Salmon is packed with nutrients like antioxidants, vitamins, and minerals that promote overall health. It contains selenium, calcium, folate, B12, magnesium, phosphorus, potassium, and vitamins A, C, and E, which support sleep, immunity, bone strength, and vision. Additionally, salmon is rich in omega-3 fatty acids, which help reduce inflammation, lower the risk of heart disease, and improve brain function.
Beyond its impressive nutrient profile, salmon is also an excellent source of protein, delivering 17.3 grams per 3-ounce serving. This makes it a great option for muscle maintenance, immune function, and healthy skin, hair, and nails. The protein in salmon also promotes satiety, helping with appetite control.
However, salmon does have some drawbacks. It can contain trace amounts of mercury, and processed versions like smoked or canned salmon may have high sodium levels. Additionally, its natural fish oils act as blood thinners, so individuals on blood-thinning medications should consult their doctor.
Eating salmon skin enhances its benefits. The skin holds even more omega-3s and healthy fats like DHA and EPA, which are crucial for heart and brain health. If you prefer not to eat it with the fish, try crispy fried salmon skin as a bacon-like alternative or bake it for a crunchy, nutrient-packed snack.
