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Health benefits of salmon

Salmon is a favourite, highly nutritious food promoted by Nutritionists. Its benefits far exceed that of most other types of fish, animal and vegetable proteins.

Not all salmon is equal however. With over 50 years of experience, MOWI  know how to raise the healthiest, strongest and most nourishing salmon, with many vitamins and minerals and a high source of omega 3 being guaranteed,

But why is salmon such an ideal dinner? And what benefits does it have for health?

A healthy hit of protein

One typical serving of MOWI salmon typically provides a whopping 20-30g of protein. That’s a good serving for any meal of the day and will set you up for healthy metabolic functions – ensuring your food converts to energy. The average adult requires 70g of protein per day (or if you want to exact, you can work out your needs by multiplying your weight in kg by 0.8. This will give you the grams of protein required if you are a non-exercising adult).

Protein is an essential macro-nutrient needed for healing, muscle growth & maintenance and for normal bones. Gyms buffs and athletes usually require higher levels of protein than their non-exercising friends, as protein is essential for muscles and a serving of salmon is the perfect place to get it for everyone.

Protein also slows down the absorption of carbohydrates into the blood, leaving you with long lasting and stable energy levels to get you through the day. Protein also helps to ward off food cravings and hunger in-between meals. Try to have some form of protein with every meal. Many people can do this but struggle with breakfast and protein.  Consider avocado on toast with a serving of smoked salmon as a perfect health breakfast.

Omega 3 fatty acids

Omega 3 fats are classed as an essential nutrient.  The term “essential” means that the body can’t make them, so we need to ensure we get them through our diet. They are a player in the health of the heart as they keep the blood at a healthy thickness and help to keep cholesterol levels under control and reduce the risk of developing heart of circulatory problems. This helps blood to flow properly which can be especially beneficial for brain health. There are many conditions and diseases which are a direct result of poor blood flow and may include depression and anxiety. Each serving of MOWI fresh salmon typically provides a lot (2080mg) of omega 3 fats – that’s enough for an entire week.

Omega 3 fats contain compounds called DHA and EPA.

The main fat in the brain is the omega 3 called DHA. DHA provides much of the structure in the brain, and when DHA is not adequate in the brain, many problems can occur such as poor memory or mental fatigue.

Omega 3 DHA is an essential nutrient for pregnant & breastfeeding mothers and for children, as it is the building blocks for the developing and expanding brain and eyes. DHA is required for the development of normal vision in children.

Another type of omega 3 fat is called EPA. This is required for the membrane of the cells, as it helps to keep them flexible. Flexible cell membranes are essential for cell-to-cell communication, and for and for the proper utilisation of hormones. EPA is also used to produce a type of anti-inflammatory hormone in the body which helps to reduce excess inflammation. Excess inflammation can appear in individuals with joint pain and immune system conditions such as autoimmunity, eczema and asthma.

The minimum recommended intake of omega 3 fats is 250mg per day. Although this dose can be multiplied and taken a couple of times per week. There is no recommended upper limit of omega 3 consumption, and many individuals actually require more than 250mg per day.  Many Nutritionists, Dietitians and Health professionals recommend a minimum of 2 servings of oily fish -like MOWI salmon per week to meet the optimum level of omega 3 intake.

Other fatty acids

Omega 3 fatty acids are not the only types of fat found in MOWI salmon. Salmon also provides high quality omega 6 fatty acids which are also essential in the diet. Omega 6 fats are built directly into the coating of the nerves. This coating, called the myelin sheath controls the speed of nerve signals, and keeps the body moving as the brain instructs. The myelin sheath may become damaged in individuals with multiple sclerosis, diabetes and other medical conditions. Consuming a healthy source of omega 6 fatty acids provides the body with the building blocks to maintain the health of the myelin sheath.

B vitamins

MOWI salmon is a rich source of B vitamins. B vitamins are a group of water-soluble nutrients which are essential for many metabolic processes in the body. The body cannot make B vitamins and relies on a food source to get them. B vitamins are required directly for energy production processes, and are needed to prevent tiredness and fatigue. B vitamins are also essential for the health of the brain and nerves, as they are needed for the outer sheath of the nerves, and for making the nerve chemical messengers called neurotransmitters. When neurotransmitters become out of balance, problems such as depression, anxiety poor memory, slow learning and low motivation may occur.

B vitamins are also needed for the production of red blood cells. Which carry oxygen around the body and provide nutrients to each and every cell.


Selenium is a trace mineral which essential for health, yet deficient in European soils and European foods. A standard portion of MOWI salmon provides over half the recommended daily dose, and makes a delicious way to increase your intake. Selenium is needed for the function of the thyroid gland in your neck, which makes hormones that control growth and metabolism. Many people experience low thyroid function, however increasing your selenium intake may improve its performance.


MOWI salmon provides potassium, a salt which is needed in balance with sodium in the body. Potassium and sodium work together to balance blood pressure. Most diets contain too much sodium, and not enough potassium, which contributes to high blood pressure and increases the risk of heart problems.

Potassium helps to decrease water retention in individuals who hold onto water.

Salmon nutrition comparison

Source: https://nutritiondata.self.com/
Per 100g

Omega 3 (mg) Protein (g) Selenium (mcg) Potassium (mg) B1 (mg) B2 (mg) B3 (mg) B5 (mg) B6 (mg) B12 (mcg)
MOWI Salmon 2080 24.1 41.4 384 0.3 0.1 8.0 1.5 0.6 2.8
Chicken 76.0 15.8 24.6 218 0.3 0.1 5.6 0.9 0.0 0.3
Beef 51.0 26.0 28.0 323 0.1 0.1 6.9 0.5 0.5 1.5
Lamb 165 25.2 10.6 313 0.1 0.4 5.4 0.9 0.4 3.0
Pork 19.0 29.0 37.7 517 0.6 0.2 10.3 0.8 0.5 0.5


Salmon is nutritionally rich, packed full of omega 3 and protein and provides many other nutrients that contribute towards good health. It’s the ideal dinner choice when cooking at home or entertaining guests – why not try the Piri Piri salmon with roasted vegetables – and a versatile choice for breakfast or lunch too – MOWI smoked salmon slices work perfectly with spinach, asparagus & poached egg.

Regular salmon consumption is a sure way to help you, and your family members to get the nutrients they need, helping everyone to stay healthy.

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