Salmon nutrition: Top 10 benefits of it
Salmon has long been considered one of the healthiest fish in the sea, and it’s also incredibly tasty and versatile. In this list of the top 10 benefits of salmon nutrition.
You’ll learn why salmon isn’t just something you should add to your diet regularly—it’s something you should add to your life.
Whether you’re a salmon lover already or just deciding whether to give it a try, read on to learn about the amazing health benefits of Salmon nutrition that come from eating salmon regularly. You’ll be glad you did!
1) Fatty acids
In Salmon nutrition there are many types of fatty acids, some good and some bad. The bad ones increase inflammation in your body, making it harder for your immune system to do its job.
The good ones do just about everything else: They lower inflammation, reduce damage from free radicals and help protect your body from disease.
That’s where omega-3 fatty acids come in. Salmon is a great source of these good fats—and you’ll find even more by eating wild-caught fish instead of farmed salmon.
Omega-3 fatty acids are considered essential fatty acids. This means that our bodies don’t naturally produce them, so we must get them from our diet.
Salmon is one of many fish that contain omega-3s, but it contains two types: EPA and DHA. (ALA is another type—it’s an omega-3, but not a full omega-3 like EPA and DHA.)
Fatty fish like salmon are a rich source of these essential fats, which may help reduce inflammation in blood vessels—reducing your risk for heart disease and stroke.
Omega-3s may also help protect against some forms of cancer, promote eye health and boost brain development in children during pregnancy.
Like most meats, fish are a complete protein source. However, salmon is particularly high in protein, containing more than chicken and beef.
More importantly, it contains all nine essential amino acids that your body can’t produce on its own; you must consume them through food.
Protein is a crucial part of any healthy diet and building muscle. Eating fish like wild-caught sockeye salmon can help your body grow leaner and stronger—even without exercise.
Salmon is a particularly rich source of antioxidants called omega-3 fatty acids. Research suggests that a diet rich in these nutrients can reduce inflammation, increase insulin sensitivity and improve heart health. All are factors linked to healthy aging, a longer life and improved cognitive function.
In fact, animal studies suggest that eating diets high in omega-3s might even help prevent age-related memory loss. If you’re having trouble getting enough fish or seafood into your diet, consider supplementation.
5) Other nutrients
Salmon is an excellent source of vitamin B12, providing nearly three times your daily value in a 3-ounce serving. This nutrient helps keep energy levels up and also plays a key role in blood cell production.
Omega-3 fatty acids are also prevalent in salmon—including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—which help reduce inflammation and encourage healthy cardiovascular function. Salmon is also packed with protein, zinc, selenium, potassium, phosphorus and vitamins A and D.
6) Vitamin D
Salmon is a great source of vitamin D, which has been linked to a number of health benefits.
According to researchers at Tufts University, people who consumed higher levels of vitamin D had lower rates of cancer and heart disease.
Vitamin D deficiency has also been linked to an increased risk for Alzheimer’s disease. To get your daily recommended amount, try getting more sun or eating foods high in vitamin D like salmon (and fortified milk).
Antioxidants, like vitamin C and selenium, may help your body fight free radicals, which can otherwise damage healthy cells in your body. Some research also suggests that certain fatty acids may protect against Alzheimer’s disease.
Omega-3s have been shown to have a positive effect on a host of conditions from ADHD to depression to schizophrenia. In fact, one study found that populations with higher levels of omega-3s had lower rates of violent crime!
We all know that physical activity and diet can help keep us fit and healthy, but it’s a good idea to make sure we’re supplementing our bodies with nutrients they need to thrive.
One nutrient that many people lack is CoQ10 (ubiquinone), an antioxidant found in high amounts in seafood like mackerel, tuna, halibut, sardines and salmon. This natural substance is used by cells to produce energy so it’s particularly important for heart health.
The most effective way to get CoQ10 into your system is through supplements but if you’re already getting plenty of fish in your diet then you might not need extra supplementation; just speak with your doctor about whether it’s right for you.
9) Choline, Niacin, Betaine and Histidine
These nutrients are all found in healthy levels in Salmon, and their contents help fight inflammation, cardiovascular disease, hypertension, and improve neurological function.
These nutrients also help maintain a healthy liver and digestive system. You can find these nutrients in high levels in other foods like dairy products, legumes and meat.
If you don’t regularly consume animal-based products or dairy, it might be a good idea to incorporate salmon into your diet for optimal health. You should check with your doctor before increasing your dietary intake of any particular nutrient.
Additionally there is concern about overfishing which can cause food contamination from pollutants from waste materials such as PCBs and DDT released by fisheries when they are brought on shore.
10) Heart Health
Salmon nutrition is a rich source of omega-3 fatty acids, which help reduce cholesterol and improve blood flow to your heart. Studies have found that people who eat seafood high in omega-3s have lower rates of coronary heart disease than those who don’t.
Researchers believe that’s because these fatty acids help fight inflammation and play a role in heart health by slowing down plaque buildup inside your arteries. Over time, these changes can significantly reduce your risk for developing high blood pressure, diabetes and stroke.