salmon contains 75-85 percent of the daily value (DV) for selenium. Consuming salmon and other forms of seafood have been proven to boost blood selenium levels in patients with low selenium diets. A prior study discovered that persons who ate two servings of salmon per week had much higher blood levels of selenium than those who ingested fish oil capsules with less selenium.

Salmon has a lot of high-quality protein. Protein, like omega-3 fats, is an important nutrient that must be obtained from your diet. Protein serves a variety of functions in your body, including aiding in wound healing, bone health protection, and muscle mass maintenance throughout weight loss and as you age. According to recent studies, each meal should contain at least 20-30 grams of good quality protein for maximum health. A 3.5-ounce (100-gram) portion of salmon offers 22-25 grams of protein.

Salmon has a lot of potassium. This is notably true for wild salmon, which contains 13% of the DV per 3.5 ounces (100 grams), compared to 8% for farmed salmon. In fact, wild salmon has more potassium than an equivalent amount of banana, which only delivers 9% of the daily value. Potassium helps control your blood pressure and may lower your risk of stroke. According to one study, taking potassium supplements dramatically decreased blood pressure levels in persons with high blood pressure, especially those who consumed a lot of salt. By limiting excessive water retention, potassium interacts with sodium to assist manage fluid balance and reducing blood pressure.

Astaxanthin is a chemical that has been related to a number of positive health benefits. As a member of the carotenoid antioxidant family, astaxanthin gives salmon its distinctive red color. Astaxanthin appears to reduce the risk of heart disease by decreasing LDL (bad) cholesterol oxidation and boosting HDL (good) cholesterol levels. Some study also shows that astaxanthin may reduce inflammation, and oxidative stress, and protect against fatty plaque accumulation in the arteries, thereby lowering the risk of heart disease.

Furthermore, astaxanthin is thought to collaborate with omega-3 fatty acids contained in salmon to protect the brain and neurological system from inflammation. Furthermore, astaxanthin may assist to prevent skin damage and make you seem younger. According to one study, astaxanthin may serve as an antioxidant, minimize the appearance of wrinkles, increase skin suppleness, and protect skin cells from harm. A 2014 study found that salmon contains 0.4-3.8 mg of astaxanthin per 3.5 ounces (100 grams), with sockeye salmon having the greatest concentration.

Salmon consumption can help you lose weight and keep it off. It helps regulate the hormones that govern hunger and make you feel full, just like other high-protein diets. Furthermore, when you eat protein-rich foods like salmon, your metabolic rate momentarily increases higher than when you eat other foods. Furthermore, evidence shows that omega-3 fats found in salmon and other fatty fish may help people lose weight and reduce belly fat when paired with an active lifestyle, however further study is needed.

In one research of children with nonalcoholic fatty liver disease, supplementing with DHA, the primary omega-3 present in salmon, resulted in much higher decreases in liver fat and belly fat when compared to a placebo. Salmon is also quite low in calories. Farmed salmon has 206 calories per 3.5-ounce (100-gram) portion, whereas wild salmon has 182 calories.

Salmon can offer significant protection against chronic inflammation. Many specialists think that inflammation is the underlying cause of the majority of chronic illnesses, such as heart disease, diabetes, and cancer. Several studies have suggested that eating more salmon and other forms of seafood may help lower inflammatory indicators.

In fact, one research of 4,105 participants discovered that eating fish frequently was connected with reduced levels of white blood cells, which are commonly used as a marker of chronic inflammation. Another study published in 2014 discovered that fish oil supplementation dramatically reduced levels of many inflammatory indicators, including CRP, IL-6, and TNF-alpha.

Salmon may benefit mental health in addition to maintaining brain health, according to certain promising research, due to its high omega-3 fatty acid concentration. A study of ten research found that eating at least one plate of fish per week or 500 mg of omega-3 fatty acids per day was connected with a decreased incidence of depression, particularly in women. More high-quality randomized control studies, on the other hand, are required.

Another short trial of 23 young people discovered that taking an omega-3 fatty acid supplement resulted in substantial reductions in depressive symptoms after 21 days. More study is needed to determine whether omega-3 fatty acids might lessen anxiety symptoms and increase mood.

A 3.5-ounce serving of farmed salmon contains approximately 66 percent of the DV for vitamin D. Vitamin D is an essential vitamin that promotes bone health by improving calcium absorption. Low vitamin D levels have been related to an increased risk of bone loss and decreased bone mineral density in older persons, according to research.

Salmon also includes phosphorus, which is a crucial component of bone strength. Interestingly, several studies have linked eating more fish to a decreased incidence of osteoporosis in some groups. Salmon is high in vitamin D and phosphorus, both of which are beneficial to bone health. According to several research, eating fish may reduce the incidence of osteoporosis.

Salmon provides various elements that are essential for eye health and eyesight maintenance. Astaxanthin, for example, has been examined in humans and animals for its capacity to prevent various eye health diseases such as age-related macular degeneration, eye tiredness, uveitis, and cataracts. Salmon also includes a substantial quantity of vitamin A in each meal, with a 3.5-ounce (100-gram) portion containing roughly 8% of the DV.

Vitamin A is required for vision and serves as a precursor for particular pigment molecules in the eye's photoreceptors. Furthermore, the further study indicates that omega-3 fatty acids may be useful in the treatment of dry eye illness. Salmon contains nutrients like astaxanthin, vitamin A, and omega-3 fatty acids, all of which could help promote eye health.