Salmon is often listed among the top “healthy foods.” As the second-most consumed seafood in the United States in 2020, its vibrant pink color and rich flavor make it a favorite on dinner tables worldwide. Its popularity is likely due to its nutritional benefits as well as its taste.
Rich in essential omega-3 fatty acids, salmon supports cell structure formation and maintenance, reducing the risk of heart disease, stroke, and various other health issues. No wonder nutritionists globally recommend regular salmon consumption. As Molly Kimball, a registered dietitian at Ochsner Health System, told The New Orleans Advocate, “If someone has salmon, or any type of Omega 3 fish, at least twice a week, that’s fantastic.”
While eating recommended foods is one thing, understanding their impact on our bodies is another. Even with the health benefits, should you eat salmon daily? Let’s explore the details you need to make an informed decision.
What’s the difference between wild and farmed salmon?
Salmon available for consumption is either wild-caught or farmed. While wild salmon was once more prevalent, salmon farming has significantly increased in recent decades, with wild salmon stocks declining (per Healthline).
Farmed salmon generally contains more fat, including omega-3 and omega-6 fats, and more calories. Wild salmon, meanwhile, is higher in minerals like zinc, iron, and potassium. Both sources are recommended by industry professionals. Molly Kimball, a registered dietitian for Ochsner Health System, told The New Orleans Advocate that “wild-caught is the gold standard, but I certainly don’t want to discourage anyone from eating farmed salmon.” Ryan Boudreaux, Southwest seafood coordinator for Whole Food Markets, added, “All salmon, fresh and farmed, is packed with Omega 3s.”
However, it is important to know the source of your salmon, as not all farms are equal. The Marine Stewardship Council suggests looking for an ASC (Aquaculture Stewardship Council) logo, indicating a responsible source that aims to minimize the environmental and social impacts of salmon farming.
You could benefit from better heart health
Eating salmon daily could offer significant benefits for your heart, due to the essential omega-3s found in the fish. The two long-chain omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are abundant in salmon and seafood in general (via WebMD). They can help improve blood pressure, prevent blood clotting, and stabilize abnormal heart rhythms — all of which have a positive impact on cardiovascular and broader health (via Harvard Health Publishing).
For those not consuming fish regularly, many turn to omega-3 or fish oil supplements for similar health benefits. However, studies comparing fish consumption to fish oil supplements are often “not comparable” due to differences in participants and study designs, according to Eric Rimm, a professor in the departments of epidemiology and nutrition at the Harvard School of Public Health. Studies focused on fish consumption tend to show clearer benefits for those without pre-existing heart disease and may be more reliable.
Your mercury levels could rise by eating salmon every day
A potential downside to eating salmon daily, besides the risk of a monotonous diet, is the risk of consuming too much mercury. According to WebMD, mercury risk from fish isn’t a major concern for most people, but certain groups, like pregnant or nursing women, should be extra cautious about their intake.
A study published in The American Journal of Clinical Nutrition found that frequent salmon consumption results in higher blood mercury concentrations. In extreme cases, excessive mercury intake can cause anxiety, depression, numbness, and tremors. Mercury poisoning can also lead to muscle weakness and nerve and vision damage (via Healthline).
Dr. Emily Oken, associate professor of population medicine at Harvard Medical School, explained to Harvard Health Publishing that “It’s very complicated to tease out the harmful effects of mercury because the primary source is from fish, and fish has nutrients that are beneficial to the brain and the heart, the same organs that mercury may harm.” As such, many experts recommend eating fish once or twice per week rather than daily (via The Nutrition Source).
Your skin could look a little brighter
Dr. Rachel Nazarian of Schweiger Dermatology Group in New York notes that eating salmon daily could positively impact your skin. Speaking to HuffPost, Dr. Nazarian said, “I consider salmon to be one of the superfoods for skin health,” due to the presence of omega-3 fats, vitamin D, and astaxanthin, all of which support skin health.
Nazarian added, “When you have a high level of good fat in your body it feeds the skin and allows the skin to make this healthy oil and allows the skin to be healthier. That’s what gives skin the glow.” Astaxanthin, too, “creates more collagen, calms inflammation, [and is] also a fantastic anti-aging agent,” according to Nazarian. The dermatologist admitted that if it weren’t for mercury levels, she would consume salmon daily “because that’s how good it is for your skin.”
You’ll protect your vision
By 2050, approximately 22 million people in the U.S. are expected to suffer from some form of age-related macular degeneration — double the number from 2019, according to Bright Focus. Maintaining eye health is essential, and eating salmon regularly can be a powerful tool in this regard due to its benefits for eye health.
The fish’s relatively high level of omega-3 fatty acids can help preserve healthy eyes and normal vision (via Verywell Fit). Specifically, its DHA content provides valuable protection, according to Dr. Ann Bajart, a corneal specialist and clinical instructor in ophthalmology at Harvard Medical School. She told Harvard Health Publishing, “DHA is the primary structural fatty acid of the gray matter of the brain and the retina. So it makes sense that a DHA supplement, or diet rich in DHA, may help slow the degeneration of the retina, including macular degeneration, the most common form of blindness in older people.”
