Introduction

Salmon is one of the most researched and recommended fatty fish due to its high content of omega-3 fatty acids, vitamin D, vitamin B12, and high-quality protein. Regular salmon intake supports cardiovascular health, brain function, inflammation control, and overall metabolic balance.

What Is Salmon?

Salmon refers to several species of cold-water fish found in the Atlantic and Pacific oceans, known for their rich flesh and nutritional density.

• Edible part: Fish flesh (fillet)
• Taste: Rich, buttery
• Energetics: Warming, nourishing

Nutritional Profile

• Omega-3 fatty acids (EPA & DHA) – heart and brain health
• Vitamin D – bone, immune, and hormone support
• Vitamin B12 – nerve and blood health
• Astaxanthin – antioxidant protection
• Complete protein – muscle repair
• Selenium – antioxidant enzyme support

Health Benefits of Salmon

• Reduce cardiovascular disease risk
• Enhance brain and cognitive function
• Lower systemic inflammation
• Support immune health
• Improve metabolic efficiency
• Promote healthy aging

Heart, Brain & Omega-3 Support

Salmon provides one of the highest natural sources of EPA and DHA.

• Lower triglyceride levels
• Improve blood vessel elasticity
• Support memory and focus
• Reduce neuroinflammation

Anti-Inflammatory & Immune Effects

• Omega-3s reduce inflammatory cytokines
• Astaxanthin protects cells from oxidative stress
• Vitamin D supports immune regulation
• Helpful in inflammatory and autoimmune conditions

Metabolism, Weight & Energy

Salmon is calorie-dense but highly nourishing.

• Promotes satiety
• Supports insulin sensitivity
• Provides long-lasting energy
• Best paired with vegetables for balance

How to Use Salmon

• Grilled: With lemon and herbs
• Baked: Retains oils and nutrients
• Pan-seared: Minimal oil needed
• Smoked: Occasional use

Dosage & Safety

• Serving size: 90–120 g cooked
• Consume 1–2 times per week
• Prefer wild-caught when possible
• Cook thoroughly to avoid parasites

Ayurvedic Perspective

Salmon is heavy, oily, and warming.

• Strongly pacifies Vata
• May aggravate Pitta and Kapha if excessive
• Best consumed occasionally with digestive spices

Final Thoughts

Salmon is a gold-standard functional fish delivering exceptional omega-3s, vitamin D, and antioxidants. When chosen wisely and consumed in moderation, it powerfully supports heart health, brain function, inflammation control, and metabolic vitality.