Salmon is one of the healthiest fishes of the planet. It is very tasty as well as versatile and has been used for various culinary purposes. It is extremely nutritious too and offers numerous health benefits.

Nutritional profile

• It is significantly rich in protein and composed of various important amino acids. It is especially rich in tryptophan and glutamine
• It contains healthy fat as well. It is rich in unsaturated fatty acid (both MUFA and PUFA). It is especially rich in omega 3 fatty acid, EPA and DHA. It contains very less amount of saturated fat as well
• It is loaded with numerous micronutrients like Vitamin A, Vitamin D, Vitamin B1, B2, B3, B5, B6, B9, B12, phosphorus, magnesium, zinc, selenium and iron
• Astaxanthin is an important component present in salmon that exerts strong antioxidant activity

Biological activity

Antioxidant activity

• It is loaded with antioxidants thus its consumption is thought to be very much helpful for protecting the body from oxidative damages
• Its astaxanthin component and micronutrient components are considered as the main components responsible for exerting antioxidant activity
• It helps in reducing the level of free radicals and reactive oxygen species in body, which ultimately helps to reduce oxidative stress

Anti-inflammatory activity

• Salmon is considered as a potent weapon against inflammation
• It contains various imperative components that exert anti-inflammatory activities and help to prevent inflammation by decreasing the concentration of inflammatory markers in body like TNF-a, CRP and IL-6. As a result it helps in delaying the onset of inflammatory events within body hence helps to reduce the risk of developing chronic inflammatory diseases

Anti-carcinogenic activity

• It plays vital role in decreasing the prevalence of carcinoma as it exerts strong anti-carcinogenic activity
• Its oxidative stress reducing capacity is believed to be one of the most important property that helps to lower the risk of developing cancers
• Its omega 3 fatty acid content is also responsible for lowering the susceptibility of cancers
• It plays significant role in hindering the growth of malignant cells by inducing apoptosis
• It helps to prevent metastasis as well
• It is also associated with hindering tumor cell growth by regulating cellular proliferation
• It is extremely effective for reducing the prevalence of skin cancer, especially UVB-induced skin cancer, prostate cancer, liver cancer, colorectal cancer and brain tumor

Health benefits

Role on cardiac health

• It contains various important cardio friendly nutrients that help in promoting cardiac health as well as functionality

• Omega 3 fatty acid is one of the most important cardio friendly nutrients of salmon that plays imperative role in improving cardiac health. It helps in decreasing the level of triglyceride, LDL and VLDL in body, which ultimately reduces the risk of developing atherosclerosis by inhibiting fat deposition within blood vessels
• It helps to reduce the prevalence of coronary artery disease
• Its potassium content is responsible for preventing hypertension
• Magnesium present in salmon helps in preventing arrhythmias as well
• Its selenium component is also accountable for keeping the heart healthy
• It has seen that consumption of salmon is extremely useful for reducing the risk of heart attacks, strokes, angina pectoris and myocardial infraction

Role on nervous system

• It is extremely helpful for promoting the health and functionality of nervous system
• Its protein, EPA, DHA and B vitamin components especially Vitamin B6 play significant role in the growth and development of brain
• Its anti-inflammatory activity is also responsible for delaying the onset of neuro-inflammatory events that helps in reducing the prevalence of neurological disorders
• It also helps to protect every nerve cell from oxidative damages
• It helps to improve memory as well
• It is also very effective for improving the symptoms of dementia
• It has seen that children who consume salmon have relatively better cognitive ability and learning skills than other children

• It is also associated with decreasing the prevalence of ADHD (attention deficit hyperactivity disorder) among children

Role on metabolism

• Being a rich source of B vitamins it plays imperative role in boosting up the overall metabolism of the body as B vitamins help in synthesizing coenzymes that participate in various metabolic reactions
• It helps every organ of the body to function properly by maintaining normal metabolism thus plays significant role in promoting wellbeing
• As it helps to improve metabolism thus its consumption is thought to be very useful for reducing the prevalence of metabolic disorders

