10 Impressive Health Benefits of Salmon

10 Impressive Health Benefits of Salmon

Salmon is a highly nutritious food, rich in omega-three fatty acids and protein; consuming salmon could provide you with many health benefits.

Here are some of the health benefits related to eating salmon.

1. High in Omega-3 Fatty Acids

Salmon contains omega-3 fatty acids, which contribute to heart and brain health. A 100 gram serving of farmed salmon contains 2.3 grams of long-chain omega-three fatty acids. Wild salmon contains approximately 2.6 grams.

Health professionals recommend an intake of at least 250-500mg of omega-three fatty acids for healthy adults.

Omega-three fatty acids reduce inflammation, lower blood pressure, and decrease the risk of some cancer types.

Some studies show that consuming foods rich in omega-3 fatty acids could reduce the risk of heart disease.

2. Excellent Source of Protein

Salmon is an excellent protein source, which is a vital macronutrient for building, strengthening, and maintaining muscle tissue. Protein also protects and strengthens the bones.

3.5 ounces of salmon contains about 22 grams of protein.

3. Rich in B Vitamins

Salmon is high in B vitamins, which are crucial for your overall health. Salmon contains vitamins B1, B2, B3, B5, B6, B9, and B12.

Why are B vitamins essential?

B vitamins are essential because they play a significant role in transforming the food you consume into energy. They are also responsible for generating and regenerating DNA. They contribute to decreasing the inflammation that is connected to heart disease.

4. Rich in Potassium

Salmon is a good source of potassium; a 100 gram serving of wild salmon contains approximately 18 percent of potassium's recommended daily intake.

There is more potassium in salmon than there is in a large banana; they contain only 10 percent of potassium's recommended daily intake.

Potassium is a vital electrolyte because it regulates blood pressure, and it plays a significant role in preventing heart disease.

5. Selenium

Selenium is an essential mineral that is responsible for healthy nail and hair growth. It also protects the bones and thyroid gland against free radical damage.

A 100 gram serving of salmon contains about 60 percent of the recommended daily intake of selenium.

6. Contains Antioxidants

Salmon contains powerful antioxidants such as astaxanthin, which is responsible for lowering the risk of heart disease by reducing LDL cholesterol and boosting HDL cholesterol. HDL cholesterol contributes to heart disease and other major health problems.

Studies have shown that regular intake of astaxanthin can significantly reduce the oxidation of LDL cholesterol.

Astaxanthin also reduces inflammation associated with brain deterioration.

7. Might Reduce Risk of Heart Disease

Consuming salmon could reduce the risk of heart disease.

Studies have shown that salmon facilitates the bioavailability of omega-three fatty acids in the blood. Salmon balances omega-three and omega-6 fatty acids to protect the heart against disease.

Fatty fish reduces triglycerides and increases omega-three fats, which plays a significant role in keeping the heart-healthy.

8. Weight Loss

Eating lots of salmon and other fatty fish can boost your weight loss efforts because they contain significant amounts of protein, which increases the rate at which the body burns fat.

Salmon is also a low-calorie food; 100 grams of salmon contains approximately 206 calories.

9. Fights Inflammation

Research indicates that salmon can help fight inflammation in the body, which is significant because inflammation contributes to many diseases such as cancer and heart disease.

Some studies show that consuming salmon reduces inflammation in individuals that suffer from various inflammatory diseases.

10. Protects The Brain

Consuming salmon might help to protect the brain from dementia, anxiety, memory loss, and dementia.

One study revealed that eating fatty fish twice a week reduces memory loss in older adults by up to 13 percent.

Studies also suggest that consuming salmon and other fatty fish could protect unborn babies from fetal brain damage.

Conclusion

To experience the powerful health benefits associated with eating salmon, consume at least two salmon servings per week.

Eating plenty of salmon could protect the brain from degenerative diseases such as dementia and alzheimers; it could also decrease the risk of heart disease, cancer, and inflammatory autoimmune disorders such as inflammatory bowel disease and ulcerative colitis.

Packed with protein and omega-three fatty acids, salmon might help you lose weight if combined with a healthy, balanced diet and regular exercise.