13 Health Benefits of Salmon, According to Science (+ 10 Delicious Salmon Recipes)

Salmon is one of the best seafood options for its essential nutrients. The dense flavor contains rich levels of health proteins and omega-3 fatty acids. While you can find rich salmon in fresh water and salt water, there are different types species of salmon available today: Coho, Chum, Chinook, Sockeye, Pink, and Atlantic Salmon.

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Salmon also helps guard against a number of diseases. (1)

Incorporating rich salmon recipes into your diet is a great way to kickstart a nutrient-dense lifestyle. To help you get started, I’ve put together 15 health benefits of salmon, according to science. What’s more, you’ll find some of the most delicious salmon recipes to help you incorporate salmon into your diet.

1. Salmon Contains Omega-3 Fatty Acid to Defend Against Depression

Salmon offers rich omega-3 fatty acids, which is an essential type of fatty acid.

It is known that our body is unable to make this fatty acid, which is why science suggests the intake of this nutrient for healthy bones, skin, and heart. That said, foods that have the highest concentration of omega-3 fatty acid should be consumed from salmon like the Atlantic salmon to maintain its many health benefits.

For that matter, study suggests that omega-3 fatty acid is associated with repressing levels of depression. Which means this nutrient has a positive impact on mental health and well-being. (2)

Omega-3 fatty acid is a powerful nutrient that helps curb depressive symptoms in Major Depressive Disorders (MDD).

Key Takeaway: Based on the importance of omega-3 fatty acid for normal brain function, eating salmon is your best bet. Eat salmon regularly to boost mental health function and reduce the risk of depression.

2. Salmon Consists of Selenium that Prevents Cell Damage

The fact that salmon consists of many essential nutrients like protein, vitamin, minerals, and omega-3 fatty acid proves that it provides a rich source of healthy benefits for an active lifestyle. But did you know it also provides a rich source of selenium?

Selenium is a type of essential mineral compound found in salmon. It helps improve overall blood cell count while preventing infectious cell damage. When I talk about preventing cell damage, I also mean strengthening the immune system which reduces the risk of serious diseases, bacterial infections, and other chronic diseases. (3)

It turns out that preventing cell damage can alleviate a long list of possible diseases that you thought you were safe from. Once I understood the role of selenium in the body, it made complete sense why you should consider increasing your intake of salmon right away.

Key Takeaway: Salmon has beneficial effects on several factors that help prevent cell damage, reduce the risk of immune diseases, and it plays an important role in the proper stimulation of immune reactions.

3. Salmon Can Help Protect The Brain Against Parkinson’s Disease

If you don’t already know, Parkinson’s is an alarming disease. What it does to the brain is leads to progressive depletion of neurons up to 50 to 80%. These neurons are responsible for the production of dopamine.

There are many levels of Parkinson’s disease, but overall it’s difficult to fight it completely. Salmon has a good source omega-3 fatty acid that can reduce the risk of Parkinson’s disease drastically.

Based on the research conducted on mice, the deficiency of omega-3 fatty acid leads to factors that develop this disease. So the only way you can protect your brain from Parkinson’s is from the essential nutrients that come from salmon. (5)

There is enough evidence that supports the fact that omega-3 fatty acid could help prevent the disease while also slowing down its progression in the first place.

Key Takeaway: The omega-3 fatty acid present in salmon encourages a stronger immune system to fight against the effect of MPTP, a dangerous compound that causes Parkinson’s disease.

4. Eating Salmon During Pregnancy Can Reduce Risk of Asthma

If you have asthma and are worried about your pregnancy and your baby’s future respiratory system, eating salmon has benefits to protect against the development of asthma.

Salmon is an oily fish which contains a good source of omega-3 fatty acid with anti-inflammatory properties. When you address the kind of diseases that are provoked due to inflammation in the body, you’d be surprised with the results.

As with pregnant women suffering from asthma, the study focused on the consensus that women eating oily fish were 71% less likely to pass asthma on to their child. (6)

Asthma leads to chest pains, constant cough, increased heart rate, and throat irritation. (7)

Key Takeaway: A study of pregnant women with asthma showed that eating oily fish such as salmon was highly effective in reducing the risk of the baby developing asthma.

