Is salmon good for you?
Many people ask themself this question when they’re looking to eat healthier.
Luckily for them (and you), the answer depends more on personal preference than it does on facts — salmon is good for you whether or not you choose to eat it.
The benefits of eating salmon are well-documented in medical studies which have found that it can benefit heart health, your bones, fertility, blood pressure and much more.
And don’t worry, if you’re on the fence about eating raw salmon or canned salmon, there are other healthy and tasty alternatives like salmon skin chips for you to explore (more on that later).
So if you’re ready to add some salmon to your diet, or maybe want to ease into it with a bag of salmon skin chips, read on.
This article will outline the top 14 health benefits of eating salmon so you can see for yourself why it’s an excellent choice when choosing a healthy food.
Let’s get started.
Health benefits of salmon
It’s no secret that salmon is healthy for you. You probably already knew that and just wanted a few more specifics, which is why you’ve landed on this article.
But some people may have reservations when it comes to eating salmon.
They might be afraid of the mercury levels in salmon, or concerned about contamination.
If you fall into this camp, don’t worry — the mercury levels in salmon are low enough that they won’t affect an otherwise healthy individual.
Even pregnant or nursing women can consume reasonable amounts of salmon without worrying about mercury poisoning.
As for contamination, unless you’re eating raw salmon (see: sashimi), your chances of getting sick are low.
So rest assured. Any hesitations should be gone after you read this article.
Now let’s get into the 14 health benefits of eating salmon:
1. Promotes brain health & function
Salmon is a good source of two very important fatty acids which can help promote brain health and function: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
These omega-3s have been found to be not only good for the brain, but also improve memory in older adults.
2. Can help with weight loss
Eating salmon on a regular basis is a great addition to a healthy diet because it will allow you to lose weight while eating your favorite foods.
This is especially true when trying to lose belly fat because salmon has been shown in research studies to reduce levels of visceral adipose tissue (VAT). VAT is what you can measure with a tape measure around your waistline, and is considered the most dangerous kind of body fat.
3. Promotes healthy bones
Salmon helps promote healthy bones because it’s a good source of vitamin D, which allows your body to absorb calcium and phosphorus to help increase bone health.
Salmon is also a good source of vitamin K, which studies have linked to increased bone mass in women in their 30s and 40s.
4. Combats joint inflammation
The anti-inflammatory properties of omega-3 acids in salmon have been found to help reduce symptoms associated with arthritis, including pain and stiffness in the joints.
These anti-inflammatory omega-3s can also be helpful for those who suffer knee injuries or who wish to prevent themselves from developing osteoarthritis as they age.
5. Can reduce risk of heart disease & stroke
Salmon can help reduce the risk of heart disease and stroke because it’s rich in omega-3 fatty acids.
These are the healthy fats which have been found to protect against cardiovascular disease by reducing inflammation, plaque build up and other factors associated with heart disease while also improving blood vessel function.
6. May help reduce risk of cancer
Research shows that there is good evidence to support the idea that eating salmon can help prevent certain types of cancer, including prostate cancer in men and breast cancer in women.
The American Cancer Society recommends increasing the consumption of fatty fish like salmon because it contains omega-3s which reduce inflammation throughout the body.
7. Can help reduce the risk of Alzheimer’s and other cognitive diseases
The omega-3s in salmon are also linked to preventing cognitive diseases like Alzheimer’s, dementia and memory loss.
Research has shown that eating healthy fish on a regular basis can reduce the risk of neurological disorders, including those which affect mental clarity.
8. Assists in lowering cholesterol levels
There is a lot of evidence showing that eating fatty fish like salmon helps lower high cholesterol levels.
This is because salmon contains a type of omega-3 fatty acid called EPA which has been shown in studies to reduce both triglycerides and LDL (bad) cholesterol.
It’s important to have low cholesterol levels because high cholesterol can contribute to the development of heart disease.
