Salmon is one of the most nutritious foods on earth. Delicious, delicate flavor with less fishy smell. It can be steamed, stir-fried, smoked, roasted, grilled or poached. Sushi and sashimi can also be eaten raw.
The bottom line is that salmon is easy and cheap to buy and has the same powerful health benefits as fresh fish. In fact, almost all canned salmon is wild rather than farmed, and is very nutritious.
Rich< u>Omega-3Fatty acids
Salmon is the best source of the long-chain omega-3 fatty acids EPA and DHA one.
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, meaning you must get them from 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 EPA and DHA per day combination.
EPA and DHA have many health benefits, such as reducing inflammation, lowering blood pressure, reducing cancer risk and improving the function of cells lining arteries.
A 2012 analysis of 16 controlled studies found that daily intake of 0.45-4.5 grams of omega-3 fatty acids significantly improved arterial function.
What's more, research shows that taking these omega-3 fats from fish can increase fat levels in the body as much as taking fish oil capsules.
As for how much fish to eat, eating at least two servings of salmon per week can help meet your omega-3 fatty acid needs.
Important source of protein
Salmon is rich in high-quality protein.
Like omega-3 fats, protein is an essential nutrient that must be obtained from your 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 research has 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.
High Vitamin< u>B
Salmon is an excellent source of B vitamins.
Here are the amounts of B vitamins in 3.5 ounces (100 grams) of wildSalmon:
Vitamin B1 (Thiamine): RDI of 18 %
Vitamin B2 (riboflavin): 29% of the RDI
Vitamin B3 (niacin): 50% of the RDI
Vitamin B5 (pantothenic acid): 19% of the RDI
Vitamin B6: RDI 47% of the RDI
Vitamin B9 (folate): 7% of the RDI
Vitamin B12: 51% of the RDI
These vitamins are involved in several important processes in your body, including converting the food you eat into energy , create and repair DNA and reduce inflammation that can lead to heart disease.
Research shows that all B vitamins work synergistically to maintain optimal brain and nervous system function. Unfortunately, even people in developed countries may be deficient in one or more of these vitamins.
Almon is high in potassium
This is especially true with wild salmon, which provides 18% of the RDI per 3.5 ounces, compared to 11% for farmed salmon.
Salmon actually contains more potassium than the same amount 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 significantly lowers blood pressure, especially when added to a high-sodium diet.
One of the ways potassium lowers blood pressure is by preventing excess water retention.
One study found that limiting potassium ions led to increased water retention and blood pressure in healthy people with normal blood pressure.
Rich in Selenium
Selenium is a mineral found in soil and some foods.
It is considered a trace mineral, meaning your body only needs it in small amounts. However, it is important to get enough selenium in your diet.
Research shows that selenium helps protect bone health, lowers thyroid antibody levels in people with autoimmune thyroid disease, and may reduce the risk of cancer.
3.5 ounces of salmon provides 59–67% of the RDI for selenium.
Consumption of salmon and other high-selenium seafood has been shown to improve selenium levels in people whose diets are low in this mineral.
One study found that people who ate two servings of salmon per week had significantly higher levels of selenium in their blood than those who consumed fish oil capsules that contained less selenium.
Contains the antioxidant astaxanthin
Astaxanthin is a compound linked to a variety of health benefits. As a member of the carotenoid antioxidant family, astaxanthin provides salmon with its red pigment.
Astaxanthin appears to reduce the risk of heart disease by reducing the oxidation of LDL ("bad") cholesterol and increasing HDL ("good") cholesterol.
One study found that 3.6 mg of astaxanthin per day was enough to reduce the oxidation of LDL cholesterol, potentially reducing the risk of heart disease.
Additionally, astaxanthin is thought to work with salmon’s omega-3 fatty acids to protect the brain and nervous system from inflammation.
What's more, astaxanthin may even help prevent skin damage and make you look younger.
In one study, 44 people with sun-damaged skin experienced significant improvements in skin elasticity and hydration after taking 2 mg of astaxanthin and 3 g of collagen for 12 weeks.
Salmon contains 0.4-3.8 mg of astaxanthin per 3.5 ounces, with red salmon having 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 boost omega-3s in the blood. Many people have too much omega-6 fatty acids in their blood compared with omega-3s.
Research shows that when the balance of these two fatty acids is imbalanced, the risk of heart disease increases.
In a four-week study of healthy men and women, eating two servings of farmed salmon per week increased omega-3 blood levels by 8-9% and decreased omega-6 levels.
Additionally, eating salmon and other fatty fish has been found to lower triglycerides and increase levels of omega-3 fats more than fish oil supplements.
May benefit weight management
Regular consumption of salmon can help you lose weight and stay healthy.
Like other high-protein foods, it helps regulate hormones that control appetite, making you feel full.
In addition, compared with other foods, after eating protein-rich foods such as salmon, the metabolic rate increases. More.
Research suggests that omega-3 fats in salmon and other fatty fish may promote weight loss and reduce Belly fat.
A study of children with non-alcoholic fatty liver disease found that DHA supplementation compared with placebo (the main omega-3 in salmon) can lead to significantly greater reductions in liver fat and abdominal fat.
In addition, salmon is low in calories. A 3.5-ounce serving of farmed salmon contains only 206 calories, compared to 182 calories for wild salmon.
Can help fight inflammation
Salmon 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 can help reduce markers of inflammation in people at risk for these and other diseases.
In an eight-week study of middle-aged and middle-aged Chinese women, eating 3 ounces (80 grams) of salmon and other fatty fish per day led to reductions in the inflammatory markers TNF-a and IL-6.
In another eight-week study, 12 men with ulcerative colitis who ate 21 ounces (600 grams) of salmon per week had reduced inflammatory markers in their blood and colon and improved self-reported symptoms. improve.
May protect brain health
A growing body of research suggests adding salmon to your 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 65 and older, eating fatty fish at least twice a week was associated with a greater decline in age-related memory problems than eating fatty fish less than once a week. 13% slower.
In another study, people with normal brain function who regularly consumed fatty fish were found to have more gray matter in their brains. Researchers noted that this could reduce their risk of memory problems later in life.