5. Salmon Has Positive Effects On Male Fertility

Naturally, when it comes to pregnancy, medical attention is inevitably placed on the woman’s shoulders. But what about conceiving? Both the partners can incorporate a dense-nutrient diet to affect their fertility. There’s enough research on the subject focusing on male fertility, which helps increasing the odds of getting pregnant faster.

One study suggests that small doses of omega-3 and selenium, both of which are present in salmon, support male fertility. Once you understand the approach to promoting male fertility, it leads to better conception to healthy pregnancy to a healthy baby. The choice is yours. (8,9)

Key Takeaway: Factors such as alcohol consumption, smoking, and sometimes even exercise can cause serious damage to male fertility. But you can reduce the risk of conceiving a healthy baby by eating selenium and omega-3 rich foods.

6. Salmon Consists of Bioactive Peptides That Prevent Degradation of Joints

The degradation of joints is a serious form of arthritis called Osteoarthritis. It is extremely common and often results in the complete deterioration of cartilage function.

Based on research, it affects 10% of men and 18% of women who have crossed the age of 60. To help promote the growth of proper cartilage structure and movement, you need collagen peptides which is a form of bioactive peptides present in salmon. (10)

Overall, this helps in stabilizing and regulating the growth of collagen which forms 70% to 95% of cartilage in the human body. To ensure proper cartilage renovation and stability, taking a proactive step of increasing salmon intake in your diet is a must. Without this, living a more healthier lifestyle is much simpler.

Key Takeaway: Eating salmon is extremely beneficial in the prevention and treatment of osteoarthritis. It also helps in reducing the risk of other prevailing joint conditions by improving bone density and cartilage renovative.

7. Salmon Decreases the Risk of Many Types of Cancer

Cancer is a serious diseased nobody should ever ignore. There’s enough information and awareness on the causes, symptoms, and natural remedies of both preventing and treating cancer disease.

One of the prevention and treatment studies goes to salmon consumption. The Vitamin D present in salmon has plenty laboratory and animal backed evidence to support its cancer risk reducing benefits. It strongly contributes in the prevention of many types of cancer including colon cancer, prostate cancer, and breast cancer.

Another study also suggests that the higher the intake of vitamin D in your diet, the lower the risk of developing colorectal cancer. (11)

A major study focusing on the link between cancer and fatty fish also discloses that eating salmon a few times a month reduces the risk of developing cancer of the kidneys. Since salmon has the highest concentration of vitamin D than other non-oily fish, eating a single portion a week for a long period of years can reduce the risk of kidney cancer by 74%. (12,13)

Key Takeaway: The many health benefits of salmon include cancer prevention. It has an efficient effect on preventing certain types of cancer, thanks to its good source of Vitamin D.

8. Salmon Dramatically Encourages Proper Thyroid Function

Everyone knows that the thyroid gland is a butterfly shaped gland that sits right in front of your neck region. It is what helps all your body’s organs work in a healthy manner. So, it’s obvious that you ensure proper thyroid function for better energy consumption, right?

If you don’t take care of your thyroid, it can lead to many possible conditions such as tiredness, heart problems, constipation, an overactive thyroid gland, and most serious of them all, hypothyroidism.

With the help of the omega-3 fatty acid, vitamin D, and selenium present in salmon, you can reduce the risk of developing or if you’ve already developed a thyroid condition, treat hypothyroidism effectively. These are all necessary nutrients responsible for proper thyroid function.

Studies show that people with hypothyroidism often encounter serious vitamin D deficiencies. A good intake of vitamin D is necessary during and after hypothyroid treatment. (15)

Key Takeaway: Foods that contain vitamin D, selenium, and omega-3 fatty acid are important for reducing the risk of many thyroid diseases and complications. It ensures the proper functioning of the thyroid gland, hence the controlling optimal thyroid hormone levels.

