Fancy a Salmon? Here are the 8 Salmon Benefits You Can’t Miss

Last time you strolled across a bustling farmer’s market, you came across a vendor selling fresh, glistering salmon. The sight alone was enough to spark your appetite, yet you were planning to cook another dish at the time.

Now, as the thought returns, you plan to cook salmon. The taste of rich flavour, with the oily profile of salmon, makes you eager to indulge. But did you also know that aside from its delicacy, salmon has numerous benefits for your health?

In this article, you’ll find several salmon benefits including:

• Promote heart health
• Strengthen hair and skin
• Support bone health
• And more

However, aside from the health benefits that salmon boasts, it’s necessary for us to contribute to environmental sustainability. This is effectively achieved by shopping for sustainable seafood, which is sourced with ethical practices.

Keep on reading!

What is Salmon?

Before jumping into discovering salmon benefits, it’s worth understanding what type of fish a salmon is.

Salmon is a saltwater fish that’s characterised by its pink meat. Salmon fish are native to the North Atlantic and North Pacific basins, where they comfortably thrive in cold water temperatures ranging from 5-13^oC. 

This cold-water fish has been popularly consumed for food since the 19th century. Thanks to its rich, buttery flavour, salmon is a versatile cuisine that can be served as sushi, smoked salmon, grilled filled, and many more.

Wild vs Farmed Salmon

Salmon was initially fished from the sea for mass consumption. But due to the increasing demand, it’s also now farmed, which requires us to differentiate wild vs farmed salmon.

Wild Salmon

Wild salmon fish are sourced from the sea, usually found in cold water temperature ranges of the North Atlantic and North Pacific basins. They’re seasonal fish that are only in abundance during summer, which is in sync with their migration pattern.

Physically, wild salmon fish have a leaner profile with more defined muscle. They also vary in size and colour, both due to their natural diet of marine organisms, which influence their appearance.

Farmed Salmon

Farmed salmon are raised in confined saltwater environments. The aquaculture temperature is regulated to mimic the salmon’s natural habitat, ranging from 5-13°C. This method allows for a consistent supply of salmon year-round, meeting the high demand for it.

Not only helping to ensure a steady supply, this technique also produces salmon with higher delicacy meat characteristics. Farmed salmon has a higher fat content, making it taste richer and more buttery than wild salmon.

Salmon Types

Atlantic salmon

Atlantic salmon or Salmo salar is native to North American, European, and Baltic waters. This type of salmon has an average length of 8 feet (2.4 metres) and is characterised by its silver-blue skin with black spots.

In addition, Atlantic salmon has been classified as a vulnerable species. Most of the Atlantic salmon in the market is sourced through farming, which helps to protect wild populations while meeting consumer demand.

Sockeye salmon

Originating from the Pacific Ocean with a native range in Alaska, Chilean, and Australian waters, Sockeye salmon or Oncorhynchus nerka is known for its bright red skin and deep red flesh.

Sockeye salmon’s flesh is also naturally fatty, with a rich, buttery flavour. This makes this type of salmon fish highly prized in various cuisines, boasting health benefits aside from its delicacy.

Coho salmon

Coho salmon or Oncorhynchus kisutch, commonly called silver salmon, is a type of salmon fish native to the Pacific Ocean. Aside from its silver-coloured skin, Coho salmon is also characterised by its bright red flesh and delicate texture.

Coho salmon, however, has less fat content compared to Atlantic and Sockeye salmon. In turn, cooking this type of salmon requires careful attention to retain its moisture and tenderness.

Chinook salmon

Chinook salmon or Oncorhynchus tschawytscha is famous for the name King salmon. Its rich fat content contributes to it being the best-tasting salmon, hence the name King. 

In addition, Chinook salmon fish are native to the North Pacific Ocean, commonly found in western North America to Siberia and Japan. However, due to some of its population being listed as endangered, Chinook salmon is now mostly sourced through farming.

Pink salmon

Pink salmon or Oncorhynchus gorbusha is the most common Pacific salmon fish. They’re found in abundance around Siberia, South Korea, and Japan waters.

Looking at its appearance, Pink salmon is characterised by its pink pattern in the middle of its body. It also has a hump on its back, which becomes pronounced when they spawn.

When it comes to texture, Pink salmon has low-fat content, making it leaner and lighter compared to other salmon species.

