Top 5 Health Benefits of Salmon
Salmon is one of the most popular dishes in the United States, not only because it tastes as wonderful as it looks, but also because of its incredible nutritional value, including a high concentration of omega-3 fats. And if that isn’t enough to get salmon on your plate, you might be delighted to hear that there are six distinct varieties of salmon available in the United States, each with its own distinct taste, visual appeal, and scent. This rich, buttery-flavored fish is either wild-caught or farmed (via a technique known as aquaculture), and in just a few minutes, you’ll understand why you should include more of it in your diet.
The nutritional value of salmon
Researchers have observed that the nutritional value of salmon might vary depending on the species and whether it was wild-caught or farmed. For example, farmed salmon includes a few extra nutritious fats and calories, but wild-caught salmon provides a little more protein. But picking which salmon to eat for its health advantages is already a challenging task, so we won’t go into too much detail about the little, mainly insignificant differences.
A 3.5-ounce (100-gram) portion of cooked wild or farmed salmon has 182 and 206 calories, 25 and 22 grams of protein, and 8 and 12 grams of fat, respectively.
The major health benefits of salmon
After decades of research, we have identified fish as one of the few animal foods regularly associated with health advantages. But what makes salmon so special? What makes Dr. Dariush Mozaffarian, a distinguished professor and head of Tufts University’s Food is Medicine Institute, speak so highly of salmon? Here are the top five health benefits of salmon.
1. Rich in omega-3 fatty acids
Unlike most other fats, omega-3 fats are classified as “essential,” which means your body cannot produce them and can only be obtained from your diet. Salmon is an excellent source of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A 3.5-ounce (100-gram) serving of salmon contains around 2.3 grams of long-chain omega-3 fatty acids, making it an excellent source.
It is generally recommended that healthy healthy individuals consume at least 250-1,000 mg of mixed EPA and DHA daily. Both fatty acids have been linked to a variety of amazing health advantages, including reduced inflammation, lower blood pressure, and decreased cancer risk. Several studies have even discovered that adequate and consistent daily consumption of EPA and DHA can dramatically enhance vascular function, particularly in those who smoke, have high cholesterol levels, are overweight, or have metabolic syndrome.
Approximately speaking, all of this translates to consuming at least two servings of salmon per week to help you meet your omega-3 fatty acid needs.
2. Also rich in protein
Salmon has plenty of protein, another necessary nutrient. Protein, as you are probably aware, serves a variety of functions within your body. These tasks include assisting with injury recovery, supporting bone health, and maintaining muscle mass through weight loss and as you age. Ideally, researchers recommend that each meal contain at least 20-30 grams of protein. For reference, a 3.5-ounce (100-gram) portion of salmon includes 22-25 grams of protein, making it an excellent choice for satisfying your daily protein requirements.
3. High concentration of potassium
Wild salmon has a substantial potassium content, delivering 13% of the daily value per 3.5 ounces (100 grams). Farmed salmon provides just 8% of the daily value, so keep that in mind. You may already be aware of bananas as a high-potassium food, but wild salmon has more potassium than an equal amount of bananas.
Potassium and sodium work together to control fluid balance and reduce blood pressure by avoiding excessive water retention, meaning a lower chance of having a stroke. One review of several studies revealed that potassium considerably lowers blood pressure levels in those with high blood pressure, particularly those who consume a lot of salt. Potassium may lessen the risk of stroke by helping to control blood pressure.
4. A complete bundle of B vitamins
According to studies, all of the B vitamins work together to keep your brain and neurological system operating optimally. These vitamins play key roles in your body’s operations, including converting food into energy, generating and repairing DNA, and lowering chronic inflammation as well as the risk of relevant diseases.
The good news is that salmon is an excellent source of B vitamins as it contains more than 100% of the daily value for vitamin B12 as well as a large portion of vitamin B3 (niacin), vitamin B6, riboflavin, and pantothenic acid. There’s also a decent amount of thiamine and folic acid in salmon.
5. High in selenium
Selenium has been found in studies to help maintain bone health, reduce thyroid antibodies in persons with autoimmune thyroid disease, and perhaps lower the risk of some forms of cancer. It is classed as a trace mineral, which means your body only requires a minimal quantity. However, this does not diminish the need for selenium.
A 2011 study discovered those who ate two servings of salmon per week had considerably higher blood levels of selenium. For reference, a 3.5-ounce (100-gram) serving of salmon contains 75-85% of the daily value for selenium.
In conclusion
As you can see, eating at least two servings per week will help you satisfy a variety of dietary demands, including protein and omega-3 fatty acids, while also lowering your risk of various illnesses. This makes salmon an excellent all-around fish choice since it delivers several amazing health advantages. Not to mention that it tastes great, so you can never go wrong with salmon on your plate!
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