9. Eating Salmon Once Every Week Reduces Eyesight Problems In Old Age

Many aging adults often experience unique vision problems including distorted images, age-related macular degeneration (AMD), and blindness.

It has been studied that beginning of mid-40s, many aging adults experience eyesight problems, especially while reading or measuring distances. And once such problems arise, they continue to progress with time. (16)

To have an affect on this, a study conducted across 7 European countries investigated the benefits of consuming omega-3 fatty acid rich foods for proper eyesight function, especially during old age. With omega-3 fatty acid present in salmon, consuming this oily fish once a week can lead to a 50% increase in fighting chances of aging eyesight problems.

It has a direct link to the prevention of AMD with no accountable benefit of consuming non-oily fish in a person’s diet. (17)

Key Takeaway: Eating salmon once a week can help sure wet and dry AMD symptoms. The fatty acids present in salmon has a promising record for treating blindness, AMD, low vision, and diabetic eye diseases.

10. The Fatty Acids Present In Salmon Have Significant Benefits For Treating Autoimmune Diseases

Autoimmune diseases like arthritis, ulcerative colitis, lupus, and Crohn’s disease are some of the most serious types of autoimmune diseases that have plagued many worldwide.

Based on many scientific experiments conducted through clinical trials, there is a relationship between omega-3 fatty acids and autoimmune diseases. According to one study, the above mentioned autoimmune diseases are often characterized by increasing levels of IL-1 and LTB which is an inflammatory compound. (18)

We already know the harmful effects of inflammation on the human body, so it’s time to take serious measures to prevent autoimmune diseases from happening at all. The fatty acids in salmon promote proper brain function and prevent any damages that often plague adults living an active lifestyle.

By facilitating proper metabolism, cardiovascular health, and nervous system of the body, your immune system fights against bacteria, chemical irritants, drugs, and environmental irritants effectively.

That’s why you need a regular dose of fatty acids to regulate proper immune function.

Key Takeaway: With the help of fatty acids present in salmon you can fight antibodies like bacteria and viruses effectively. This helps prevent autoimmune diseases from surfacing as it supports your body’s cognitive, nervous, immune system.

11. Eating Salmon Can Lower The Risk of Cardiovascular Diseases

People suffering from cardiovascular diseases often experience discomfort, heaviness, chest pain, weakness, and irregular (often rapid) heartbeats.

Cardiovascular diseases are characterized by coronary artery diseases, heart attack, congestive heart failure, and other heart valve problems.

To reduce or prevent the risk of such serious conditions, according to American Heart Association, consuming salmon two times a week is a brilliant way to improve your overall heart health. The good source of nutrients available in salmon often help change long-term dietary patterns for a more fiber-rich diet.

The omega-3 fatty acids present in salmon have cardioprotective properties for healthy prevention. They help control certain risk factors arising from conditions including blood pressure, vascular activity, cardiac function, and lipids. Based on this study, many authorities have suggest the consumption of two oily fish that is salmon at least two times per week as a part of a healthy diet. (19)

Caring for yourself after heart surgery, heart attack, heart failure, or even after a minor stroke, lining up your game to renovate cells and prevent serious heart conditions can be the better way to live a healthier life.

Key Takeaway: On the whole, cardiovascular diseases like heart failure, coronary heart diseases, etc. have seen a significant drop due to the consumption of salmon in a person’s diet. Since salmon is a good source of unsaturated fat, it is the ideal candidate for maintaining ideal cholesterol levels and preventing serious heart conditions.

12. Salmon Leads to Various Improvements In Some Types of Attention Deficit Hyperactivity Disorder in Children

ADHD is a very common behavioural disorder that occurs primarily during childhood. There have been many cases where adults are first diagnosed with ADHD, but it’s mostly common during childhood.

People suffering from ADHD are often overactive, inattentive, and are most of the times fidgety. This also affects how they interact with other classmates, friends, and family. Such behavioural change affects all other aspects of the child’s or adult’s life, which is why more attention is paid to people suffering from ADHD.

