Salmon is a nutritional powerhouse that can play a starring role in a balanced diet. There are a range of health benefits due to its many nutrients, including protein, vitamins B3, B5, B6, B12, vitamin D, vitamin E, selenium, and omega-3 fatty acids. Consuming omega-3s, especially, is a significant component of overall health.
Wild-Caught Salmon Nutrition Facts
There are several species of wild salmon, and each has a unique protein density, fat content, and calorie level. Each variety is considered an oily fish, though salmon generally is considered a lean protein. Many species also contain essential vitamins and nutrients that enhance the health benefits of adding this fish to your diet.
Consider sockeye salmon as an example of wild salmon nutrition. Per 6 oz. serving of wild-caught sockeye:
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Calories: 220 calories
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Fat: 10 grams
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Protein: 34 grams
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Vitamin D: 24 micrograms, or 120% RDI
Other varieties have varying amounts of fat, calories, protein, and nutrients. Regardless of which type of salmon you enjoy, there are many health benefits that you should consider. Here are 10 wild-caught salmon benefits that help support overall well-being when part of a healthy diet.
Benefits of Eating Salmon
1. Helps Maintain Heart Health
The type of omega-3s found in wild-caught salmon are particularly associated with cardiovascular benefits. Eating foods rich in fatty acids, specifically the ones called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), is associated with improved cholesterol levels, healthy blood pressure, and reduced triglycerides. If you have a high level of triglycerides1, a type of fat in your body, you might be more prone to cardiovascular diseases like stroke and heart attacks.
Wild salmon is also low in saturated fat. Eating saturated fat-rich foods2 can increase your risk of heart disease. The American Heart Association3 recommends you eat two servings of three ounces of fish (particularly oily fish) weekly to help limit your saturated fat intake.
2. Benefits Your Brain
Omega-3 fatty acids can also help keep your brain healthy and prevent problems with thinking and memory4. Eating more omega-3 fatty acids through salmon may decrease the risk of mild cognitive impairment, supporting cognitive function.
3. Boosts Immunity
Wild salmon contains a good amount of protein. Not getting enough protein can weaken your immune system5, making you more likely to get sick. In addition to protein, wild salmon is a source of vitamin D, B, and selenium, which play an essential role in overall well-being and support immunity.
Including omega-3s in your diet can also help prevent your body from developing a type of cancerous tumor6 associated with breast, prostate, pancreatic, and colon cancer.
4. Builds Muscle
Wild-caught salmon’s protein content can also help you build muscle7 if you eat it as part of a thoughtful diet and strength-training routine. It’s a complete protein8 with all the essential amino acids that your body can’t produce independently.
One of those amino acids, leucine, is especially helpful at stimulating muscles to grow and repair themselves. There is even evidence that leucine can reduce the severity of sarcopenia9, which is when people lose muscle mass and strength as they age.
5. Improves Your Mood
Those helpful fats acids keep on giving — they can also help manage depression. Studies suggest that consuming around one gram of omega-3s per day reduces depression symptoms. This amount is achievable by eating two or three servings of wild coho or sockeye each week.
Central nervous system inflammation might play a role in depression, and EPA and DHA have anti-inflammatory properties. Wild salmon also contains vitamin B6, which, together with DHA, contributes to the production of melatonin, a hormone that tells the body it’s time for sleep.
6. Reduces Inflammation
The modern American diet is high in processed meats and low in fruits and vegetables, leading many to have a fatty acid imbalance, which can contribute to inflammation. Inflammation underlies many conditions like rheumatoid arthritis, lupus, allergies, psoriasis, neurodegenerative disorders, and asthma. Eating wild salmon can help restore a more balanced fatty acid ratio and decrease inflammation.
7. Contributes to Glowing Skin
Systemic inflammation can mess with many things — including your skin. It can break down collagen and elastin, making you look older and dulling your complexion, leading to premature aging of the skin. Omega-3s can help combat inflammation, which helps the skin stay moisturized.
Wild salmon, especially sockeye, contains a lot of vitamin D, a nutrient that helps against sun damage. It also contains anti-inflammatory antioxidants that help stimulate collagen production and selenium, an essential mineral that may help protect against skin cancer.
8. Helps With Weight Management
Because of its high-quality protein and healthy fats, wild salmon is satisfying and can help you feel full long after your meal. How does that affect your waistline? You’ll be less inclined to eat more calories than you actually need and make progress toward your weight loss goals.
9. Supports Eye Health
Omega-3 fatty acids can support eye health. Eating more foods rich in these fats, like wild salmon, can potentially lessen your risk of developing common eye conditions10 such as macular degeneration, glaucoma, and diabetic retinopathy (a diabetes complication that affects your retina).
10. Supports Good Quality Sleep
DHA has been linked to better sleep. Fish is considered one of the best food sources for these essential fatty acids. Additionally, salmon’s vitamin B6 and vitamin D contents may aid in producing sleep hormones.
Wild-Caught Salmon vs. Other Fish
The health benefits of wild-caught versus other popular fish like tuna, cod, and mackerel depend on your health goals. Do you want to gain muscle or support your immunity? Tuna, for example, has more protein than salmon, but less omega-3s. Wild-caught sockeye and coho are also low in mercury, making them recommended choices even for folks who are watching their mercury intake.
If you want to include more fish in your diet, opt for wild salmon over farmed — wild wild species are naturally more nutritious and a great choice for your health.
Where to Buy the Best Wild-Caught Salmon
Enjoy high-quality, wild-caught salmon sourced from sustainable Alaskan fisheries. Buy a wild-caught salmon box to enjoy access to fresh-frozen fillets to help support your health. Once you're hooked, share the gift of Alaskan seafood with your loved ones by sending them a box of wild-caught salmon and more!
