Salmon is one of the most nutritious foods on the planet. Delicious, delicate flavor, less fishy smell. It can be steamed, fried, smoked, grilled, grilled or boiled. You can also eat sushi and sashimi raw.
The most important thing is that salmon is easy to buy and cheap, and has the same powerful health benefits as fresh fish. In fact, almost all canned salmon are wild rather than farmed, and the nutrition is very good.
Salmon rich in Omega-3 fatty acids is one of the best sources of long-chain omega-3 fatty acids EPA and DHA.
3.5 ounces (100 grams) of farmed salmon contains 2.3 grams of long-chain omega-3 fatty acids, while the same wild salmon contains 2.6 grams.
Unlike most other fats, omega-3 fats are considered essential, that is, you must consume them in your diet because the body cannot produce them.
Although there is no recommended daily intake (RDI) for Omega-3 fatty acids, many health organizations recommend that healthy adults consume at least 250-500 mg of a combination of EPA and DHA per day.
EPA and DHA have many health benefits, such as reducing inflammation, lowering blood pressure, reducing the risk of cancer and improving the function of the cells in the lining of the arteries.
An analysis of 16 controlled studies in 2012 found that daily intake of 0.45-4.5 grams of Omega-3 fatty acids can significantly improve arterial function.
More importantly, studies have shown that taking these omega-3 fats from fish can increase the fat content in the body just like increasing fish oil capsules.
As for how much fish to eat, eating at least two servings of salmon a week can help meet your omega-3 fatty acid needs.
An important source of protein
Salmon isrich in high-quality protein.
Like omega-3 fats, protein is an essential nutrient that must be obtained from the diet.
Protein plays many important roles in the body, including helping your body heal after injury, protecting bone health and maintaining muscle mass during weight loss and aging.
Recent studies have found that for optimal health, each meal should provide at least 20-30 grams of high-quality protein.
A 3.5-ounce serving of salmon contains 22-25 grams of protein.
salmon is an excellent source of B vitamins.
The following isthe vitamin B content in 3.5 ounces (100 grams) ofwildsalmon:
Vitamin B1 (thiamine): 18% of RDI
Vitamin B2 (riboflavin): 29% of RDI
Vitamin B3 (niacin): RDI 50%
Vitamin B5 (Pantothenic Acid): 19% of RDI
Vitamin B6: 47% of RDI
Vitamin B9 (Folic Acid): 7% of
RDI Vitamin B12: 51% of RDI
These vitamins are related to several important processes in your body, including The food you eat is converted into energy, creating and repairing DNA, and reducinginflammationthat can lead toheart disease.
Studies have shown that all B vitamins can work synergistically to maintain the best function of the brain and nervous system. Unfortunately, even people in developed countries may lack one or more of these vitamins.
Almon's high potassium content is
especially true for wild salmon, which provides 18% RDI per 3.5 ounces, compared to 11% for farmed salmon.
In fact, salmon contains more potassium than the same number of bananas, which provide 10% of the RDI.
Potassium helps control blood pressure. It can also reduce the risk of stroke.
A large-scale analysis of 31 studies found that potassium supplementation can significantly reduce blood pressure, especially when added to a high-sodium diet.
One of the ways potassium lowers blood pressure is to prevent excessive water retention.
A study found that limiting potassium ions can increase water retention and blood pressure in healthy people with normal blood pressure.
Rich in selenium
Selenium is a mineral found in soil and certain foods.
It is considered a trace mineral, which means your body only needs a small amount. However, it is important to get enough selenium in your diet.
Studies have shown that selenium can help protect bone health, reduce thyroid antibody levels in patients with autoimmune thyroid disease, and may reduce the risk of cancer.
A 3.5-ounce serving of salmon provides 59-67% of the RDI of selenium.
Eating salmon and other high-selenium seafood has been shown to improve selenium levels in people whose diets are low in this mineral.
A study found that people who consumed two servings of salmon a week had significantly higher blood levels of selenium than those who consumed fish oil capsules with less selenium.
Contains antioxidant astaxanthin
Astaxanthin is a compound related to many health benefits. As a member of the carotenoid antioxidant family, astaxanthin provides red pigment to salmon.
Astaxanthin seems to reduce the risk of heart disease byreducing the oxidation of LDL ("bad") cholesterol and increasing HDL ("good") cholesterol.
A study found that 3.6 mg of astaxanthin per day is sufficient to reduce the oxidation of LDL cholesterol, which may reduce the risk of heart disease .
In addition, astaxanthin is believed to work with salmon's omega-3 fatty acids to protect the brain and nervous system from inflammation.
More importantly, astaxanthin can even help prevent skin damage and make you look younger.
In a study, 44 people with sunburned skin took 2 mg of astaxanthin and 3 g of collagen at the same time for 12 weeks, and their skin elasticity and hydration were significantly improved.
Salmon contains 0.4-3.8 mg of astaxanthin per 3.5 ounces, and red salmon contains the highest content.
Can reduce the risk of heart
disease. Eating salmon regularly may help prevent heart disease.
This is largely due to salmon's ability to enhance omega-3 in the blood. Compared with omega-3s, many people have too much omega-6 fatty acids in their blood.
Studies have shown that when the balance of these two fatty acids is out of balance, the risk of heart disease increases.
In a four-week study of healthy men and women, eating two servings of farmed salmon a week increased omega-3 blood levels by 8-9% and lowered omega-6 levels.
In addition, it has been found that eating salmon and other fatty fish can lower triglycerides and increase the content of omega-3 fats than fish oil supplements.
May be beneficial for weight control
Regular consumption of salmon can help you lose weight and stay healthy.
Like other high-protein foods, it helps regulate the hormones that control appetite and makes you feel full.
In addition, compared with other foods, eating salmon and other protein-rich foods increases the metabolic rate more.
Studies have shown that the omega-3 fats in salmon and other fatty fish may promote weight loss and reduce belly fat in overweight individuals.
A study of children with non-alcoholic fatty liver disease found that compared with placebo, supplementation with DHA (the main omega-3 in salmon) can significantly reduce liver fat and abdominal fat.
In addition, the calorie content of salmon is very low. A 3.5-ounce serving of farmed salmon contains only 206 calories, while wild salmon has only 182 calories.
Can help fight inflammation
Salmon can be used as 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 can help reduce inflammation indicators in people at risk of these and other diseases.
In an eight-week study of middle-aged and middle-aged Chinese women, a daily consumption of 3 ounces (80 grams) of salmon and other fatty fish caused a reduction in inflammation markers TNF-a and IL-6.
In another eight-week study, 12 men with ulcerative colitis who ate 21 ounces (600 grams) of salmon each week had reduced inflammatory markers in their blood and colon and improved self-reported symptoms.
May protect brain health
More and more studies have shown that adding salmon to the diet may improve brain function.
Both fatty fish and fish oil have been found to reduce symptoms of depression, protect fetal brain health during pregnancy, reduce anxiety, reduce age-related memory, and reduce the risk of dementia.
In a study of people aged 65 and over, eating fatty fish at least twice a week was 13% slower than eating fatty fish less than once a week compared with age-related memory problems. .
In another study, it was found that people with normal brain function who regularly consume fatty fish have more gray matter in their brains. The researchers pointed out that this can reduce the risk of memory problems later in life.