Salmon is one of the great sources of nutrients. This popular fatty fish is not only rich in nutrients, but also can reduce certain risk factors for several different diseases; in addition, it is delicious, versatile, and widely available. Here are the top 5 incredible health benefits of Salmon.
1. Rich in omega-3 fatty acids
Salmon is rich in long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). A 3.5-ounce (100-gram) serving of farmed salmon contains 2.3 grams of long-chain omega. -3 fatty acids and the same serving of wild salmon contains 2.2 grams.
most other fats, omega-3 fats are considered “essential elements“, which means you must get them from your diet because our body cannot make them. These organizations recommend that healthy adults consume at least 250 to 1,000 mg of EPA and DHA per day.
EPA and DHA are believed to have several impressive health benefits, including lowering inflammation, lowering blood pressure, lowering the risk of cancer, and improving the function of arterial cells.
A review of 22 studies found that continuous supplementation with EPA and DHA can significantly improve arterial function, especially for people who smoke, are overweight, have high cholesterol, or have a high metabolism.
In addition, studies have shown that obtaining these omega-3 fats from fish can increase levels in the body, just like supplementing fish oil capsules effectively.
2. Great source of protein
Salmon is rich in high-quality protein. Like omega-3 fats, protein is another essential nutrient obtained from the diet. Protein has many important functions in the body, including helping your body heal after injury and protecting bone health.
And maintain muscle mass during weight loss and with age. Recent studies have found that for optimal health, each meal should provide at least 20 to 30 grams of high-quality protein. A serving of salmon contains 22-25 grams of protein.
3. High in B vitamins
Salmon is an excellent source of vitamin B. The following is the vitamin B content of 3.5 ounces (100 grams) of wild salmon:
- Vitamin B12: more than 100% of the daily intake (DV)
- Niacin: 63% of the daily intake
- Vitamin B6: daily intake 56% of intake
- Riboflavin: 38% of daily intake
- Pantothenic acid: 38% of daily intake
- Thiamine: 23% of daily intake
- Folic acid: daily intake 7%
These vitamins take part in some important processes in the human body, like converting the food you eat into energy, creating and repairing DNA, and reducing chronic inflammation that can lead to disease.
Studies have shown that all B vitamins work together to keep your brain and nervous system functioning optimally. Unfortunately, even people in developed countries may be deficient in one or more of these vitamins.
4. Good source of potassium
Salmon is a great source of potassium, especially wild salmon, which provides 13% of the recommended daily value per 100 grams (3.5 ounces), compared to 8% for farmed salmon.
In fact, the potassium content of wild salmon is higher than the same level. A medium-sized banana only provides 9% of the recommended daily intake. Potassium helps control blood pressure.
It can also reduce the risk of heart stroke. One review found that potassium supplementation can significantly reduce blood pressure levels in hypertensive patients, especially those who consume large amounts of sodium.
Potassium can also work with sodium to help regulate fluid balance and lower blood pressure. Prevent overdose.
5. Loaded with selenium
Selenium is a mineral we found Selenium from soil and certain foods. It is considered a trace mineral, which means our body needs very small amounts.
However, it is important to get enough selenium in your diet, because research shows that selenium helps protect bone health, reduces thyroid antibodies in patients with autoimmune thyroid disease, and may reduce the risk of cancer.
Salmon provides 75% to 85% DV for selenium. An earlier study found that people who consumed two servings of salmon a week had significantly higher blood selenium levels than people who consumed fish oil capsules with lower selenium content.