Keta salmon

Keta salmon or Oncorhynchus keta is a widely distributed Pacific salmon, native to Russia, Japan, China, and South Korean waters. This type of salmon has dog-like teeth, hence why it’s also famous for the name dog salmon.

In addition, Keta salmon has a distinct feature compared to other salmon types. It has an average length of only 24 inches (60 centimetres), making it relatively small compared to other salmon species.

Sustainable Seafood: Why is it Necessary to Shop Ethical Salmon?

In your quest for delicious and nutritious salmon, going for salmon that belongs to the sustainable seafood category is as important as its quality. Why? 

• Ensuring future supplies: Many salmon species went extinct due to overfishing. This is why it’s necessary to contribute to future salmon populations by opting for ethically fished salmon.
• Minimising environmental impact: Unsustainable fishing practices have long depleted aquaculture. By choosing ethical salmon, you’re showing your commitment to protecting the sea ecosystems for the better future.
• Supporting responsible practices: Going for ethically sourced salmon means you’re supporting ethical and responsible fisheries and farmings.

Salmon Benefits: The Nutrition Facts

Salmon benefits are substantial due to their rich, essential nutrients. Adding salmon into your diet, ideally with 2 portions per week, is recommended as it supports meeting your nutrient needs and helps prevent diseases.

For every serving of salmon, there are:

• Omega-3 fatty acids: 

Salmon is an excellent source of omega-3 fatty acids, containing around 4g per 100g serving. Omega-3 fatty acids are essential nutrients that support your bodily function, and salmon offers an ample amount of them for optimal health.

• Protein:

For every 100g of salmon, there is approximately 20g of protein content. This high protein level makes salmon a healthy meal that benefits your body by building muscle and bone mass.

• Vitamin B12:

Salmon is rich in Vitamin B12, counting around 120% of the DV (daily value) in a 100g serving. By nature, Vitamin B12 is beneficial for your health, as it keeps your blood and nerve cells functioning properly.

• Vitamin B6:

Salmon contains Vitamin B6, comprising 38% of the daily value in farmed salmon and 56% in wild salmon for every 100g serving. Vitamin B6 itself is a group of vitamins that helps to promote brain health and improve overall mood.

• Selenium:

Selenium, which acts to support immunity, fight toxins, and promote cell protection, is also found in salmon. There is approximately 80% of the DV selenium content in 100g of salmon serving.

• Niacin:

Niacin or Vitamin B3 is a beneficial compound that helps the body to reduce inflammation and improve blood circulation. This compound is found in salmon, comprising around 50% of the DV in every 100g serving.

• Pantothenic acid:

Pantothenic acid or Vitamin B5 has been proven to increase your metabolism or the process of turning your food into energy. And salmon contains roughly 30% of the DV of pantothenic acid.

• Thiamine:

Salmon contains thiamine or Vitamin B1, which is beneficial for supporting metabolism and keeping the nervous system healthy. By having sufficient thiamine, your body can effectively burn fats and fight off stress hormones.

• Phosphorus:

Salmon has phosphorus inside, which helps to repair tissues and cells. Aside from that, phosphorus is also beneficial for balancing other vitamins and minerals within your body.

Salmon calories

Besides providing essential nutrients your body needs, another salmon benefit also lies in its calories. Salmon fish, with its rich protein and other nutrients, has a low-calorie content.

For every 100g of farmed salmon, there are approximately 206 calories. Wild salmon, on the other hand, has even lower calories, or around 182 per 100g serving. This is because wild salmon have leaner fat from living in the wild.

Salmon Benefits: Looking From Health Aspects

There are several salmon benefits when it comes to improving your health. When you consume salmon as per suggested portions, which is at least 2 servings per week, the essential nutrients that it provides can help to:

Promote Heart Health

One of the prominent salmon benefits is promoting heart health. Thanks to its rich omega-3 fatty acids and B vitamins content, salmon naturally helps prevent heart diseases from developing.

Omega-3 fatty acids are proven to promote heart health. They can slow down plaque buildup, consisting of fat, cholesterol, and calcium. When these compounds become too abundant, they risk blocking your artery which might develop into coronary disease.

On the other hand, B vitamins, especially Vitamin B6 and B12 are also essential for reducing the risk of blood clotting. Vitamin B3 is important for lowering cholesterol levels and improving blood circulation.

Strengthen Hair and Skin

The omega-3 fatty acids found in salmon offer numerous benefits for skin and hair health. They play a key role in maintaining cell membrane health, including those in the scalp and skin.

