Salmon health benefits and why you should add it to your diet
Salmon is one of the most nutrient-rich foods on the planet. This versatile and delicious popular fatty fish is not only abundant in nutrients but also may reduce your vulnerability to various diseases. This article will explore 7 major health benefits of salmon, together with how to incorporate this fish into your diet.
Salmon Calories
1 salmon serving (3 to 4 ounces) is around 200 calories. Therefore salmon is low in saturated fat and is a great source of protein. Furthermore, salmon is an excellent source of vitamin B12, rich in other nutrients like potassium and iron [1].
Salmon health benefits
1. Abundant in omega-3 fatty acids
Salmon is one of the best sources of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
A 3.5-ounce (100-gram) portion of farmed salmon contains2.3 grams of long-chain omega-3 fatty acids. Omega-3 fats are considered “essential for consumption”as your body cannot create them.
It is recommended that healthy adults consume a minimum of 250–1,000 mg of combined EPA and DHA per day (EPA and DHA have been credited with several impressive health benefits, such as reducing inflammation, alleviating blood pressure, decreasing the risk of cancer, and enhancing the function of the cells that line your arteries. Moreover, consuming these omega-3 fats from fish boosts levels in your body even better than supplementing with fish oil capsules [2]. Consuming at least two servings of salmon per week can address your omega-3 fatty acid requirements.
2. Excellent source of protein
Salmon is abundant in high quality protein.
Protein is an essential nutrient that you must get from your diet. Proteins helps you recuperate post injury, sustain muscle mass, safeguard bone health as you age and during weight loss.
A 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein.
3. Rich in B vitamins
Salmon is a great source of B vitamins.
- Vitamin B12: more than 100% of the DV
- Niacin: 63% of the DV
- Vitamin B6: 56% of the DV
- Riboflavin: 38% of the DV
- Pantothenic acid: 38% of the DV
- Thiamine: 23% of the DV
- Folic acid: 7% of the DV (2)
These vitamins convert the food you eat into energy, repair and create DNA, and decrease chronic inflammation, which can lead to disease.
4. Rich source of potassium
Salmon, especially wild salmon, is rather high in potassium. Wild salmon offers 13% of the DV per 3.5 ounces (100 grams) as compared to 8% for farmed salmon (2). Even an equivalent amount of banana offers just 9% of the DV! Potassium is beneficial as it manages your blood pressure and may decrease the risk of stroke. One study found that supplementing with potassium considerably decreased blood pressure levels in people with high blood pressure and who consumed huge amounts of sodium(3). Besides, potassium regulates fluid balance and reduces blood pressure by stopping excess water retention [2].
5. Loaded with selenium
Selenium is a trace mineral (meaning you require only a small amount in your body) found in soil and some foods like salmon. Consuming ample selenium in your diet is vital. Selenium safeguards bone health and reduces thyroid antibodies in people with autoimmune thyroid disease. Also it may potentially decrease the risk of some types of cancer. A 3.5-ounce (100-gram) serving of salmon contains 75–85% of the DV for selenium.
6. A source of astaxanthin
Astaxanthin is a compound associated with certain potent health effects. A part of the carotenoid family of antioxidants, astaxanthin provides salmon its red hue . This compound seems to reduce vulnerability to heart disease by decreasing the oxidation of LDL (bad) cholesterol and raising levels of HDL (good) cholesterol. What is more, astaxanthin supposedly collaborates with the omega-3 fatty acids found in salmon to prevent the inflammation of the brain and nervous system.
Good news for those of you who would want to maintain a youthful look: staxanthin could function as an antioxidant, decrease the appearance of wrinkles, enhance skin elasticity, and defend skin cells from damage.
7. May decrease the risk of heart disease
Eating salmon on a regular basis may reduce your vulnerability to heart disease Salmon can enhance levels of omega-3 fatty acids in the blood. If you have too many omega-6 fatty acids in your blood vis-a-vis omega-3s, you may have an imbalance of these two fatty acids, increasing the risk of heart disease. Other studies indicate that regular consumption of fish may be associated with lower triglyceride levels, decreasing risk for heart disease.
How to include more salmon into your diet?
- Use salmon in place of tuna when making a sandwich
- Enjoy baked salmon with salad for dinner
References
[1] J. Donovan, “Health benefits of Salmon,” WebMD. [Online]. Available: https://www.webmd.com/food-recipes/benefits-salmon. [Accessed: 12-Aug-2022].
[2] F. Spritzler, “Salmon: Nutrition, health benefits, and more,” Healthline, 29-Mar-2022. [Online]. Available: https://www.healthline.com/nutrition/salmon-nutrition-and-health-benefits#4. [Accessed: 12-Aug-2022].
[3] F. T. V. F. D. A. R. V. M; “The effect of potassium supplementation on blood pressure in hypertensive subjects: A systematic review and meta-analysis,” International journal of cardiology. [Online]. Available: https://pubmed.ncbi.nlm.nih.gov/28024910/. [Accessed: 12-Aug-2022].
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