Incorporating a healthy diet of salmon can help affect the symptoms of children with ADHD. Based on research, the deficiency of certain fatty acids including omega-3 contribute to the symptoms of ADHD. It drastically affects the neurotransmitters dopamine and serotonin that help the brain to communicate effectively.

For children suffering from ADHD, two average portions of salmon per week should be a part of their healthy diet. Along with other good food sources such as vegetables and foods containing unsaturated fats. You might also be interested to know that salmon is one of the best sources for unsaturated fats. (20)

Key Takeaway: I strongly recommend salmon for children and adults suffering from ADHD as it has a major affect on the behavioural symptoms for everyday well-being. It helps control the effects of ADHD while boosting their overall mental health performance to help them concentrate and think more profusely.

13. Salmon is a Miracle Food for Healthy Skin

When it comes to taking care of your skin, foods are very important. For healthy skin, you need to consume lots of nutrients like vitamins, antioxidants, fatty acids, minerals, and many other sources.

These nutrients protect you from the harsh rays of the sun, clear up blemishes, encourage a more even skin tone, alleviate wrinkles, and enhance overall skin texture.

To stay on top of your game when it comes to healthy skin, it’s time you consider including salmon into your daily diet. It also has amazing anti-aging properties that help reduce dryness of skin, leaving it smooth and soft to touch.

The omega-3 fatty acid present in salmon helps against UV damage. They also reduce the risk of skin cancer and help strengthen skin cell membranes. (21)

Key Takeaway: Thanks to the exceptional benefits of omega-3 fatty acids in salmon, people experiencing skin problems can fight well for radiant and supple skin. Also, the healthy dose of antioxidants found in salmon also help in reducing skin damage.

Some Delicious Salmon Recipes

You’ll find some quick and effortless salmon recipes to try for your next meal. In order to get more salmon into your diet, these delicious meals will become your go-to staple for a healthy and active lifestyle.

There are only a few types of fish that pack a nutritional source of proteins, vitamins, fatty acids, etc. As you already know, salmon helps renovate the immune system, is crucial for cardiovascular health, and protects against so many chronic diseases, to get more of this delicious diet, you should know how to prepare salmon is versatile ways.

So, let’s begin!

1. Glazed Salmon with Onion and Broccoli Rice

Keep your nutrient-dense diet right on track with this delicious glazed salmon dish.


1/4 cup - serving of brown sugar2 tbsp - soya sauce

1 cup - long-grain rice

2 cups - chopped broccoli

4 pieces - salmon fillet (skinless)

1 - red onion

1 tbsp - olive oil

1/2 tsp - salt

1/2 tsp - pepper


  1. Add sugar and soya sauce in a small bowl and set aside.

  2. Cook the rice as you like. Add the broccoli during the remaining 3-4 minutes.

  3. Set aside the cooked rice and broccoli for 5 minutes until tender.

  4. On a baking sheet, drizzle oil and salt and pepper on salmon and onion.

  5. Heat broiler enough to add salmon until cooked evenly for about 10 minutes.

  6. Stir the sugar and soya sauce mixture during the remaining 2-3 minutes of broiling.

  7. On a plate, serve the cooked salmon and onion with broccoli rice. To top it off, add the leftover glaze.

2. Salmon with Parmesan Potatoes

Serve up a healthy plate on the table under 30 minutes with this quick salmon dish.


1 (6 ounce) - salmon fillet

2 - medium-sized potatoes

4 tbsp - Parmesan cheese, grated

1 cup - tomatoes, chopped

2 cups - green vegetables

2 tbsp - low-fat vinaigrette

1 - lemon

Salt and pepper to taste


  1. Use a skillet or grill pan at medium-high heat. Apply cooking spray over the salmon fillet. Place the fish onto the pan and cook for up to 6 full minutes, both sides.

  2. Using a fork, make tiny holes all over the potatoes. Use paper towels to place the potatoes on in a circle and microwave on a high temperature for 10 minutes. After heating them, let them sit for at least 5 minutes.