9. Helps maintain proper thyroid function
When it comes to maintaining proper thyroid function, you need iodine. Iodine is essential for the enzymes that help regulate metabolism in your body.
And one of the best ways to get iodine is by eating seafood like salmon, which contains high amounts of it.
If you don’t give your body the iodine it needs, you can develop hypothyroidism, which is when your thyroid gland does not produce enough thyroid hormone. Which means you’ll develop symptoms of an under active thyroid, such as weight gain or fatigue.
10. Promotes glowing skin
Who doesn’t want glowing skin?
Salmon is a healthy source of protein and omega-3 fatty acids which help keep your skin looking hydrated and supple by promoting collagen production.
Collagen is the protein that keeps your skin firm and elastic, which gives it a more youthful appearance.
And salmon is a good source of selenium, a mineral that reduces free radicals in your system to keep your skin looking healthy and glowing.
11. Boosts eye health
Salmon has long been known as an important food for maintaining vision health because it’s rich in omega-3 fatty acids, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Studies have found that these fatty acids are important for maintaining the health of your retina and may even reduce the risk of macular degeneration, which is one of the most common causes for blindness.
12. Is low in calories, rich in protein
Salmon makes a great choice when you’re trying to lose weight because it will help you feel full without adding too many calories to your daily diet.
It’s packed with protein to help build lean muscle, which can boost your metabolism and contribute to weight loss. Plus it has very few carbs compared to other proteins like chicken or beef.
13. Tastes good
When we’re considering what to eat, we often feel like we have to sacrifice taste if we want to eat healthy.
But with salmon, that’s not the case.
While everyone’s taste buds are different, salmon is considered one of the best tasting fish around.
There are a lot of ways to enjoy salmon, so it’s easy to add into your weekly meal prep and not get tired of eating it — especially when you consider all its health benefits.
14. Easy to make (or snack on)
Since salmon is one of the most widely available fish, it’s also very easy to add into your meals.
It can be cooked in a variety of ways, including baking, grilling or pan frying.
Or if you’re on the go, salmon skin chips are a great alternative and provide the same amazing health benefits.
Regardless of how you choose to eat your salmon, it’s easy to incorporate into your weekly meal prep and stick to a healthy diet.
Is salmon healthy to eat every day?
Now that we’ve covered the health benefits of eating salmon, you might be ready to incorporate it into your diet.
But how much salmon is too much?
Experts recommend eating fish high in omega-3 fatty acids at least two times a week to get the benefits they offer.
But the most important thing to remember is that it’s easy to enjoy salmon in all different ways, which makes it one of the most versatile, low-calorie options out there.
So whether you’re eating salmon skin chips as a healthier alternative to potato chips or adding it into your weekly meal prep, you can feel confident knowing all the amazing health benefits end.
Here are a few different options when it comes to eating salmon:
Raw salmon is fish that has not been processed in any way. Some examples of raw salmon are sushi, sashimi and ceviche.
It’s important to be careful with raw salmon because it can sometimes contain harmful bacteria.
To avoid harmful bacteria when eating raw fish, make sure to use fresh and high-quality ingredients from a reliable source, like a grocery store or restaurant with a good reputation.
Smoked salmon is fresh raw salmon that has been cold-smoked over smoldering timbers or sawdust, which gives it a distinctive smokey flavor. It differs from other forms because it often uses brining to help preserve the moisture content while infusing the fish with smoke flavors at the same time.
You can either buy the fish whole to carve for sandwiches or cut into pieces for salads, omelets or sushi rolls. It also goes well with crackers or to create an appetizer for dinner.
Salmon skin chips
Salmon skin chips are crispy, thin pieces of salmon that have been cooked until very dry and crispy.
It’s common to eat them as a snack or appetizer, but they can also be used as an alternative to potato chips for dipping into creamy sauces like tartar sauce or hollandaise.
At Williwaw, our salmon skin chips are carefully and meticulously crafted by hand and come from the crystal clear glacial waters of Patagonia.
