Health Benefits Of Salmon Fish

Atlantic Salmon
Atlantic Salmon | Source

About Salmon

In India Salmon is known as Rawas.

Salmon belongs to the family Salmonidae. However, many other fish in the same family are called trout. The essential difference between the two types being that while salmon are seen to migrate from rivers to the sea and return back, trout remain resident in fresh water or rivers all their life. Salmon are found in the North Atlantic ocean as well as in the Pacific ocean.

Salmon species found in the Atlantic ocean belong to the genus Salmo and is known as the Atlantic Salmon while the salmon found in the Pacific ocean belong to the genus Oncorhynchus which has 6 species that are found there naturally. The species are; Pink salmon, Chinook salmon, Cockeye salmon, Steelhead salmon, Chum salmon and Coho salmon. All these varieties have been found to be low in contaminants.

Salmon hatch in fresh water, then migrate to the ocean where they spend a few years and then head back to the very spot they were born to spawn and die soon after.
The most peculiar and interesting aspect of the life cycle of the salmon is that, the female after laying the eggs and the male after fertilizing them, die within a few weeks.

The flesh of the salmon is from pink to red to orange in color due to the krill and other shellfish they eat. Most of the Atlantic salmon available today is commercially grown.


Nutritional Benefits Of Salmon

Salmon is an oily (fatty) fish. It is rich in protein, the omega 3 fatty acids, Vitamins D, B3 and B12 and the minerals like selenium and phosphorus.

The color of salmon is due to the carotenoid pigments mainly astaxanthin and canthaxanthin. A 3 ounce serving of salmon provides 33 grams protein and only 197 calories.


Nutrient Levels In Salmon

(click column header to sort results)
   
Salmon Sockeye Raw  
   
 
Serving Size: 100g or 3.5oz
 
 
 
 
Amount Per Serving
 
 
Calories
142
 
Calories from Fat
51
 
Total Fat
6g
9%
Saturated Fat
1g
4%
Trans Fat
0g
 
Cholesterol
53mg
18%
Sodium
112mg
5%
Total Carbohydrate
0g
0%
Dietary Fiber
0g
0%
Sugars
0g
 
Protein
21g
 
Vitamin A
 
4%
Vitamin C
 
0%
Calcium
 
1%
Iron
 
2%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs
 
 
 
 
 
 
Nutritional Data by SkipThePie.org
 

Health Benefits Of Salmon

Most of the major health benefits of salmon are due to its high omega 3 levels, the high protein amino acid profile as well as its excellent levels of selenium.

A 4 ounce serving of baked or broiled salmon contains as much as 2 grams of omega 3 fatty acids. This is about 50% of the daily requirement for a person consuming a 2000 calorie diet.

Most of the omega 3 fats is provided in the form of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

The carotenoid pigment astaxanthin that is the cause of the color of the flesh of salmon is an excellent anti oxidant and anti inflammatory with a range of health benefits that it imparts to the foods it contains. Astaxanthin supplements are available too.

If you would like to know more about the excellent benefits of astaxanthin, please click here.

Vitamin Levels In Salmon

 
Salmon - sockeye, cooked
 
 
Serving Size: 100g or 3.5oz
 
 
 
 
Vitamin
Amount
RDI%
 
 
 
Vitamin A
193 IU
4%
Vitamin B6
0.612 mg
31%
Vitamin B12
5.95 mcg
99%
Vitamin C
0 mg
0%
Vitamin D
441 IU
110%
Vitamin D3
11 mcg
110%
Vitamin E (Alpha-tocopherol)
0.95 mg
5%
Vitamin E, Added
0 mg
0%
Vitamin K
0.1 mcg
0%
Thiamin
0.18 mg
12%
Riboflavin
0.118 mg
7%
Niacin
8.138 mg
41%
Pantothenic Acid
1.15 mg
12%
Folate
8 mcg
2%
Choline
94.6 mg
~
Betaine
~
 
 
 
 
~Data not available for tilde (~) items.
 
 
 
Vitamin Data by SkipThePie.org
 
 
 
 

Some Specific Health Benefits Of Salmon

  • Salmon and Heart Disease

Consumption of 2 to 3 servings of 6 ounces of salmon a week has been shown in research studies to decrease the risk of heart attack, stroke, irregular heartbeat, high blood pressure and high triglyceride levels.

  • Salmon And Brain/Nerves

DHA is a major fat found in our brain and salmon is a rich source of omega 3 fats in the form of DHA.

