According to Franziska Spritzler, a registered dietitian and Certified Diabetes Educator, salmon is one of the best sources of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
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A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.2 grams.
Unlike most other fats, omega-3 fats areconsidered 'essential,' meaning you must get them from your diet since your body cannot create them. Generally, most health organizations recommend that healthy adults get a minimum of 250–1,000 mg of combined EPA and DHA per day.
EPA and DHA have been credited with several impressive health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer, and improving the function of the cells that line your arteries.
One review of 22 studies found that using an EPA and DHA supplement consistently could significantly improve arterial function, especially in people who smoke, are overweight, or have high cholesterol levels or metabolic syndrome.
Great source of protein & vitamins
Salmon is rich in high-quality protein. Like omega-3 fats, protein is another essential nutrient that you must get from your diet.
Protein plays a number of important roles in the body, including helping your body heal after injury, protecting bone health, and maintaining muscle mass during weight loss and as you get older. Recent research has found that for optimal health, each meal should provide at least 20–30 grams of high quality protein.
For reference, a 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein.
Salmon is an excellent source of B vitamins. These vitamins are involved in several important processes in your body, including turning the food you eat into energy, creating and repairing DNA, and reducing chronic inflammation, which can lead to disease.
Studies have shown that all of the B vitamins work together to maintain optimal functioning of your brain and nervous system.
Good source of potassium
Salmon is quite high in potassium. This is especially true of wild salmon, which provides 13% of the recommended daily value per 3.5 ounces (100 grams), versus 8% for farmed salmon.
In fact, wild salmon contains more potassium than an equivalent amount of a medium-size banana, which provides just 9% of the recommended daily value. Potassium helps manage your blood pressure. It also reduces your risk for stroke.