Aside from omega-3 fatty acids, salmon also contains selenium and B vitamins. These nutrients work together to promote hair and skin health by:

• Selenium: Selenium helps to kill the fungus that is causing dandruff. It also protects your skin by promoting a stronger barrier against free radical damage, which can cause premature ageing.
• B Vitamins: B vitamins help to balance natural oils. This, in turn, can prevent hair from developing dandruff or skin from developing acne.

Support Bone Health

Adding salmon to your diet is a great way to support your bone health. There are high levels of omega-3 fatty acids, protein, and phosphorus in each serving of it. Here’s how the three compounds keep your bone healthy:

• Omega-3 fatty acids: Omega-3 fatty acids play a significant role in reducing inflammation, a factor linked to bone breakdown. 
• Protein: Protein acts as the building block of bones. With a generous amount of protein in every bite, salmon helps your body create and repair bone tissue.
• Phosphorus: Phosphorus works hand-in-hand with calcium, the most important compound for bone health.

Promote Brain Health

Eating salmon, especially salmon roe, benefits your brain health, thanks to its rich omega-3 fatty acids, B vitamins, and other essential nutrients. 

Omega-3 fatty acids are known for their wonder in enhancing brain function. They help to improve memory and learning, which is especially important to support neurodevelopment or prevent Alzheimer’s.

The B vitamins, particularly Vitamin B12 and B6, are essential for cognitive processes. They work together to improve your daily focus as well as mood regulation.

While the other essential nutrients such as selenium, thiamine, and pantothenic acid are as beneficial for overall brain health and function.

Balance Blood Pressure

Omega-3 fatty acids work wonderfully in contributing to salmon benefits to the body. Here’s what makes omega-3 fats so effective in balancing blood pressure:

• Anti-inflammatory properties: Chronic inflammation is linked to high blood pressure. By reducing inflammation, omega-3 fats can contribute to lower blood pressure readings.
• Improving blood vessel function: Omega-3 fats help to improve blood vessel function, promoting more regulated blood pressure.
• Reducing blood clot formation: Omega-3 fats have a mild blood-thinning effect, which helps to reduce blood clot formation that contributes to high blood pressure.

Aid Wound Healing

The rich essential nutrients inside salmon fish skin benefit the wound healing process. These nutrients include omega-3 fatty acids and protein. How do they work together to boost your body’s healing response?

• Omega-3 fatty acids: Omega-3 fatty acids contain beneficial properties that optimally stimulate cell and tissue regeneration. This is especially important as both cells and tissues are damaged in wounds.
• Protein: Protein is an essential compound that helps in repairing damaged tissues. When you get wounds, your body needs sufficient protein to rebuild the broken tissues and restore them to their normal function.

Support Pregnancy

There are several eating salmon benefits during pregnancy. The DHA found in omega 3 fatty acids is proven to support the baby’s brain and retina development. It begins from the third semester of pregnancy up to 18 months of the child’s life.

Aside from that, salmon also contains anti-inflammatory properties. These help in reducing the risk of pregnancy complications such as preeclampsia. 

Regulate Cell Function

Packed with essential nutrients, salmon offers an optimal way to keep your cells functioning at their best. The key essentials that support optimal cell function include:

• Omega-3 fatty acids: Omega-3 fatty acids play a key role in regulating cell function. They promote healthy cell membranes, which are essential for better nutrient intake.
• B vitamins: B vitamins are crucial for keeping cell function in check. They work together to boost energy production, promote cell repair, and improve cell metabolism.
• Selenium: Selenium is an antioxidant that helps the cell fight against free radicals. With continued protection from selenium, the integrity and function of your cells are safeguarded.

Help with Weight Loss

Adding salmon to your diet benefits for your weight loss journey. Salmon benefits for weight loss caused by It’s rich in protein, averaging at 4g per 100g serving. This makes salmon a highly fulfilling meal, helping you feel satisfied and less likely to overeat.

Aside from preventing you from overeating, protein also helps in building muscles. With higher muscle mass your body burns more calories throughout the day, even when you’re resting.

Reduce Skin Inflammation

If you’re struggling with skin inflammation, consuming salmon benefits your skin perfectly. This particular saltwater fish works wonders by:

• Reducing inflammatory substances: Omega-3 fatty acids in salmon can help reduce the production of inflammatory substances in the body, which can contribute to eczema and psoriasis flare-ups.
• Balancing oil production: Omega-3 fatty acids are great nutrients that can help your skin stay hydrated. This, in turn, gives you a clearer skin.
• Fighting off free radicals: Salmon contains selenium, which essentially fights off free radicals. As a result, the risk of inflammation caused by the toxins can be reduced.