  3. Chop potatoes in medium size pieces and drizzle with salt, pepper, and parmesan cheese.

  4. Add the remaining ingredients in the same bowl to mix gently to create a potatoes and vegetable salad.

  5. After the salmon is cooked, squeeze lemon juice over the fish and serve with potatoes and vegetable salad.

3. Salmon Cakes in Lemon Rice

Create a memorable family feasting experience with a recipe that’s simply unforgettable.


2 cans - boneless salmon

1 1/4 cups - bread crumbs

1/4 cup - mayonnaise

1 - egg, beaten

1 tbsp - Worcestershire sauce

1/4 cup - drained capers

1 1/2 tsp - dried tarragon

2 cups - brown rice

4 tbsp - cooking or vegetable oil

2 tbsp - fresh parsley, minced

1 tbsp - extra-virgin olive oil

1 tbsp - lemon juice

1 - quartered lemon

Salt and pepper to taste


  1. Add salmon, bread crumbs, mayonnaise, tarragon, Worcestershire sauce, egg, capers, and salt and pepper to a bowl. Mix well.

  2. Form 12 patties or round cakes and dip in a bowl of breadcrumbs for frying.

  3. Cook brown rice.

  4. For frying, use a medium-high heat frying pan with vegetable oil. Carefully place the salmon patties and fry for 2 minutes on both sides. Make sure the salmon patties reach a golden brown shade before placing on a sheet of paper for drying.

  5. Add lemon juice, salt and pepper, olive oil, and parsley to the cooked brown rice. Serve with salmon cakes and quartered lemon to taste.

4. Pan Seared Salmon in Teriyaki Sauce and Zucchini

A quick and healthy recipe for those who love to try something new.


2 (6 ounce) - salmon fillets

2 - zucchinis, small and sliced

4 - chopped scallions

7 tbsp - Teriyaki sauce

Canola oil

Sesame seeds


  1. Add 5 tbsp of Teriyaki sauce and marinade with salmon fillets for 20 minutes. Keep covered.

  2. In a non-stick pan, toss sesame seeds for 5 minutes on medium-high heat.

  3. Add the fish marinade with the sesame seeds and cook until tender on both sides.

  4. Combine zucchini and scallions with canola oil and cook on a skillet for 5 minutes, until browned. To add glaze, add remaining Teriyaki sauce and stir continuously for 2-3 minutes.

  5. Serve hot over salmon.

5. Buttered Salmon in Sour Cream

Who doesn’t love sour cream? Try this delicious salmon recipe for the perfect midweek meal.


1/2 cup - all-purpose flour

1 1/4 - tsp - salt

1 tsp - paprika

1/8 tsp - pepper

2 pounds - salmon fillets

1 - medium-sized onion

1/3 cup - cubed butter

1 1/2 cups - sour cream

1 tsp - dried basil

1 tbsp - fresh parsley, minced


  1. Add flour, paprika, salt, and pepper with salmon fish and keep aside in a tight plastic container or bag. Mix well.

  2. Heat butter with sliced onions in a skillet. Set aside.

  3. Add salmon fillets and cook for 5 minutes on both sides. Set aside for a few minutes.

  4. Combine sour cream, basil, and buttered onion in a skillet. Heat for 2-3 minutes.

  5. Serve thick gravy with salmon and garnish with minced parsley to serve.

6. Salmon and Cabbage Tacos

Keep it quick with this easy-to-make Salmon and Cabbage Tacos. And it’s super tasty too!


1 pound - salmon fillet, skinless

1 tsp - cumin

3 tbsp - olive oil

2 cups - red cabbage, sliced

1 - chopped avocado

3 tbsp - fresh lemon juice

8 - tortillas, heated

Salt and pepper to taste

Cilantro to taste


  1. Marinade salmon fillets with salt and pepper and cumin powder and set aside. Take a large skillet, add 1 tbsp olive oil and salmon to cook for 5 minutes on both sides.

  2. In a small bowl, mix cabbage, lemon juice, and avocado with remaining olive oil and salt.

  3. Serve together in corn tortillas with cilantro on the side.

7. Buttered Salmon Spaghetti

Serve something to impress. Try our quick Buttered Salmon Spaghetti for a easy dinner plan.