Your bones could be in even better shape with a daily diet of salmon
The skeleton plays a crucial role as the body’s framework. Unfortunately, many of us don’t think about bone health until a problem, like a fracture, occurs. Eating foods like salmon regularly can help keep bones strong and healthy, according to WebMD. In addition to potential bone health benefits from omega-3s, the fish’s vitamin D content helps your body properly utilize calcium to keep bones in optimal condition.
Indeed, studies have observed the impact of regular fish intake on bone health, such as one published in Nutrients that investigated the link between diet and bone mass. The study found that among premenopausal women who ate fish five to seven times a week, bone mass was higher. The authors concluded that “increased fish consumption is helpful in maintaining an adequate bone mass.”
Your mood could improve
What we eat can significantly impact brain function. In particular, the omega-3 and vitamin levels in salmon may help maintain brain health, according to Amy Wright, integrative nutrition health coach for Itsu. She told Hello magazine, “The omega-3 fatty acids in salmon help boost our ‘good mood’ serotonin levels and protect the nervous system. Its B vitamin content also supports brain function, energy, memory, and combats stress.”
According to Wright, “eating a variety of complex carbohydrates, protein, and healthy fats also helps stabilize blood sugar, making you less prone to energy spikes and slumps during the day and more resilient to everyday stressors.” Persistent low mood or energy levels, however, may indicate issues beyond diet, such as depression, so it’s always important to consult a healthcare professional if you notice these symptoms.
If you or someone you know is struggling with mental health, contact the Crisis Text Line by texting HOME to 741741, call the National Alliance on Mental Illness helpline at 1-800-950-NAMI (6264), or visit the National Institute of Mental Health website.
Eating salmon can lower your cholesterol
Higher-fat foods are often associated with elevated cholesterol levels, but the type of fat is what really matters. Saturated fats can increase blood cholesterol, while unsaturated fats (such as polyunsaturated fats) can lower cholesterol, according to the Mayo Clinic.
For salmon lovers, omega-3 fatty acids present in the fish can help reduce cholesterol levels by lowering triglycerides in the blood (via WebMD). Omega-3s consumed through salmon can also help reduce inflammation and slow plaque growth in arteries, leading to lower blood pressure.
Frying salmon in oil, however, is not ideal for heart health. Dr. Keecha Harris, a registered dietitian and spokesperson for the American Dietetic Association, told WebMD, “The way that you prepare any of these foods makes a big difference in your blood cholesterol level. It’s always best to broil, grill, or steam these foods.”
You won’t lack protein
Just 3 ounces of raw, wild Atlantic salmon contains an average of 17 grams of protein, with farmed salmon generally containing slightly less protein due to higher fat content (via Verywell Fit). Salmon is also an excellent source of essential amino acids needed for muscle health and proper protein synthesis.
While salmon is a good protein source, you don’t need to overdo it. A common misconception is that increased protein intake leads to more muscle, which Bettina Mittendorfer, a professor of medicine and nutritional science at Washington University School of Medicine in St. Louis, seeks to clarify. “You can’t simply increase your muscle mass by eating more protein. That’s become quite clear,” she told the Center for Science in the Public Interest.
That doesn’t mean ignoring protein intake, as Mittendorfer pointed out, saying, “Adequate protein is very important. If you eat too little, you will lose muscle.” But “do you need more? No,” she explained.
Your nails and teeth may get stronger
Our diet affects all aspects of our health, right down to the smallest parts of our bodies. One reason salmon is considered a healthy choice is its broad benefits, including for nails and teeth.
Omega-3s in salmon help keep nails strong and shiny by providing lubrication and moisture while reducing inflammation in the nail bed, according to Healthline. Biotin, B vitamins, and iron in salmon also contribute to nail health.
For teeth, salmon is an excellent choice due to its vitamin D and calcium content. Vitamin D helps our bodies absorb calcium, strengthening teeth and preserving gum health, as Portman Dental Care pointed out. The all-in-one benefit provided means salmon is the complete package.
You could find yourself with more energy
Good nutrition is crucial for maintaining stable and elevated energy levels. Eating salmon daily could help you feel more energized, thanks to its high B12 content. According to Healthline, vitamin B12 plays an important role in energy release and sustenance. Many older adults are B12 deficient, either due to inadequate dietary sources or reduced stomach acid, which is important for B12 absorption.
Vitamin B12 deficiencies can lead to fatigue, according to Healthline, as well as other symptoms including muscle weakness or stiffness, low blood pressure, or mood changes. Ensuring adequate B12 intake through a well-rounded diet, including sources like fish, eggs, dairy products, meat, nutritional yeast, and more, is important.
Salmon may even improve your gut health
An often less-discussed benefit of eating salmon is its positive impact on gut health. The gut microbiome affects everything from the kidneys to the heart, so maintaining a healthy gut is crucial (via WebMD). Consuming salmon regularly can help preserve gut health due to the omega-3 fatty acids in each serving.
