Salmon is among the world’s most nutrient-dense foods. This delicious fatty fish is not only high in nutrients, but it may also lower your chance of developing a variety of disorders.
It’s also delicious, adaptable, and widely available. The health advantages of salmon are listed below.
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1. Potassium-rich source
Potassium levels in salmon are very high. This is notably true with wild salmon, which delivers 13% of the daily requirement per 3.5 ounces (100 grams), compared to 8% for farmed salmon.
Wild salmon has more potassium than a medium-sized banana, which only delivers 9% of the daily intake. Potassium aids with blood pressure management. It lowers your chances of having a stroke as well.
Supplementing with potassium lowers blood pressure in persons with high blood pressure, particularly those who consume a lot of sodium, according to one study. Potassium also aids water levels and decreases blood pressure by reducing excessive water storage.
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2. It can help you avoid heart disease
Salmon consumption regularly may assist to prevent heart disease. This is mostly due to salmon’s propensity to increase blood levels of omega-3 fatty acids. Many people have an excessive amount of omega-6 fatty acids in their blood compared to omega-3s.
According to research, when the ratio of these two fatty acids is out of whack, the risk of heart disease rises. Consuming two meals of farmed salmon each week for four weeks boosted omega-3 blood levels by 8–9% and decreased omega-6 levels, according to an older study.
Furthermore, some evidence suggests that eating fish regularly is associated to decrease triglyceride levels and several other heart disease risk factors.
Selenium is a mineral that can be found in both soil and food. It’s classified as a trace mineral, which means it’s only required in trace amounts by the body. Getting adequate selenium in your diet, however, is essential.
Selenium protects bone health, lowers thyroid antibodies in persons with autoimmune thyroid disease, and may lower cancer risk, according to research.
Salmon offers 75–85 percent of the daily value for selenium in a 3.5-ounce (100-gram) serving. Salmon and other high-selenium seafood have been demonstrated to help persons with low selenium levels in their blood.
4. Excellent protein source
Salmon has a lot of good protein in it. Protein, like omega-3 fats, is a necessary ingredient in your diet. Protein helps your body heal after an injury, protects your bones, and helps you maintain muscle mass as you lose weight and age.
According to new research, every meal should contain at least 20–30 grams of high-quality protein for maximum health. Protein content in a 3.5-ounce (100-gram) portion of salmon is 22–25 grams.
5. It has astaxanthin in it
Astaxanthin is a substance that has been related to several positive health effects. Astaxanthin is a carotenoid antioxidant that gives salmon its distinctive red color. Astaxanthin seems to reduce the risk of heart disease by decreasing LDL (bad) cholesterol oxidation and boosting HDL (good) cholesterol levels.
According to some studies, astaxanthin may reduce inflammation, and oxidative stress, and protect against the formation of fatty plaque in the arteries, potentially lowering the risk of heart disease.
Furthermore, astaxanthin is thought to operate in conjunction with omega-3 fatty acids contained in salmon to protect the brain and neurological system against inflammation. Also, astaxanthin may aid in the prevention of skin deterioration and the appearance of youth.
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6. It has the potential to protect the health of the brain
Salmon consumption may boost brain function, according to a rising number of studies. Fatty fish and fish oil have been shown to lessen depressive symptoms, maintain fetal brain health during pregnancy, reduce anxiety, prevent age-related memory decline, and reduce dementia risk.
Consuming at least one dish of fish per week was linked to lower rates of cognitive deterioration in 1,566 older persons, according to a study.
7. It could help you lose weight
Salmon can lead to weight loss and maintain it if you consume it regularly. It helps regulate appetite-controlling hormones and makes you feel full, just like other high-protein foods.
Furthermore, when you eat protein-rich foods like salmon, your metabolic rate rises faster than when you eat other foods. Also, research suggests that omega-3 fats found in salmon and other fatty fish may help people lose weight and lose abdominal fat.
Supplementing with DHA, the main omega-3 present in salmon, resulted in much higher decreases in liver fat and belly fat in children with nonalcoholic fatty liver disease than in a placebo, according to one study.
Salmon also has a relatively low-calorie count. Farmed salmon has only 206 calories per 3.5-ounce (100-gram) serving, while wild salmon has only 182 calories per dish.
8. Omega-3 fatty acid-rich
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two long-chain omega-3 fatty acids found in salmon (DHA). Farmed salmon contains 2.3 grams of long-chain omega-3 fatty acids every 3.5-ounce (100-gram) serving, while wild salmon contains 2.2 grams.
Omega-3 fats, unlike most other fats, are considered “essential,” which means you must acquire them from your diet because your body cannot produce them. Most health organizations recommend that healthy persons consume 250–1,000 mg of EPA and DHA combined per day.
EPA and DHA were linked to a variety of health advantages, including reducing inflammation, lowering blood pressure, lowering cancer risk, and increasing the function of artery-lining cells.
According to a study of 22 research, taking an EPA and DHA supplement regularly can enhance vascular function significantly, particularly in persons who smoke, are overweight, or have high cholesterol or metabolic syndrome.
Furthermore, research has shown that eating fish increases omega-3 fat levels in your body equally as well as taking fish oil capsules.
10. B vitamins are abundant
B vitamins can be found in abundance in salmon. The B vitamin content of 3.5 ounces (100 grams) of wild salmon is as follows:
vitamin B12: more than 100% of the Daily Value (DV), vitamin B6: 56% of the daily value, folic acid: 7% of the daily value, pantothenic acid: 38% of the daily value, niacin: 63 percent of the daily value, riboflavin: 38% of the daily value,
thiamin: 23% of the daily value.
These vitamins help your body perform a variety of functions, including converting food into energy, generating and repairing DNA, and lowering chronic inflammation, which can contribute to disease.
According to research, all of the B vitamins work together to keep your brain and neurological system in top shape. Even in industrialized countries, people can be deficient in one or more of these vitamins.
How to add salmon to your diet can be done in a variety of ways:
- When cooking tuna salad with healthy mayo, use canned salmon instead of tuna.
- On sprouted-grain bread, spread smoked salmon and cream cheese, and top with cucumber or tomato slices.
- Grilled salmon with avocado sauce is a tasty option.
For a quick evening meal, bake herb-crusted salmon with a side of vegetables.
- Combine tinned salmon, hard-boiled eggs, avocados, lettuce, and tomatoes to make a Cobb salad.
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Salmon is a nutrient-dense food with a long list of health advantages. At least two servings per week can help you satisfy your nutrient requirements while also lowering your chances of developing a variety of ailments.
Salmon is also delicious, filling, and adaptable. Including this fatty fish in your diet regularly could significantly improve your health and quality of life.