Eat Health Lifestyle Wellness

The Health Benefits of Salmon

We find out the benefits of salmon for our health with dietician and Tassal ambassador, Susie Burrell.

Salmon is frequently referred to as a superfood, and for good reason.

It’s one of the best sources of omega-3 fatty acids found in nature. Omega-3 plays an important role in promoting great overall health, however since our bodies can’t produce these fatty acids naturally, we have to source them through our diet.


There are three types of omega-3s, those from plant sources (known as ALA) and those from marine sources (called EPA and DHA). Marine omega-3s are the most powerful and support wide-ranging health benefits for our body and brain.

The recommended intake of these fatty acids is 1-2 grams a day and incredibly, a single serve of salmon (which is about 150 grams) more than fills that quota. And with the benefits associated with these fatty acids ranging from a potentially reduced risk of heart disease, to the general maintenance of healthy tissues, it’s no wonder salmon has achieved its superfood status.

DHA Fatty Acids

Salmon can also be important for optimal brain health – this is because the brain is mostly made of the aforementioned DHA fatty acids. As we know, salmon is a great source of this kind of fatty acid, which is why increasing your intake can be a great way to boost your overall DHA levels, which in turn can support our brain cell function, reduce inflammation, and even improve our memory.


Salmon is a fantastic source of protein too, with one single portion providing 42% of our daily recommended intake. Protein is essential to our diets, as it helps your body heal after injury, protects bone health, and maintains muscle mass during weight loss and as you get older.

B Vitamins

It’s also an excellent source of B group vitamins, including vitamin B12, B6, niacin, thiamin, riboflavin, pantothenic acid, and folic acid. 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.

Vitamin D

Vitamin D plays a key role in bone health and mood regulation and salmon is one of the few foods that contains significant amounts of it. This is especially important as up to 50 per cent of Australians can have low vitamin D levels, especially throughout the winter months as sunlight is also required to convert vitamin D into its active form.

If you’re looking for more ways to incorporate salmon into your diet, try Tassal’s Salmon and Zucchini Slice, Salmon & Feta Muffins or Diced Salmon Middle Eastern Wraps recipes here.

One of our favourite ways to eat salmon is in a Salmon Food Bowl, get the recipe here.