Role on weight management

• It is widely used as an important remedial action for preventing obesity
• Protein present in salmon plays imperative role in weight management as it is associated with delaying stomach emptying thus it provides a feeling of satiety, which ultimately decreases over consumption and facilitates weight reduction
• It also helps to increase catabolic rate of the body, which significantly enhances the rate of calorie expenditure as a result makes the weight reduction relatively easier

Role on joint health

• Its consumption is very much useful for improving joint health as its anti-inflammatory activity is responsible for preventing joint swelling

• Its omega 3 fatty acid content is responsible for decreasing several inflammatory joint conditions as well
• It plays significant role in improving the symptoms of arthritis especially osteoarthritis
• Salmon is also composed of bioactive peptides, which are considered as a group of small peptides. One of the most important bioactive peptides found in salmon is calcitonin that helps in regulating, stabilizing and increasing collagen synthesis in arthritic cartilage thus protects cartilage from further damages
• Essential fatty acids and minerals present in salmon play imperative role in providing lubrication to the joint, which is also related with improving joint health

Role on skin

• Individual who want a healthy and glowing skin should include salmon in their diet as it is packed with various nutrients that provide proper nourishment to the skin
• Its fatty acid components play important role in moisturizing the skin as it helps the skin to hold water, which ultimately helps to make the skin youthful, smooth as well as supple
• Its antioxidant activity is accountable for protecting the skin from free radical induced oxidative damages as a result lowers the prevalence of dermal disorders and prevents ageing too

Therapeutic uses

It has been traditionally used for various therapeutic purposes, like –

• It is widely used as an important immune booster. It contains various important nutrients that help in the growth and development of immune cells. It also helps in promoting their activity as a result helps in decreasing the susceptibility of becoming ill

• Its consumption is thought to be very effective for preventing thyroid disorders as its selenium content plays vital role in maintaining proper thyroid functions
• Tryptophan component of salmon plays imperative role in stimulating the production of serotonin and melatonin, which helps to provide a calmness to the body hence improves sleeping quality. It helps to improve mood too and significantly decreases stress as well as anxiety
• Vitamin A present in salmon helps to promote vision as well
• Zinc component of salmon is another imperative nutrient that offer numerous health benefits like cell division, growth and wound healing

Risk factors

Though it is extremely nutritious but too much consumption of salmon may boost mercury level, which is not so healthy thus it is better to consume it as per recommendation.

Dewailly, E., Ayotte, P., Lucas, M. and Blanchet, C., 2007. Risk and benefits from consuming salmon and trout: a Canadian perspective. Food and Chemical Toxicology, 45(8), pp.1343-1348.

Rembold, C.M., Hites, R.A., Foran, J.A., Carpenter, D.O., Hamilton, M.C., Knuth, B.A. and Schwager, S.J., 2004. The health benefits of eating salmon. Science, 305(5683), pp.475-476.

Tuomisto, J.T., Asikainen, A., Meriläinen, P. and Haapasaari, P., 2020. Health effects of nutrients and environmental pollutants in Baltic herring and salmon: a quantitative benefit-risk assessment. BMC Public Health, 20(1), pp.1-18.

Tuomisto, J.T., Tuomisto, J., Tainio, M., Niittynen, M., Verkasalo, P., Vartiainen, T., Kiviranta, H. and Pekkanen, J., 2004. Risk-benefit analysis of eating farmed salmon. Science, 305(5683), pp.476-477.

Zhang, J., Wang, C., Li, L., Man, Q., Meng, L., Song, P., Frøyland, L. and Du, Z.Y., 2012. Dietary inclusion of salmon, herring and pompano as oily fish reduces CVD risk markers in dyslipidaemic middle-aged and elderly Chinese women. British journal of nutrition, 108(8), pp.1455-1465.