Impressive Health Benefits of Salmon.

 

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 11 amazing 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 .

EPA and DHA have been credited with several health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer and improving the function of the cells that line your arteries .

Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease.

2. Great Source of Protein

Salmon is rich in high-quality protein.

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 in 3.5 ounces (100 grams) of wild salmon

4. Good Source of Potassium

Salmon is quite high in potassium.

Potassium helps control your blood pressure. It also reduces your risk of stroke.

A large analysis of 31 studies found that supplementing with potassium significantly reduced blood pressure, especially when added to a high-sodium diet.

One of the ways in which potassium lowers blood pressure is by preventing excess water retention.

5. Loaded With Selenium

Selenium is a mineral found in soil and certain foods.

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.

3.5 ounces of salmon provide 59–67% of the RDI of selenium .

Consuming salmon and other high-selenium seafood has been shown to improve blood levels of selenium in people whose diets are low in this mineral .

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. Contains the Antioxidant Astaxanthin

Astaxanthin is a compound linked to several powerful health effects. As a member of the carotenoid family of antioxidants, astaxanthin gives salmon its red pigment.

Astaxanthin appears to lower the risk of heart disease by reducing oxidation of LDL (the “bad”) cholesterol and increasing HDL (the “good”) cholesterol.

7. 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.

Consuming salmon can help protect against heart disease by increasing levels of omega-3 fats, decreasing levels of omega-6 fats and lowering triglycerides.

8. May Benefit Weight Control

Consuming salmon frequently can help you lose weight and keep it off.

Like other high-protein foods, it helps regulate the hormones that control appetite and make you feel full .

In addition, your metabolic rate increases more after eating protein-rich foods like salmon, compared to other foods.

Research suggests that the omega-3 fats in salmon and other fatty fish may promote weight loss and decrease belly fat in overweight individuals.

One study in children with non-alcoholic fatty liver disease found that supplementing with DHA, the main omega-3 found in salmon, led to significantly greater reductions in liver fat and belly fat, compared to a placebo.

Consuming salmon may help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat.

9. Can Help Fight Inflammation

Salmon can be a powerful weapon against inflammation.

10. May Protect Brain Health

A growing number of studies suggest that including salmon in your diet might improve brain function.

Frequent salmon consumption may help reduce symptoms of anxiety and depression, protect fetal brain health in pregnancy and decrease the risk of age-related memory problems.