3/4 pound - spaghetti

1 pound - salmon fillet, skinless

4 tbsp - butter

2 - leeks

Salt and pepper to taste

Chopped chives


  1. Boil spaghetti in a deep dish as required.

  2. Marinade salmon with salt and pepper. Add to a large skillet with 2 tbsp of heated butter and cook on medium heat for 6 minutes on both sides. Set aside.

  3. Cook the leeks in a skillet for 6 minutes until tender.

  4. In a low-heat pan, toss the spaghetti, salmon, and chives in the remaining butter. Serve hot.

8. Breakfast Salmon with Scrambled Eggs

Begin your day on a fresh note with this scrambled egg with salmon recipe. You’ll be amazed at how easy it is to make.


1 tbsp - extra-virgin olive oil

5 - eggs

1/4 tsp - black pepper, freshly grounded

3 ounces - smoked salmon, thinly sliced

1/2 cup - cream cheese

1 cup - spinach, chopped

3 - toasted English muffins (whole wheat)

1 tbsp - chives, chopped


  1. Beat eggs with pepper in a bowl. In a medium-high heat skillet, add oil, whisked eggs and cook for a minute or until the eggs look thick and fluffy.

  2. Next, add the salmon and cream cheese to the mixture, stirring in spinach to cook for 2 minutes. Stir the mixture well until tender.

  3. Take the freshly toasted English muffins, split them in two and add the scrambled eggs on each toast. Serve hot with chopped chives.

9. Sesame-Crusted Salmon Burgers in Yogurt Sauce

Burgers have never tasted this good. Here is a healthy salmon recipe for those who love burgers.


1 - skinless salmon fillet, chopped

2 cups - baby spinach, chopped

1/4 cup - breadcrumbs

2 tbsp - lemon juice

1 tbsp - fresh ginger, grated

1 tbsp - soya sauce

1/4 cup - sesame seeds

1/4 tsp - salt and black pepper

1/2 cup - Greek yogurt

2 tbsp - fresh dill, chopped

1/2 tsp - garlic, minced

4 - whole-wheat buns

Cooking spray


  1. Mix salmon, breadcrumbs, 1 tbsp lemon juice, spinach, soya sauce, 1 tbsp sesame seeds, salt and pepper. Transform into 4 burger-sized patties. Coat remaining sesame seeds on one side of patties.

  2. In another small bowl, combine yogurt, garlic, dill, and the lemon juice.

  3. Stir on a medium-high heat skillet until evenly cooked.

  4. Place burgers on the skillet on medium heat and cook for 4 minutes on both sides.

  5. Split burgers in two halves and cook sides for about 2 minutes until golden brown.

  6. Place the patties on the buns, coat with 2 tsp of yogurt sauce on each and serve hot.

10. Oven Roasted Garlic Salmon

A simple roasted salmon recipe that’ll keep your health right on track.


12 ounce - salmon fillet

2 tbsp - butter, melted

3 - garlic cloves, minced

1 tbsp - Italian parsley leaves

1/8 tsp - salt

1 tsp - cayenne pepper

1 tsp - lemon juice

3 dashes - black pepper

Cayenne pepper

Lemon wedges


  1. Add melted butter, cayenne pepper, parsley, garlic, fresh lemon juice, and pepper in a small bowl. Mix well.

  2. To roast salmon fillet, place it on a baking sheet and pour the herb mixture over the salmon. Ensure the mixture reach both sides of the salmon.

  3. Preheat oven to 400 degrees Fahrenheit and bake salmon for 12 minutes.

  4. Serve with lemon wedges.

That’s A Wrap!

If you want to encourage a salmon-rich diet in your daily meals, then you can definitely get more from various health food and supplies stores around you. While some people think it difficult to form a health-conscious habit, I think it’s incredibly easy once you take small steps to achieve bigger goals.

I recommend all my readers (that’s you!) to understand the importance of salmon and help reduce the risk of life-threatening diseases. Salmon will help you keep all those conditions at bay, so all you need to do right now is run to your nearest food supply store and get some fresh salmon for your next meal.