Disclaimer: This article is created and published for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your personal health or medical conditions.
Are you curious about the benefits of eating salmon? Salmon is an incredibly nutritious food. There are numerous health benefits to incorporating delicious salmon into your diet. Eating this fatty fish may even help reduce your risk of some diseases.
In addition to being very healthy, salmon also tastes great. This tender, flakey fish is widely available around the world. It is also very easy to cook just like this simple salmon in foil recipe.
You can prepare salmon in hundreds of different ways, making it a fish you will never grow tired of eating. If you’re looking for some salmon dinner ideas and sides for salmon , we have you covered! We even have leftover salmon recipes for you to try. You should easily be able to add salmon into your diet, getting all the health benefits and also a tasty meal.
Here are fifteen wonderful health benefits you may experience when you choose to eat salmon. You may be surprised by how great this fish really is.
1. Omega 3 Fatty Acids
Salmon happens to be one of the best sources of long-chain omega-3 fatty acids. Consuming omega 3 fatty acids may help decrease inflammation, blood pressure and even improve cell function inside your arteries.
Some studies have shown that these essential fatty acids may also reduce the risk of cancer. This includes several forms of cancer including prostate cancer, breast cancer, and ovarian cancer.
There is currently no recommended intake requirement for omega 3 fatty acids. Many health organizations suggest consuming at least 250-500mg per day. A 3.5-ounce piece of wild salmon has about 2.6 grams of omega- 3 fatty acids. That is more than enough to meet the suggested daily goal.
Enjoying a nice fillet of salmon two to three times a week is a great way to increase your intake of omega 3 fatty acids. This delicious fish is a fantastic source of omega 3’s and is such a great-tasting food in general.
2. High in Protein
Salmon is full of nutritious, high-quality proteins. Protein is an essential nutrient that your body needs to function properly. The average male needs about 56 grams of protein per day while the average woman needs 46 grams, according to Physicians Committee. This number varies based on weight and activity level.
However, no matter your age or dietary goals, experts recommend that everyone consumes some high-quality proteins throughout the day. Enjoying salmon is a great way to ensure you get the protein content your body needs.
Protein has several jobs in the body. It can help you heal after an injury and can also help maintain muscle mass during weight loss. Good protein sources also help overall bone health.
One 3.5 ounce portion of salmon has approximately 22 to 25 grams of protein. That’s a big amount for such a small portion of fish!
3. Rich in Potassium
Another one of the health benefits of salmon is that the fatty fish is high in potassium. Wild salmon has more potassium than farmed salmon. However, both kinds have even more potassium than a banana.
Your body needs potassium to help control your blood pressure. Several studies have shown that increasing your potassium intake may reduce your blood pressure. This is because potassium prevents excess water retention.
Potassium has also been shown to help reduce the risk of stroke. Luckily, a delicious 3.5-ounce piece of salmon contains a good percentage of your daily recommended intake of this vital mineral. One simple piece of salmon added into your daily routine can do so much.
4. B Vitamins
One of the biggest health benefits of salmon is the multitude of vitamins in every portion. Salmon is considered to be an excellent source of B vitamins.
B vitamins are essential to several processes in the body. You need them to turn the food you eat into energy. They also help protect and repair your DNA.
Studies have shown that B vitamins work best when they work together. That means it is best to consume a variety of vitamins rather than just one specific kind. According to Healthline, salmon has the following B vitamins:
- B1 (also known as thiamin)
- B2(also called riboflavin)
- B3 (also called niacin)
- B5 (also called pantothenic acid)
- B9 (also called folic acid)
When your body has a good source of vitamins, it will help your brain and nervous system work together. These vitamins may even help reduce inflammation.
Salmon is a great source of a variety of vitamins that your body needs to increase energy levels, have strong brain health, and also help control inflammation.
5. May Help Control Weight
Eating salmon regularly may aid in weight loss and it’s a great food to add to your overall healthy food list.
Eating high-protein foods can make you feel full. When you feel full, you are less likely to snack on foods that add on weight. Salmon is high in protein and will keep you feeling satiated from meal to meal.
Protein-rich foods, like fish, may increase your metabolism, help you to digest foods faster, and may aid in weight loss. Salmon is also a low-calorie food. A 3.5 ounce plain serving of salmon has an estimated 182 to 206 calories.
Calorie count can vary if the salmon is farmed versus wild-caught. Eating low-calorie foods can lead to weight loss as well. Add salmon to your diet and pair it with a sustainable fitness routine and you may see fat loss over time.
6. Beneficial Selenium
Selenium is a trace mineral that is found only in a small number of foods. You do not need a lot of selenium in your diet but it is still considered important.
According to Global Aguacultural Alliance, salmon typically contains 25 to 50 micrograms (mcg) of selenium per 100-gram serving. According to Mount Sinai, the U.S. recommended daily selenium dietary allowance is 55 mcg for adults with some exceptions.
Selenium may also protect bones and promote overall bone health. It clearly benefits your bodily functions in more ways than one.