And best of all, our salmon skin chips come in a variety of different flavors. Check them out here.
Canned salmon is a convenient option that has been cooked, deboned and canned.
It’s a great option to have in your pantry because it can be added into salads, omelets or pasta for quick meals.
Is salmon good for you?
In short, the answer is a resounding yes.
Salmon is super beneficial for your health because of the omega-3 fatty acids, vitamins, and minerals it contains.
It’s also one of the most versatile and widely available fish options — it can be eaten raw in sushi or sashimi dishes, pan seared for a healthier alternative to bacon, and featured in tons of different recipes — so there are plenty of tasty ways to incorporate it into your diet.
It’s also available in delicious, healthy forms like salmon skin chips or canned salmon to help you get your feet wet when trying out this super beneficial fish.
So now that you know about all the different ways you can enjoy salmon, it’s time to go try one (or more) for yourself!
Frequently Asked Questions
While you can eat salmon every day, it’s important to eat in moderation (especially if you’re eating raw).
It’s best to limit yourself to a few servings per week. This way, you’ll get all the benefits of omega-3’s and still avoid any harmful mercury poisoning.
Salmon is a great food to include in your diet whether you’re looking to lose weight or maintain it.
It’s loaded with heart-healthy essential fatty acids and can help boost metabolism over time, which means you’ll burn more calories without having to work harder or longer each day.
It can be used as a substitute for other animal proteins like beef and chicken, so you’ll save calories while still meeting your protein needs.
Salmon skin (and the chips made from it) are loaded with health benefits that make them a superfood to include in your diet.
It’s one of the best sources of omega-3 fatty acids, which can lower triglycerides and decrease cholesterol while raising HDL (or “good” cholesterol).
This is a tricky question because the fact of the matter is that many people are more comfortable eating cooked fish because it can be easier to digest. The texture might be slightly less “fishy” too, depending on how it’s prepared.
At the same time, raw salmon has an almost buttery texture and delicate flavor that’s difficult to beat.
If you want to try cooking it, we recommend pan searing or broiling for a few minutes on each side. You can also eat it raw in sushi rolls or sashimi dishes if you’re looking for a more traditional style of preparation.
Salmon is loaded with omega-3 fatty acids which are easily absorbed by the skin to help lock in moisture and reduce inflammation.
It can also help replenish your body’s stores of essential fatty acids after a long day at the office, making it great for your health whether you’re looking to maintain or slim down.
This is an excellent question, because many people fail to realize that our skin and hair are directly related.
The benefit of omega-3 fatty acids can be found in both salmon skin chips and canned salmon, which means it’s a nutritious alternative to help you get your hair growing thicker, shinier and healthier.
Salmon is loaded with omega-3 fatty acids which can provide a number of benefits for your mental health and cognitive function.
This is especially important as we age since omega-3’s help support cellular membranes, fight inflammation and improve memory to give you a better shot at staying sharp as time goes by.
Salmon is healthier to eat than chicken because it’s lower in calories and packed with more nutrients (including omega-3 fatty acids, selenium and vitamin D).
While chicken might be higher in protein, it doesn’t contain the same heart-healthy benefits that salmon does.
Canned salmon is a great way to boost your intake of essential fatty acids and protein while saving time on meal prep.
It’s loaded with the same omega-3 fatty acids that salmon is, so consuming it frequently will leave your heart and skin healthier than if you only ate fresh or frozen options.
Salmon is great for dogs of all sizes because of the protein and fatty acids that are packed into each can.
Since these nutrients are easily absorbed by your dog’s digestive system, it makes it easier for them to get the energy they need to stay healthy and active inside.
This is a great idea if you’re short on time in the morning or simply want to switch it up a little bit to give yourself a mental boost before heading off to work.
It’s also a great way to add omega-3 fatty acids and selenium to your diet, so you’ll get the nutrition you need without spending too much time in the kitchen.