Vitamins D and A, the pigment astaxanthin and mineral selenium as also the amino acids in salmon decrease the risk of brain related problems like depression, hostile behaviour, cognitive decline like Alzheimer's in the aged etc. The omega 3 fats also improve memory, and are associated with better and clearer thinking and higher IQ levels.

  • Salmon And Joints

Salmon provides omega 3 in the form of EPA & DHA. The EPA is converted by the body into 3 compounds viz theseries 3 prostaglandins, the series 3 thromboxanes and the resolvins. These compounds have anti inflammatory properties.

Also, the protein in salmon provides bioactive protein molecules like calcitonin that protects the joints and cartilage and also provides anti inflammatory protection.

  • Salmon And Cancer

The excellent omega 3 levels in salmon reduce the risk of various types of cancers. Regular intake of omega 3 rich salmon, at least a serving per week has shown to reduce the risk of prostate cancer, breast cancer, leukemia, colorectal cancer etc.

  • Salmon And Immunity

Omega 3 fatty acids, Vitamin D and selenium contained in salmon have been found to increase immunity in infants if the mother has consumed salmon during the earlier stages of pregnancy. It has also been found that eating salmon once a week decreases the risk of low birth weight in newborns.

  • Salmon And Metabolism

Vitamins B3, B5 and B6 and the pigment-antioxifdant astaxanthin play a role in improving body metabolism thereby lowering cholesterol, controlling weight gain, reducing oxidative stress leading to a better control of blood sugar levels, lowering of diabetes risk and control of diabetes.

  • Salmon And Eye Health

Studies have shown that 2 to 4 servings per week of salmon decrease the risk of macular degeneration, the age related eye disease and chronic dry eye problems. These benefits are also due to the omega 3 fats in salmon.

  • Salmon and Skin/Hair Health

Omega 3 fats in salmon help in the production of collagen and elastin fibers which impart youthfulness to the skin and luster to the hair. The protein helps in keeping hair strong and healthy, increasing hair growth and preventing hair loss.

  • Salmon's Protein Benefits

The bioactive protein molecules found in salmon not only help in protecting the cartilage of the joints but also control inflammation in the gut and positively improve the insulin effectiveness.

  • Salmon's Selenium Benefits

A 4 ounce serving provides about 62% of the daily requirement of selenium. This reduces the risk of joint inflammations, many types of cancers and offers important cardio vascular protection.

Mineral Levels In Salmon

 
Salmon - sockeye
 
 
Serving Size: 100g or 3.5oz
 
Mineral
Amount
RDI%
 
 
 
Calcium
10 mg
1%
Iron
0.42 mg
2%
Magnesium
30 mg
8%
Phosphorus
266 mg
27%
Potassium
343 mg
7%
Sodium
112 mg
5%
Zinc
0.42 mg
3%
Copper
0.061 mg
3%
Manganese
0.011 mg
1%
Selenium
30.6 mcg
44%
 
 
 
 
Mineral Data by SkipThePie.org
 

Some Salmon Purchasing Hints

While buying salmon some points that need to be kept in mind are listed below. These hold good for other type of fish too.

If buying fillet, steak or frozen, look for:

  • A deeper pink/orange color salmon fillet/steak
  • Meat that is translucent, firm yet elastic
  • A mild aroma not a strong fishy odor
  • No separation of fibers in the flesh
  • Airtight packing without any liquid and not much air space.
  • No frost in packing. Frost indicates improper sealing.

And if purchasing fresh salmon, look for :

  • Glossy and firm skin
  • Clear not cloudy eyes
  • Bright red gills
  • Pink, elastic and translucent flesh
  • Mild aroma not strong fishy odor


Final Words

Therefore, salmon wild or farmed is pretty safe to consume. In fact limiting or avoiding fish poses a bigger risk to health by way of deaths from heart disease and sub optimal brain development in children.

Hence, Eat Salmon For Better Health.


Kindly rate this hub. Thank you.

4.9 out of 5 stars from 10 ratings of The Health Benefits Of Salmon Fish

Disclaimer

The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.


Simple Sauteed Salmon Recipe

Grilled Salmon Recipe

How To Broil Salmon

How To Cook A Salmon

© 2012 Rajan Singh Jolly

More by this Author


Comments 43 comments

billybuc profile image

billybuc 3 years ago from Olympia, WA

Rajan, I live in the salmon capital of the world. Everyone eats salmon here, and everyone fishes for salmon. Love this fish, and love the health benefits. Well done once again my friend!


carol7777 profile image

carol7777 3 years ago from Arizona

Love salmon...have to cook frozen for the most part. I know the health benefits and we had it often when we lived in Oregon. You did your usual fantastic job...and I always enjoy reading your healthy adventures. Up and Sharing....


lovedoctor926 3 years ago

There are many health benefits in salmon as you have pointed out. I don't like fish too much, but I do eat it at times. I prefer a piece of steak, salad and baked potato. Voting up!


flashmakeit profile image

flashmakeit 3 years ago from usa

I love Salmon and I am glad it has so many benefits.