Dietitian and NAO Nutrition founder Nikki Ostrower told Eat This, Not That, “Wild salmon has an abundant source of omega-3 fatty acids, which is a powerful anti-inflammatory and is critical for healing an inflamed gut and preventing future episodes.” While Ostrower referred specifically to wild salmon, farmed salmon is also high — and often higher — in omega-3s, so you won’t miss out on this benefit if you opt for the more common farmed variety (via Healthline).
You could live longer
According to a study published in the Annals of Internal Medicine, regularly eating fish like salmon could reduce your risk of early death. The key lies in those valuable omega-3 fatty acids.
The study investigated over 2,600 older adults and examined the correlation between omega-3 blood levels and longevity. It found that those with the highest omega-3 levels lived an average of two years longer than those with lower levels. Dr. Dariush Mozaffarian, an associate professor of epidemiology at the Harvard School of Public Health in Boston and lead author of the study, told WebMD, “Blood levels of omega-3s are related to lower risk of death, especially cardiovascular death.”
The study demonstrated up to a 27% reduction in all-cause mortality risk compared to those with the lowest omega-3 levels in the study, and a 35% reduction in cardiovascular death risk. Notably, this study focused on adults who were not taking fish oil or omega-3 supplements, indicating that the benefit stemmed solely from omega-3 sources in the diet.
You’ll protect your brain health
Salmon’s reputation as “brain food” is well-deserved. Eating salmon regularly can help preserve memory. The omega-3 fatty acids in salmon play a beneficial role in brain health, confirmed Dr. Scott McGinnis, an assistant professor in neurology at Harvard Medical School. He explained to Harvard Health Publishing, “There’s evidence they can have anti-inflammatory and antioxidant effects as well, which means they might promote healthier brain cells and less deterioration of the brain.”
McGinnis advocates consuming fish for omega-3 benefits rather than taking omega-3 supplements, but a study published in PLoS One indicated that supplemental fatty acids may also be helpful, particularly for memory. The study, which primarily investigated the effects of DHA, found particular improvement among older individuals with existing memory concerns, with the authors noting, “DHA, alone or combined with EPA, contributes to improved memory function in older adults with mild memory complaints.”
Eating salmon every day could help you lose weight
Salmon is often referred to as “fatty fish,” which might suggest it’s high in calories or could cause weight gain. However, regularly eating salmon can help manage overall weight effectively and assist in reducing specific areas of fat, such as belly fat.
As a protein-rich food, salmon is ideal for those wanting to feel fuller longer and eat less overall, thanks to protein’s appetite-reducing effects. Research published in The American Journal of Clinical Nutrition shows that people following higher-protein diets tend to eat less and have more success managing weight (via PubMed). Salmon’s omega-3 fats, despite giving it its “fatty” status, can lower total belly fat, according to Healthline. Research published in Nutrition, Metabolism & Cardiovascular Diseases suggests that omega-3 supplements can reduce belly and liver fat, pointing to the possibility that salmon consumption could provide similar effects.
Eating salmon every day could give you a stronger immune system
Maintaining a healthy diet is essential for boosting your immune system. Salmon is one of the best options for keeping immunity strong. Its key components, as Eat This, Not That! notes, include its high vitamin D content. Vitamin D is relatively uncommon in natural food sources, but salmon is rich in it, providing the essential nutrient crucial for robust immune health.
Other vitamins and minerals in salmon, such as magnesium and vitamin B6, are also vital for strong immunity. Salmon is an exceptional source of vitamin B6, offering one of the highest natural levels, says Healthline. Additionally, DHA in salmon (an omega-3 fatty acid) aids proper cell construction, supporting immune function. See? We told you it’s good for you.
Eating salmon could help reduce inflammation
As inflammation contributes to many chronic conditions, managing it throughout the body is crucial. Fortunately, if you’re looking to do this through diet (and you should be), eating salmon daily could be a wise choice, thanks to one key component.
Fatty fish like salmon benefits inflammation due to omega-3 fatty acids’ presence, which “helps to tamp down inflammation in the body on a cellular level,” according to Academy of Nutrition and Dietetics Spokesperson and nutritionist Kim Larson (via the Arthritis Foundation). Salmon also contains astaxanthin, an antioxidant that gives it its vibrant pink color (per Healthline). Research published in Molecules highlights astaxanthin’s notable anti-inflammatory effect and positive impact on the immune system. As the study’s authors note, astaxanthin could be harnessed as a “multi-target pharmacological agent against various diseases.”
If you eat salmon every day, you’ll be supporting your thyroid health
The thyroid may be small, but it plays a significant role in the body. This two-inch gland in your neck below the larynx is a hormone factory, producing hormones that regulate various bodily processes like heart rate and metabolism (per WebMD). Taking care of your thyroid is essential, and fortunately, salmon is one of the best foods for thyroid health.
Among the nutritional benefits of salmon is its selenium content. Selenium, a mineral also present in other fish like halibut and tuna, eggs, and Brazil nuts, is vital for thyroid function. The thyroid contains a large amount of selenium. Without adequate selenium, the thyroid cannot produce necessary hormones, leading to potential thyroid dysfunction and disease (via Nature Reviews Endocrinology). However, consuming too much selenium can lead to selenium toxicity, which may cause nausea, fatigue, and changes to hair and nails.
