Two pieces of cooked salmon inside a a red dish - Foodgraphy39/Shutterstock By now, everybody knows the benefits of incorporating salmon into a well-balanced diet. It's rich in protein, high in vitamin B12, and a source of omega-3 essential fatty acids known to reduce inflammation and improve brain function. However, when it comes to picking up salmon at the grocery store, the type of salmon you choose, and how it's raised, matters.