Support Joint Health

Last but not least, salmon benefits include supporting joint health. Thanks to its rich omega-3 fatty acids, protein, and phosphorus, eating salmon provides nutritional support to your joints, which may deteriorate with age.

How do these essential nutrients support joint health?

• Omega-3 fatty acids: Omega-3 fatty acids are proven to reduce inflammation, which can contribute to joint pain and stiffness. When you have enough omega-3s from salmon, your joints may benefit from improved mobility and flexibility.
• Protein: Protein is essential to support the muscles around your joints, contributing to your joint health as well. 
• Phosphorus: Phosphorus, one of the essential nutrients that salmon provides, works alongside calcium to strengthen bones and cartilage. With stronger bones and cartilage, you may experience less pain and stiffness during movement.

Salmon Benefits: Enjoying The Delicacy in 7 Different Ways

Knowing the various salmon benefits that are great for your health, you may now wonder what are the best ways to enjoy the delicacy. Here we have provided 7 preparation techniques for you to delight your salmon at home.

Grilled Salmon

Grilled salmon isn’t just good for you, it’s fantastic. The smoky flavour of the grill, combined with caramelised crust, delivers a satisfying crunch that pampers your taste buds.

Preparing a grilled salmon is also simple. Here’s what you need to have:

Main ingredients:

• Salmon fillet
• Extra virgin olive oils
• Salt
• Ground black pepper

 Optional ingredients:

• Lemon wedges
• Fresh herbs – parsley and thymes

All ingredients are ready and you’re set to grill your salmon. Here’s how to do it:

• Prepare your salmon fillet: Pat it dry with paper towels. Then drizzle with extra virgin olive oils and season generously with salt, ground peppers, and extra herbs of your choice.
• Heat up your grill: Preheat your grill to medium-high heat or around 200^oC. Leave it for about 10 minutes before use.
• Grill time: Once the grill is hot, carefully place your salmon fillet on the grates. Let it sit for 3-4 minutes on each side or until the flesh is opaque and flakes easily.

Steamed Salmon

Indulging in salmon benefits, all while keeping this simple is a breeze with steamed salmon. Aside from its simplicity, steamed salmon also boasts less fat, making it a perfect choice for health-conscious cooks or if you’re on a weight loss journey.

Here’s what to prepare for a steamed salmon:

Main ingredients:

• Salmon fillet
• Salt
• Ground black pepper

Optional ingredients:

• Garlic
• Shallots
• Lemon slices
• Fresh herbs – parsleys and thymes

As you have prepared the ingredients, it’s now time to cook your steamed salmon. Here’s how to do it:

• Prepare the salmon fillet: Pat dry the surface with paper towels. Then season generously with salt, ground peppers, and extra ingredients of your choice.
• Prepare the steamer: Fill about an inch of water at the bottom of your steamer. You may toss a few lemon slices or some fresh herbs for an extra flavour, then let the water simmer on a medium heat.
• Steam the salmon fillet: Steam the salmon fillet for around 10 minutes or until it turns opaque in colour.

Pan-fried Salmon

Pan-fried is another easy method to prepare salmon. This method results in delightful salmon with a crispy golden crust, a delicacy to savour without compromising its health benefits. 

Here’s how to prepare your perfect pan-fried salmon:

Main ingredients:

• Salmon fillet 
• Extra virgin olive oils
• Salt
• Ground black pepper

Optional ingredients:

• Breadcrumbs for extra crust
• Fresh herbs
• Lemon slices
• Minced garlic

How to cook pan-fried salmon:

• Prepare the salmon: Pat dry the salmon fillet with paper towels. Then season it with salt and ground black pepper. You may also add minced garlic and fresh herbs for extra flavour.
• Preheat the pan: Heat your skillet over medium heat. Following that, drizzle it with extra virgin olive oil and let it shimmer.
• Sear the salmon: Carefully place your salmon fillet on the pan. Let it sear for around 3-4 minutes on each side. In this step, you may add breadcrumbs for extra crust on the salmon’s surface.

Baked Salmon

Baked salmon is another healthier way of preparing salmon. Using this method, you can reap all the salmon benefits without extra ingredients that may add a few calories.

How to prepare baked salmon?