Deborah Brooks profile image

Deborah Brooks 3 years ago from Brownsville,TX

I love all your healthy hubs.. telling us what each vegetable or fruit and fish what it does for us.. I want to thank you for doing this.. this takes a lot of time.. and all your hubs are so excellent

I am sharing on Facebook on cooking time etc.

Debbie


rebeccamealey profile image

rebeccamealey 3 years ago from Northeastern Georgia, USA

Thanks for outlining the great benefits of salmon. I prepare salmon often. There are so many ways to cook it. I like cooking it with a bourbon and brown sugar sauce. Probably not the healthiest way but it sure is tasty. I even like to use the canned salmon and make fritters.


hawaiianodysseus profile image

hawaiianodysseus 3 years ago from Southeast Washington state

Hi, Rajan! The Hawaiians have a delicious "pupu" (hors d'oeuvre) called lomi lomi salmon. All I could think about as I read your beautiful and brilliantly researched hub is the irony of having grown up in a culture that was way healthier than the mainstream lifestyles of mainland America. Thank you for triggering a stream of good memories and for the wonderful health ministry you are actively pursuing here on HubPages. Well done, my friend!


Ruchira profile image

Ruchira 3 years ago from United States

Great tips, rajan. I am a vegetarian. Thus try to put flax seeds in my diet...thanks for this useful hub.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Bill - thank you.

@ Carol - thanks for visiting and sharing.

@ lovedoctor - thanks for the read and vote.

@ flashmakeit - appreciate your visit.

@ Debbie - thanks for such beautiful and inspiring comments. Appreciate your sharing the hub too.

@ @ rebecca - thanks for your input and visit.

@ @ Keala - thanks for the compliments my friend. Greatly appreciated.

@ Ruchira - In walnuts and flaxseeds you have 2 outstanding omega 3 vegetarian food sources. Thanks for your visit.


Gypsy Rose Lee profile image

Gypsy Rose Lee 3 years ago from Riga, Latvia

Voted up and interesting. Thank you for another great and informative hub. Absolutely love salmon however didn't know about all of the benefits. Great recipes. Passing this on.


ARUN KANTI profile image

ARUN KANTI 3 years ago from KOLKATA

Thanks for the useful hub. Let me add salmon has already leapt over cod to become the favorite seafood of the U K. Its major attractions emanate from its health benefits and being simple and quick to cook. But it is not easily available everywhere.


Eiddwen profile image

Eiddwen 3 years ago from Wales

A great share rajan and here's to so many more to come.

Edd7.


Kenja profile image

Kenja 3 years ago from Long Island, NY

a most delicious fish. you made me hungry! (good info too)


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful

Salmon really has a lot of beneficial nutrients. It also is tasty. I love salmon prepared rare and by itself. I don't need anything else with it. these days I am eating a vegan, mostly raw diet. When I fall off the wagon though I eat salmon. Recently my iron was low and I ate salmon for two days and my iron level increased. Thanks for making me want some now!


eHealer profile image

eHealer 3 years ago from Las Vegas

Rajan, hello my friend! This is an excellent hub and I love salmon. Everyone should include these healthy fats in their diets for both the body and a healthy mind. Great stuff Rajan, I shared you on Facebook!


Monis Mas profile image

Monis Mas 3 years ago

I absolutely love salmon, and it's good to know it's so beneficial for me! It is my favorite fish! Thanks for a very interesting hub!


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Rasma - thanks for giving it a read and sharing.

@ Arun - thanks for adding to the information .Appreciate your visit.

@ Eddy - thanks for stopping by.

@ Ken - thanks and glad you like the info!

@ Brenda - thanks for visiting and letting us know how effective salmon is in raising hemoglobin levels.

@ Deborah - Thanks for the compliments and the FB share.

@ Monis - Thanks for dropping by.


Kawaljit kaur profile image

Kawaljit kaur 3 years ago from JALANDHAR, Punjab (India)

Rajan Ji

Your hubs inspire the people to live the way, you describe, to incorporate the tips you advise. Really appreciable! voted up!


