Life Extension Magazine®

Two salmon steaks  rich in omega-3, vitamin B, and other nutrients


Salmon is rich in omega-3 fatty acids, B vitamins, selenium, and astaxanthin. Studies show eating salmon may help prevent heart disease and age-related memory loss and promote longer life.

Scientifically reviewed by: Holli Ryan, RD, LD/N, in July 2021. Written by: Laurie Mathena.

Salmon is truly deserving of the term superfood. Studies show that eating salmon can help prevent heart disease and age-related memory loss, and key compounds in salmon could also help you live longer.

Eating salmon on a regular basis has been shown to improve risk markers of cardiovascular disease.1

Consuming more fatty fish, like salmon, has also been associated with a reduced risk of impaired cognitive function in middle-aged adults.2

Salmon contains numerous compounds that likely contribute to its health benefits.

For example, it is one of the best food sources of beneficial omega-3 fatty acids (second only to chia seeds). Diets high in omega-3 fatty acids have been linked to a reduced risk of cardiac and sudden death, and a reduced risk of all-cause mortality.3

Astaxanthin, the carotenoid that gives salmon its signature pink color, helps reduce the risk of heart disease by reducing the oxidation of LDL cholesterol and increasing HDL (good) cholesterol.4

Salmon can be pan-seared, baked, or poached. It pairs well with side dishes like asparagus, roasted broccoli, and lemon-herb couscous.

As with other foods, cooking at lower temperatures protects the proteins in the food against damage that injure your body’s proteins via a toxic process known as glycation.


  1. Nutr Res. 2010 Jul;30(7):447-54.
  2. Neurology. 2004 Jan 27;62(2):275-80.
  3. Am J Clin Nutr. 2006 Jul;84(1):5-17.
  4. Mar Drugs. 2016 Feb 5;14(2):35.