9 Health Benefits of Salmon Fish

Salmon is one of the best fish with many health benefits. Salmon is rich in omega-3 fatty acids, vitamin B12 and other important nutrients that are good for hair and skin health. The delicious taste and health benefits of salmon make it one of the most popular fish in the world. 

Considered a superfood, the nutritional value of salmon includes antioxidants such as selenium and other minerals such as phosphorus, zinc and potassium, and B group vitamins - riboflavin, niacin, thiamine, B6, Folic Acid and B12. 

Therefore, if we make salmon a part of our diet, it contributes to health as it makes up for most of the nutrient and vitamin deficiencies in our body.

Salmon is an oily fish with good fats. It is good for heart health and cholesterol. High levels of protein, vitamins, minerals and omega-3 and -6 fatty acids contribute to overall health.

9 Health Benefits of Salmon Fish

It's worth noting that wild-caught salmon contains more nutrients than salmon. Farmed fish are reared by males on a pellet-based diet rather than the crustaceans, flies and small fish they eat in the wild. Therefore, eating hatchery salmon is not as good as eating wild-caught salmon.

Here are some of the 9 health benefits of Salmon fish.

1. Improves cardiovascular health.

Salmon is rich in omega-3 fatty acids and potassium. Omega-3 and omega-6 fatty acids, along with potassium, contribute to heart health as they lower blood pressure, lower cholesterol and control blood pressure. Potassium helps regulate blood pressure and prevent excess fluid retention. Therefore, regular salmon consumption can reduce heart diseases, including heart disease, stroke, heart arrhythmias, and high blood pressure.

2. Supports healthy skin

Salmon is good for the skin due to its fatty acids and vitamin A content. These healthy fats support healthy skin. Omega-3 fatty acids work synergistically with the carotenoid antioxidants in salmon astaxanthin to reduce free radical damage that causes aging.

3. Improves vision

Rich in omega-3 fatty acids and vitamin A, salmon is an excellent food for eye protection. Regular consumption of salmon can help treat symptoms of dry eye and age-related macular degeneration (AMD).

4. Helps in weight management.

Maintaining a healthy weight is an important step in helping prevent diseases such as type 2 diabetes, heart disease and obesity. Thanks to lean meat and polyunsaturated fat, eating salmon as part of a healthy diet can help you stay healthy longer and reduce the urge to graze. Just remember to skip oily or salty, sauced, breaded or fried foods, these are not health benefits.

5. Protein rich content

Salmon is rich in high-quality protein feed. Protein is an essential substance that the body needs to function properly. 

According to the Medical Association, the average man needs 56 grams of protein per day, while women need an average of 46 grams. This number varies with body weight and activity level.

However, regardless of your age or nutritional goals, experts recommend that everyone eat a good amount of protein per day. Eating salmon is a great way to make sure you're getting the protein your body needs.

Proteins have many roles in the body. It helps you recover from injury and also helps preserve muscle mass while losing weight. Good sources of protein also contribute to overall bone health.

6. Anti-inflammatory 

Inflammation of the stomach is the cause of many chronic diseases such as diabetes, cancer and heart disease. Salmon is one of the recommended foods due to its anti-inflammatory properties. 

The omega-3 fatty acids in salmon may reduce osteoarthritis and other inflammatory diseases. 

A recent study showed that eating fish can reduce white blood cell (WBC) counts, a marker of chronic inflammation.

7. Improves Brain Health

High DHA levels in fish work together with vitamin A, vitamin D and selenium in fish to support and develop the brain. In fact, omega-3 fatty acids are used to treat mental disorders like Alzheimer's and Parkinson's. Eating salmon during pregnancy can help improve brain function and health.

8. Benefits of B-complex vitamins

Salmon is rich in all B vitamin families - B3, B5, B7, B6, B9, B12 and more. Vitamin B complex plays an important role in maintaining the health of all bodily functions. B vitamins work together to turn the food you eat into energy, build and repair DNA, and reduce inflammation. Among all the B vitamins, salmon is rich in vitamin B3 (niacin) and vitamin B6. Vitamin B3 helps lower cholesterol, while vitamin B6 improves brain function.

Salmon is also rich in B12, which is important for brain and nervous system function, hormonal balance, and various metabolic functions.

9. Rich in selenium to boost Thyroid Function 

Selenium is a mineral and part nutrient. It is considered a mineral which means your body needs it in one line. However, it is important to get enough selenium in your diet. 100 grams of salmon provides 75-85% of your daily selenium intake. 

Studies have shown that selenium may help maintain bone health, lower thyroid antibody levels in people with autoimmune thyroid disease, and reduce cancer risk. Eating salmon and other seafood rich in selenium has been shown to improve blood selenium levels in people with low selenium intake. 

Researchers found that people who ate salmon twice a week had higher blood selenium levels than those who ate low-selenium fish oil capsules.

Also Read : Fuel Your Body with These Top 5 Vegan Foods

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