11 Surprising Salmon health benefits.
Salmon nutrition is one of the most nutritious foods on the planet. This popular fish is rich in nutrients and can reduce risk factors for various diseases. It is also tasty, versatile and widely available. Be sure to read and share. Salmon nutrition and the Benefits.
1. Salmon nutrition Is Rich in Omega-3 Fatty Acids
Salmon nutrition is one of the best sources of long-chain omega-3 fatty acids EPA and DHA. A portion of 100 grams of Salmon contains about 2.3 grams of long chain omega-3 fatty acids.
Unlike most other fats, omega-3 fats are considered “essential”, meaning you should get them from your diet since your body can not produce it.
Although there is no recommended daily intake of omega-3 fatty acids, many health organizations recommend that healthy adults receive a minimum of 250-500 mg of EPA and DHA combined per day.
EPA and DHA are health benefits because they decrease inflammation, lower blood pressure, reduce the risk of cancer, and improve the function of the cells that line your arteries.
A 2012 review of 16 controlled studies found that taking 0.45-4.5 grams of omega-3 fatty acids per day led to significant improvements in arterial function.
2. Salmon Is Protein Source
Salmon is rich in high-quality protein. Like omega-3 fats, protein is an essential nutrient that should be consumed through your diet.
Protein plays several important roles in the body, including helping your body treat lesions, protect bone health and maintain muscle mass during weight loss and the aging process.
Recent research has found that for optimum health, every meal should provide at least 20-30 grams of high-quality protein.
A portion of Salmon nutrition contains about 22-25 grams of protein.
3. Salmon nutrition Is Rich in Vitamins B
Salmon is an excellent source of B-complex vitamins. Below is the vitamin B content for every 100 grams of Salmon nutrition:
Vitamin B1 (Thiamine): 18% of the daily recommendation;
Vitamin B2 (riboflavin): 29% of the daily recommendation;
Vitamin B3 (niacin): 50% of the daily recommendation;
Vitamin B5 (pantothenic acid): 19% of the daily recommendation;
Vitamin B6: 47% of the daily recommendation;
Vitamin B9 (folic acid): 7% of the daily recommendation;
Vitamin B12: 51% of daily recommendation.
These vitamins are involved in several important processes in your body, including turning the food you eat into energy, creating and repairing the DNA, and reducing the inflammation that can lead to heart disease.
Studies have shown that all B vitamins work together to maintain optimal functioning of your brain and nervous system. Unfortunately, many people are deficient in this vitamin.
4. Salmon nutrition Is Potassium Source
Salmon is very rich in potassium (1, 2). In fact, Salmon nutrition contains more potassium than an equivalent amount of banana (19). Potassium helps to control blood pressure. It also reduces the risk of stroke.
A large analysis of 31 studies found that potassium supplementation significantly reduced blood pressure. Potassium lowers blood pressure is by preventing excess water retention.
One study found that restricting potassium led to an increase in water retention and blood pressure in healthy people with normal blood pressure.
5. Salmon Is Rich in Selenium
Selenium is a mineral found in soil and certain foods. It is considered a trace mineral, meaning that your body only needs small amounts of it. However, getting enough selenium in your diet is important.
Studies have shown that selenium helps protect bone health, lowers thyroid antibodies in people with autoimmune thyroid disease and may reduce the risk of cancer.
One study found that blood levels of selenium increased significantly more in people who consumed two servings of Salmon per week than those who consumed fish oil capsules containing less selenium.
6. Salmon nutrition Is Rich in Antioxidant
The Meat House Antioxidant Is Rich in Antioxidants
Astaxanthin is a compound linked to several powerful health effects. As a member of the antioxidant carotenoid family, Astaxanthin gives Salmon nutrition its red pigment.
Astaxanthin appears to reduce the risk of heart disease by reducing the oxidation of LDL (the “bad”) cholesterol and increasing HDL (the “good”) cholesterol (30, 31). One study found that 3.6 mg of Astaxanthin daily was sufficient to reduce the oxidation of LDL cholesterol, which could potentially reduce the risk of heart disease.
In addition, it is believed that Astaxanthin works with Salmon nutrition omega-3 fatty acids to protect the brain and nervous system from inflammation.
In addition, Astaxanthin may even help prevent skin damage and help you look younger.
7. Salmon May Reduce Risk of Heart Disease
Eating Salmon on a regular basis can help protect you against heart disease.
This is due, in large part, to Salmon nutrition’s ability to raise omega-3 in the blood. Many people have many omega-6 fatty acids in their blood compared to omega-3s.
Research suggests that when there is an imbalance of these two fatty acids, the risk of heart disease increases.
In a four-week study done in healthy men and women, consuming two servings of Salmon nutrition per week increased omega-3 levels in the blood by 8-9% and decreased omega-6 levels.
8. Salmon nutrition Can Benefit From Weight Control
Consuming Salmon nutrition can help you lose weight.
Like other high protein foods, it helps regulate the hormones that control appetite and make you feel satisfied.
In addition, their metabolic rate increases after eating protein-rich foods like Salmon nutrition compared to other foods.
Research suggests that omega-3 fats in Salmon nutrition and other fatty fish can promote weight loss and decrease belly fat in overweight individuals.
9. Salmon Fights Inflammation
Salmon nutrition can be a powerful weapon against inflammation. Many experts believe that inflammation is the root cause of most chronic diseases, including heart disease, diabetes, and cancer.
Several studies have found that eating more Salmon nutrition helps reduce the markers of inflammation in people at risk for these and other diseases.
In an eight-week study of middle-aged and elderly women, consuming 80 grams of Salmon and other fatty fish daily led to reductions in the inflammatory markers of TNF-α and IL-6.
In another eight-week study, 12 men with ulcerative colitis who consumed 600 grams of Salmon per week experienced a decrease in inflammatory markers in the blood and colon, along with self-reported improvements in symptoms.
10. Salmon Nutrition Can Protect Brain Health
An increasing number of studies suggest that including Salmon nutrition in your diet can improve brain function.
Both fatty fish and fish oil reduce depressive symptoms, protect fetal brain health during pregnancy, reduce anxiety, reduce age-related memory loss, and reduce the risk of dementia.
In a study of people 65 years of age or older, consuming fatty fish at least twice a week was associated with a 13% decline in age-related memory problems.
In another study, people with normal brain function who consumed fatty fish on a regular basis were found to have the more gray matter in their brains. The researchers observed that this could reduce the risk of memory problems later in life.
11. Salmon nutrition Is Delicious and Versatile
Salmon is undeniably delicious with a unique flavor. It is also extremely versatile. It can be steamed, grilled, consumed raw … It is a great accompaniment to vegetables and salads.
It is a nutritional potency that provides several health benefits.
Also, the Salmon is tasty and versatile. Including this fatty fish as a part of your true nutrition will improve your quality of life.