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks Kawaljit. Appreciate your comments and support. Glad to see you.


kashmir56 profile image

kashmir56 3 years ago from Massachusetts

Great hub, i love salmon and i eat it weekly so i have been getting all the great benefits of eating it that you mention in this hub, thanks for reminding us how healthy it is to eat salmon.

Vote up and more !!! SHARING !


MarleneB profile image

MarleneB 3 years ago from Northern California, USA

Salmon surely does have some wonderful health benefits. I haven't learned how to enjoy salmon. Maybe it's just that I have not eaten it prepared correctly. I'm going to try the recipes you have included here. Looking forward to a delicious salmon dish soon. Thank you for the valuable information and for the recipes.


Peggy W profile image

Peggy W 3 years ago from Houston, Texas

We eat fresh salmon quite often and enjoy it. I have known about many of the health benefits but passing this along and sharing it so that many others who may not know will become aware. Nice job as always! You certainly have a great niche topic! Anyone looking to learn more about healthy foods should be flocking to your site.


Deborah-Diane profile image

Deborah-Diane 3 years ago from Orange County, California

Great information about the health benefits of salmon!


Vinaya Ghimire profile image

Vinaya Ghimire 3 years ago from Nepal

I love fish. I was not aware about most of the health benefits of salmon. Thanks for coming up with a brilliant hub.


teaches12345 profile image

teaches12345 3 years ago

I love salmon and would eat it every day if I could. Thanks for the information on how healthy it is for the body. The videos made me very hungry and I am going to see if we can have some this week at a meal.


DDE profile image

DDE 3 years ago from Dubrovnik, Croatia

You have done an awesome job so well informed, I enjoy salmon, a very tasty fish. Thanks for this insightful information


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Tom - glad to know you are availing the health benefits of salmon. Appreciate the read and share.

@ Marlene - I do hope you try out these recipes and make salmon a part of your regular diet to avail its may benefits. Thanks for stopping by.

@ Peggy - keeping oneself aware of healthy foods and eating as much of healthy foods as possible is one way to keep disease at bay. So I'm thankful to you for passing the word on. Appreciate the visit and share.

@ Deborah - thank you for visiting.

@ Vinaya - thanks for coming by. Glad you liked the info.

@ teaches - I'm glad you liked the recipe videos. Maybe you could try making one of them. Thanks for dropping in.

@ Devika - feels good to be appreciated. Thanks for visiting,


Thelma Alberts profile image

Thelma Alberts 3 years ago from Germany

Yummy! I love salmon. Thanks for sharing this very informative hub. I learned a lot from this.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks for stopping by Thelma.


sweetie1 profile image

sweetie1 3 years ago from India

Rajan I knew that salmon fish is very good for heart but didn't know ti had so many health benefits. voting up and useful.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks for the read and votes sweetie.


Brett.Tesol profile image

Brett.Tesol 3 years ago from Somewhere in Asia

Another very informative hub Rajan. I like salmon when I can get it, but unfortunately don't get the opportunity as often in Asia .... rarely do I see it in supermarkets. However, I love the taste and it is a really 'meaty' fish.

Shared, up, useful, and tweeted.


gaganbhatia profile image

gaganbhatia 3 years ago from Kanpur, India

Nice hub


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks Gagan.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks Brett for reading and sharing.


shiningirisheyes profile image

shiningirisheyes 3 years ago from Upstate, New York

Rajan - I am so pleased to learn that one of my all time favorite dishes is healthy and good for me. I am a salmon freak and love it in all forms.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Glad you like the information about your favorite food, shining. Thanks for your visit and valuable support.


Au fait profile image

Au fait 3 years ago from North Texas

I've always liked salmon. My favorite is salmon steak or salmon patties. I like that you have recipe suggestions in most of your hubs about the different foods along with their benefits. Some of us are always looking for new and interesting ways to prepare various foods. Voting up and useful! Also, gave you 5 more stars.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks Au fait for the kind words the visit and the star rating. Always a pleasure to see you.


shreya 3 years ago

hey rajan,

please tell me some places in jalandhar where i can get to eat cooked salmon...please reply...


shreya 3 years ago

hey rajan,

i wanted to enquire where can i get good quality salmon in jalandhar,punjab...plse reply


amitabhr 4 months ago

Thanks for the great article. Is RAWAS (Indian Salmon as you've mentioned) equally good ? Or do we need to stick to imported Salmon ?


rajan jolly profile image

rajan jolly 4 months ago from From Mumbai, presently in Jalandhar,INDIA. Author

amitabhr, Salmon has a number of varieties, Rawas being one of them. Individual variations in nutrient values are everywhere. Pink salmon is the best.

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