Health benefits of Scottish salmon

Not only is it packed with flavour, it also packs a punch in terms of nutritional goodness.

Protein-packed

Salmon is a nutrient-rich, protein-packed fish that’s high in healthy unsaturated fats (the kind associated with lowing cholesterol) and low in saturated fats.

An M&S 120g fillet, for example, contains an average of 24.4g of protein and 16.1g of fat – 12.4g of which is healthy unsaturated fat.

It’s also a good source of Omega-3 fatty acids with 2.6g per portion, of which long-chain Omega 3 accounts for 2.2g.

Long chain Omega-3

The NHS Eat Well scheme advises that eating a healthy, balanced diet should include at least two portions of fish a week, including one of oily fish such as salmon, mackerel, sardines or herring which are thought to be amongst the richest sources of long-chain omega-3 fatty acids.

Whilst these omega-3 fatty acids are considered essential for human health, the body can’t produce them itself; they must be absorbed from food, whether as the marine-based eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA); plant-based alpha-linolenic acid (ALA), or as supplements.

In studies, Omega-3s have been found to:

Reduce the risk of heart disease, stroke and even prostate cancer
Maintain a healthy brain
Lower blood pressure
Reduce inflammation and, in turn, support mental health.

Of particular relevance to women who are trying to get pregnant, are already pregnant or are breastfeeding, omega-3s are also thought to help a baby’s nervous system to develop. Read the recommended weekly intake here.

Not only that, but salmon has been found to be highly digestible making it more nutritious compared with consuming omega-3 supplements alone.

Vitamins and minerals

Salmon is also an excellent source of vitamins and minerals, particularly:

Vitamin B group including B12 – linked to creating and repairing DNA and reducing the kind of inflammation that can lead to heart disease
Potassium – which helps control blood pressure and reduce the risk of stroke.
Selenium – credited with protecting bone health, improving thyroid function and even reducing the risk of some cancers.