SummaryĪ 3.5-ounce (100-gram) serving of salmon provides 75–85% of the DV of selenium, a mineral that may support bone health, improve thyroid function, and protect against certain types of cancer. One older study found that blood levels of selenium increased significantly more in people who consumed two servings of salmon per week than in those who consumed fish oil capsules containing less selenium ( 30).
Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease, and may potentially reduce the risk of certain types of cancer ( 26, 27, 28).Ī 3.5-ounce (100-gram) serving of salmon provides 75–85% of the DV for selenium ( 1, 2).Ĭonsuming salmon and other types of seafood has been shown to improve blood levels of selenium in people whose diets are low in this mineral ( 29, 30). Nevertheless, getting enough selenium in your diet is important. It’s considered a trace mineral, meaning your body needs only a small amount. Selenium is a mineral found in soil and certain foods, including salmon ( 3). SummaryĪ 3.5-ounce (100-gram) serving of salmon provides up to 13% of the DV for potassium, which helps manage blood pressure and prevent excess fluid retention. Potassium also works with sodium to help regulate fluid balance and lower blood pressure by preventing excess water retention ( 25). One review found that supplementing with potassium significantly reduced blood pressure levels in people with high blood pressure, especially for those consuming large amounts of sodium ( 24). Potassium helps manage your blood pressure and may also reduce the risk of stroke ( 22, 23). In fact, wild salmon contains more potassium than an equivalent amount of banana, which provides just 9% of the DV ( 21). This is especially true of wild salmon, which provides 13% of the DV per 3.5 ounces (100 grams), versus 8% for farmed salmon ( 1, 2). Salmon is an excellent source of several B vitamins, which your body needs for producing energy, controlling inflammation, and protecting heart and brain health. 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 ( 19, 20).Īdditionally, studies have found that all the B vitamins work together to maintain optimal functioning of your brain and nervous system ( 19). Salmon is an excellent source of B vitamins.īelow is the B vitamin content in 3.5 ounces (100 grams) of wild salmon ( 2): Salmon provides 22–25 grams of protein per 3.5-ounce (100-gram) serving. Your body needs protein to heal after injury, protect bone health, and prevent muscle loss, among other things.
Recent research has found that for optimal health, each meal should provide at least 20–30 grams of high quality protein ( 18).įor reference, a 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein ( 1, 2). Protein plays a number of important roles in your body, including helping you heal after injury, protecting bone health, and maintaining muscle mass during weight loss and as you get older ( 14, 15, 16, 17). Like omega-3 fats, protein is an essential nutrient that you must get from your diet.
Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure, and decrease risk factors for disease. What’s more, studies have shown that getting these omega-3 fats from fish increases levels in your body even more effectively than supplementing with fish oil capsules ( 12, 13).Īs for how much fish to eat, consuming at least two servings of salmon per week can help you meet your omega-3 fatty acid needs. 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 ( 11). 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 ( 7, 8, 9, 10).
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