First, you have to prepare all the necessary ingredients, including:

Main ingredients:

• Salmon fillet
• Salt
• Ground black pepper

Optional ingredients:

• Extra virgin olive oil
• Minced garlic
• Fresh herbs
• Lemon slices

As you have prepared the ingredients, it’s time to cook your baked salmon. The steps are:

• Prepare the salmon: Pat dry the salmon fillet with paper towels. This helps to remove extra moisture, ensuring your baked salmon is crispy. Then, season it with generous salt and ground pepper. You may also add fresh herbs and minced garlic.
• Preheat the oven: Let your oven heat to 200^oC temperature before using.
• Bake the salmon: Place your salmon fillet on the oven tray that’s been lined with a baking sheet. In this step, you may add a few drops of extra virgin olive oil for extra flavour. Then, let the salmon bake for around 12-15 minutes.

Smoked Salmon

The distinct smoky flavour, even stronger than with grilled salmon, is what you get from preparing it with a smoking method. Smoked salmon also boasts a buttery and slightly sweet taste, creating a complex taste experience to delight the health benefits.

Now that if you wish to prepare a smoked salmon, here’s what to prepare:

• Salmon fillet
• Salt
• Ground black pepper
• Marinade – pineapple or mango juice
• Wood chips

How to cook smoked salmon?

• Marinade your salmon fillet with pineapple or mango juice (you may also use other marinades of your preference). Soak the salmon fillet for 4 hours and place it inside a fridge.
• Preheat your grill, aiming for a temperature of around 100^oC. Ensure to set your grill for indirect heat, or the opposite side of where the salmon will be placed.
• Prepare your smoker box. Place it on the heat source of the grill and light the wood chips.
• Place the salmon on the cooler side of the grill. Smoke it for 2-3 hours. Ensure the internal part of the salmon reaches around 60^oC for the best flavour.

Pan-seared Salmon

With minimal extra virgin olive oil used, pan-searing achieves a healthier preparation than pan-fried salmon. Yet the caramelised crust and flavourful goodness remain, almost similar to pan-fried salmon.

Here’s the easy way to prepare your pan-seared salmon:

Main ingredients:

• Salmon fillet 
• Extra virgin olive oils
• Salt
• Ground black pepper

Optional ingredients:

• Fresh herbs
• Lemon slices
• Minced garlic

Pan-seared salmon cooking guide:

• Pat dry the salmon: Use paper towels to remove moisture from the salmon fillet’s surface. This ensures that your pan-seared salmon perfectly sears and has a crusty golden brown exterior.
• Season your salmon fillet: Season it with salt, ground peppers, and other optional ingredients. These include fresh herbs and minced garlic.
• Preheat the skillet: Aim for medium heat and drizzle 1 tbsp of extra virgin olive oil. Wait until it shimmers.
• Place your salmon fillet: Carefully place your salmon fillet on a preheated pan. Leave it for around 3-4 minutes on each side. But this may vary depending on its thickness, just make sure to flip it when one side has turned opaque.

Raw Salmon

Raw salmon, often enjoyed in sushi and sashimi, offers a delightful taste and all the health benefits salmon has to offer. However, since it’s consumed raw, you need to ensure that you use sushi-grade fresh salmon fillet.

Here’s how to prepare raw salmon:

• Defrost the salmon fillet: Most salmon fillets are sold frozen. Hence you need to carefully defrost yours by thawing it inside a fridge for at least 24 hours. Avoid thawing at room temperature as doing so will introduce bacteria to the salmon.
• Pat dry the salmon: After you’ve defrosted your salmon fillet, you need to pat dry the salmon using paper towels. This will help in an easier slicing process.
• Slice your salmon fillet: Use a sharp knife to slice your salmon fillet into smaller pieces. Once done, your raw salmon is ready to serve.

Final Thoughts

Salmon’s benefits are undeniable. Its richness in essential nutrients like omega-3 fatty acids, protein, B vitamins, and more, plays a vital role in keeping your health in check. 

Recognising salmon’s benefits in improving one’s health, experts recommend consuming at least two servings of salmon per week. This is particularly important because our bodies cannot produce many of these essential nutrients on their own.

Now if you’re looking to delight in salmon at home while making a positive impact on the environment, make sure to shop at a sustainable seafood grocer. Here at our grocery store, we proudly offer a wide selection of fresh salmon caught using sustainable practices.

Care for your health and environment. Shop salmon from us today!

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