The selenium found in salmon is so beneficial that many choose to consume fish oil capsules just to get the selenium into their diet. You can just opt to enjoy a nice salmon fillet or other oily fish regularly rather than take supplements.
7. May Reduce the Risk of Heart Disease
Salmon boosts the levels of omega-3 fatty acids in the bloodstream. Higher omega 3 fatty acid content may help protect against heart disease and reduce the risk of heart disease in general.
Salmon as well as other nutritious fatty fishes have also been shown to lower triglycerides. Triglycerides are bad fats that have been linked to higher cholesterol levels, excess body fat, and poor health. So enjoying real fatty fish like salmon is a great way to improve your heart health and lower your triglycerides
You may have heard about the benefits of antioxidants. Astaxanthin is a kind of antioxidant that is found in salmon. According to WebMD, it has been linked to several health benefits but there are also some side effects as well.
Astaxanthin may help reduce inflammation in the body, boost the immune system, help protect your skin from UV damage and help reduce LDL, aka “bad cholesterol” and raise HDL, aka “good cholesterol”.
Astaxanthin is also believed to work in conjunction with the omega-3 fatty acids to protect the brain and the central nervous system. Together they may help reduce inflammation and keep your systems running smoothly. It is good to know what a delicious fillet of salmon can do!
9. May Fight Inflammation
Eating all types of salmon can aid in reducing inflammation. Many people think that inflamed and expanded arteries may be the root cause of diseases like diabetes, cancer, cardiovascular disease, and other health risks.
Less inflammation can also help reduce blood pressure. If it is reduced, then the risk of these serious illnesses may also get reduced. So adding tasty salmon to your weekly meal plan can offer some serious health improvements!
10. May Protect Brain Health
Eating salmon has been linked to improved brain health, healthier nerve cells, and improved brain function. Fatty fishes and fish oil have both been shown to protect fetal brain health.
The oils found in salmon may even help ease depression. One five-year observational study published in Neurology in 2016 found that older adults who ate at least one seafood meal per week like salmon did better on thinking skills tests during the period of the study than people who ate less than one seafood meal per week.
11. Reduced Consumption of Chemicals
Enjoying raw salmon will give you a meal that is low in chemicals and high in health benefits. Raw salmon is minimally processed and sometimes not processed at all.
When consumed raw, you get all the health benefits of salmon without a lot of chemicals. Choose wild-caught salmon for the most nutritional value per ounce of salmon. Use raw salmon to make sushi or sashimi. Raw salmon can still be seasoned with natural herbs and spices to add flavor to the fish.
12. High in Vitamin D
Next on our list of benefits of salmon is the fact that fatty fish is a fantastic source of vitamin D. This vitamin is necessary to maintain normal blood levels of calcium and phosphorous. All of these minerals need to be perfectly balanced and vitamin D helps to control this.
Vitamin D is also important for overall bone health. Vitamin D helps form teeth and bones. It also improves skin health. Luckily, salmon is full of this beneficial vitamin. All the more reason to eat salmon.
13. May Increase Intelligence in Children
Salmon is great for brain health. This benefit may be passed from mother to child while the mother is pregnant. Some studies have shown that mothers who eat salmon while expecting had children with higher cognitive skills.
Children who have salmon in their diet may help curb ADHD. They also may have enhanced academic performance. All the more reason to feed your family a diet rich in salmon and fatty fish.
14. May Enhance Eyesight
Salmon has lots of omega 3 fatty acids and also a significant amount of vitamin A. Both of these nutrients are beneficial for eyesight. They can help improve eyesight and may also prevent eyesight from deteriorating.
Regularly consuming salmon can also help dry eyes. The omega 3’s can also contribute to overall visual development and the general health of your eyes. If you are looking to help improve your eye health, eating salmon is one thing that may play a role in that goal,
15. Versatile for Cooking
One of the most straightforward, amazing things about salmon is its versatility in cooking. You can prepare a fillet of salmon in many different ways. Salmon is fantastic when served with Asian-style sauces like soy sauce or a fresh ginger marinade.
Salmon can be baked in the oven, grilled, or pan-seared. You can even eat salmon raw in sushi. If you choose to eat raw salmon, make sure to pick a high-quality, wild-caught fillet. Wild-caught salmon is caught in the wild and not farm raised. Wild-caught salmon also has more nutrients than farmed salmon.
Salmon is readily available around the world. No matter where you live or what your favorite cuisine is, this tasty fatty fish can be part of your healthy diet.
Health Benefits of Salmon Fish
A diet rich in fatty fish and salmon is clearly beneficial. There are many incredible reasons why you and your family should eat salmon regularly. There is so much salmon may do to help your immune system and overall health. From aiding weight loss, lowering cholesterol levels, to improving overall heart health, this fatty fish does it all! Try to eat salmon fish several times a week to reap the most benefits.
Let us know if a diet rich in salmon has improved your life. We love to hear from you and how food played a role in a healthier you. Now, head to the kitchen and start cooking a big fillet of salmon. You will enjoy the many health benefits of eating salmon right away.