Salmon is one of the most nutritious foods on the planet.
This popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases. It’s also tasty, versatile and widely available.
Here are 8 important health benefits of salmon.
1. Rich in Omega-3 Fatty Acids
Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA.
A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.6 grams
2. Great Source of Protein
Salmon is rich in high-quality protein.
Like omega-3 fats, protein is an essential nutrient that you must get from your diet.
Protein plays a number of important roles in the body, including helping your body heal after injury, protecting bone health and maintaining muscle mass during weight loss and the aging process
3. High in B Vitamins
Salmon is an excellent source of B vitamins.
Below is the B vitamin content of wild salmon
Vitamin B1 18% B2 29% B3 50% B5 19% B6 47% B9 7% B12: 51%
4. Good Source of Potassium
Salmon is quite high in potassium.
This is especially true of wild salmon, which provides 18% of the RDI per 3.5 ounces, versus 11% for farmed
Potassium helps control your blood pressure. It also reduces your risk of stroke.
5. Loaded With Selenium
Selenium is a mineral found in soil and certain foods.
It’s considered a trace mineral, meaning your body only needs tiny amounts of it. Nevertheless, getting enough selenium in your diet is important.
Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease and may reduce the risk of cancer.
6. May Reduce the Risk of Heart Disease
Eating salmon on a regular basis may help protect against heart disease. This is due, in large part, to salmon’s ability to boost omega-3s in the blood. Many people have too many omega-6 fatty acids in their blood, in relation to omega-3s. Research suggests that when the balance of these two fatty acids is off, the risk of heart disease increases.
7. Can Help Fight Inflammation
Many experts believe that inflammation is the root cause of most chronic diseases, including heart disease, diabetes and cancer
8. May Protect Brain Health
A growing number of studies suggest that including salmon in your diet might improve brain function.
Both fatty fish and fish oil have been found to reduce depressive symptoms, protect fetal brain health during pregnancy, decrease anxiety, slow age-related memory loss and lower the risk of dementia
In addition, salmon is tasty, satisfying and versatile. Including this fatty fish as a regular part of your diet may very well improve your quality of life.