Is there more to your food than meets the eye? The hidden benefits you should know
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Healthy eating is a top priority for many, with certain foods gaining popularity for their impressive nutrient profiles.
Packed with essential vitamins, protein, and heart-friendly fats, some of the most nutritious options are already staples in many diets.
However, there’s a part of one well-known food that often goes unnoticed—or even discarded—that could offer more health benefits than expected.
Salmon is one of the most nutrient-rich foods available.
It contains antioxidants like selenium, which help protect cells from damage.
The US Department of Agriculture highlights that salmon is packed with calcium, folate, vitamin B12, niacin, magnesium, phosphorus, potassium, and vitamins A, C, and E.
These nutrients play key roles in strengthening bones, supporting immunity, and promoting better sleep.
Another major benefit of salmon is its omega-3 fatty acid content.
These healthy fats are known for reducing inflammation and lowering the risk of heart disease, stroke, and high blood pressure.
Wilson Sanchez, a clinical registered dietitian, explains that omega-3s may also improve mood, cognitive function, and memory.
They have even been linked to a reduced risk of dementia and Alzheimer’s disease.
In addition to healthy fats, salmon is also an excellent source of protein.
A 3-ounce serving provides about 17.3 grams of protein, making it comparable to chicken.
Protein is essential for muscle maintenance, blood sugar control, and tissue repair.
Nutritionist and registered dietitian Amy Goodson emphasizes that protein helps keep you full and supports immune function.
Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, adds that it also plays a role in healthy skin, hair, and nails.
While salmon has many health benefits, there are a few things to keep in mind.
Wild-caught salmon may contain small amounts of mercury, which can accumulate in the body over time.
However, this is generally not a concern unless consumed in large amounts.
Processed options, such as smoked or canned salmon, may also have high sodium levels.
Too much sodium can contribute to high blood pressure and other heart-related concerns.
Salmon’s natural oils act as a blood thinner, which may be a factor for those on medications like aspirin.
Dr. Naidoo advises consulting a healthcare provider if you have concerns about dietary interactions.
One part of salmon that many people discard is actually packed with nutrients—its skin.
Dr. Naidoo explains that salmon skin contains even higher amounts of omega-3 fatty acids than the flesh.
Goodson adds that the skin stores the healthy fats that help salmon regulate its body temperature in cold waters.
These fats, including docosahexaenoic acid (DHA) and eicosatetraenoic acid (EPA), are critical for brain and heart health.
For those who aren’t keen on eating salmon skin as-is, there are alternative ways to enjoy it.
Sanchez suggests crisping it up to achieve a texture similar to bacon.
Baked salmon skin can be used as a crunchy topping for salads, incorporated into sushi, or enjoyed as a nutritious snack.
Here are some ways to enjoy salmon skin while maximizing its health benefits:
We'd love to hear from you, our GrayVine community. Have you tried salmon skin before? Do you have any favorite recipes or preparation tips? Or perhaps you have questions about incorporating more omega-3s into your diet?
Share your thoughts and experiences in the comments below. Let's continue to learn from each other and embrace the full spectrum of benefits that our food has to offer.
Read next: Unbelievable! A food bank scored 13,000 live salmon—here’s the wild story behind it
Packed with essential vitamins, protein, and heart-friendly fats, some of the most nutritious options are already staples in many diets.
However, there’s a part of one well-known food that often goes unnoticed—or even discarded—that could offer more health benefits than expected.
Salmon is one of the most nutrient-rich foods available.
It contains antioxidants like selenium, which help protect cells from damage.
The US Department of Agriculture highlights that salmon is packed with calcium, folate, vitamin B12, niacin, magnesium, phosphorus, potassium, and vitamins A, C, and E.
These nutrients play key roles in strengthening bones, supporting immunity, and promoting better sleep.
Another major benefit of salmon is its omega-3 fatty acid content.
These healthy fats are known for reducing inflammation and lowering the risk of heart disease, stroke, and high blood pressure.
Wilson Sanchez, a clinical registered dietitian, explains that omega-3s may also improve mood, cognitive function, and memory.
They have even been linked to a reduced risk of dementia and Alzheimer’s disease.
In addition to healthy fats, salmon is also an excellent source of protein.
A 3-ounce serving provides about 17.3 grams of protein, making it comparable to chicken.
Protein is essential for muscle maintenance, blood sugar control, and tissue repair.
Nutritionist and registered dietitian Amy Goodson emphasizes that protein helps keep you full and supports immune function.
Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, adds that it also plays a role in healthy skin, hair, and nails.
While salmon has many health benefits, there are a few things to keep in mind.
Wild-caught salmon may contain small amounts of mercury, which can accumulate in the body over time.
However, this is generally not a concern unless consumed in large amounts.
Processed options, such as smoked or canned salmon, may also have high sodium levels.
Too much sodium can contribute to high blood pressure and other heart-related concerns.
Salmon’s natural oils act as a blood thinner, which may be a factor for those on medications like aspirin.
Dr. Naidoo advises consulting a healthcare provider if you have concerns about dietary interactions.
One part of salmon that many people discard is actually packed with nutrients—its skin.
Dr. Naidoo explains that salmon skin contains even higher amounts of omega-3 fatty acids than the flesh.
Goodson adds that the skin stores the healthy fats that help salmon regulate its body temperature in cold waters.
These fats, including docosahexaenoic acid (DHA) and eicosatetraenoic acid (EPA), are critical for brain and heart health.
For those who aren’t keen on eating salmon skin as-is, there are alternative ways to enjoy it.
Sanchez suggests crisping it up to achieve a texture similar to bacon.
Baked salmon skin can be used as a crunchy topping for salads, incorporated into sushi, or enjoyed as a nutritious snack.
Here are some ways to enjoy salmon skin while maximizing its health benefits:
Share your thoughts and experiences in the comments below. Let's continue to learn from each other and embrace the full spectrum of benefits that our food has to offer.
Read next: Unbelievable! A food bank scored 13,000 live salmon—here’s the wild story behind it
