Don’t Toss the Salmon Skin It’s Packed with Nutrients

Many people peel salmon skin away without a second thought, but this crispy layer is more than just a garnish it’s loaded with nutrients that support everything from heart health to glowing skin.

1. Packed With Protein

Just half an ounce of crispy salmon skin delivers around 10 grams of protein, helping repair tissues and support muscle growth.

2. A Rich Source of Healthy Fats

Salmon skin contains omega-3 fatty acids healthy polyunsaturated fats known to reduce inflammation, support brain health, and lower cardiovascular risk. The skin also provides cholesterol and saturated fats in modest amounts, which play a role in hormone and cell health.

3. Naturally Low in Carbohydrates

Plain salmon skin contains no carbs, making it a great choice for low-carb and ketogenic eating styles just be mindful of packaged versions that may include added sugars or starches.

4. Supports Bones and Joints

With its combination of protein, vitamin D, and omega-3s, salmon skin helps the body absorb calcium and maintain strong bones and flexible joints.

5. May Lower Cancer Risk

Omega-3s in salmon skin may help reduce inflammation and protect cells, potentially lowering the risk of certain cancers.

6. Benefits Brain and Eye Health

A diet rich in omega-3s is linked to a reduced risk of Alzheimer’s and age-related macular degeneration, keeping both your mind and vision sharp.

7. Could Improve Gut Health

Early research suggests omega-3s may help balance the gut microbiome, reduce inflammation, and support digestion.

8. Promotes Healthy Skin and Hair

The proteins, antioxidants, and healthy fats in salmon skin help maintain skin elasticity, hydration, and hair strength.

9. May Aid Wound Healing

Animal studies suggest omega-3s and gelatin from salmon skin could improve healing, though more research is needed in humans.

Safety and Considerations

Salmon skin is safe for most people, but:

• Avoid it if you have a fish allergy.

• Be aware of potential environmental contaminants like PCBs or microplastics (levels vary by source).

• Pregnant people and young children may wish to limit consumption.

The Dietary Guidelines for Americans recommend two to three servings of fish per week. Salmon including its skin is considered a top choice for its low mercury levels.

How to Enjoy Salmon Skin

• Cook before eating to reduce the risk of foodborne illness.

• Crispy options: Pan-fry, grill, or dehydrate for a chip-like crunch.

• Flavor ideas: Try it with soy, ginger, herbs, or your favorite spice rub.

• Snack or topping: Use salmon skin strips to add texture to rice bowls, salads, or as a stand-alone treat.

If you’ve been tossing salmon skin aside, it might be time to give it a chance it’s a flavorful way to boost nutrition in your next meal.

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