10 Health Benefits of Eating Salmon
Article Sources
- 1. Ashish Chaddha and MD Kim A. EagleMD, et al. 'Omega-3 Fatty Acids and Heart Health.' Circulation, 1 Dec. 2015, www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.114.015176
- 2. Helpguidewp. 'What's Causing Your Memory Loss?' HelpGuide.org, 14 May 2021, www.helpguide.org/harvard/whats-causing-your-memory-loss.htm
- 3. 'How Potassium Can Help Control High Blood Pressure.' Www.heart.org, www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
- 4. 'Selenium and Thyroid Disease: From Pathophysiology to Treatment.' International Journal of Endocrinology, Hindawi Publishing Corporation, 2017, [www.ncbi.nlm.nih.gov/pmc/articles/PMC5307254/.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5307254/.)
- 5. 'FoodData Central Search Results.' FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
People who wish to maintain good health and feel their best may benefit from eating a well-balanced diet. A wide variety of properly proportioned foods, such as oily fish, in the diet may go a long way in helping people remain fit and healthy.
Oily fish has been linked to several health benefits, particularly in connection to the heart. Pilchards, herring, mackerel and salmon are among the various types of oily fish. A popular dish on many dinner tables, salmon is available in several forms. Whether canned, smoked or fresh, the possible benefits of salmon are rich and varied.
Healthy Heart
Oily fish, including salmon, herring, sardines and mackerel, is rich in omega-3 fatty acids, a type of polyunsaturated fat that supports a healthy heart. Because the body cannot produce these fatty acids, including them in the heart-healthy diet is essential to ensure the maintenance of overall good health.
Long-chain omega-3 fatty acids are the most beneficial for the heart and are present naturally in salmon and other types of oily fish. They occur in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both contribute to a healthy heart.1Ashish Chaddha and MD Kim A. EagleMD, et al. ‘Omega-3 Fatty Acids and Heart Health.’ Circulation, 1 Dec. 2015, www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.114.015176
Brain Function
Fatty omega-3s also support brain function. Omega 3-DHA is particularly important. Including oily fish in diets may help individuals retain new information while recalling past events, which is due to omega-3's ability to improve the blood flow to the brain, supporting brain cell health.
Salmon also contains vitamin B-12, an essential vitamin to help maintain healthy nerves and blood vessels. Individuals lacking in the vitamin may experience many symptoms, including depression, balance issues and memory loss.2Helpguidewp. ‘What’s Causing Your Memory Loss?’ HelpGuide.org, 14 May 2021, www.helpguide.org/harvard/whats-causing-your-memory-loss.htm
Anti-Inflammatory
If left to progress, inflammation damages the arteries, joints and organs. If nothing is done to rectify the matter, chronic, low-grade inflammation is the underlying problem of many chronic diseases, such as heart disease, diabetes and cancer.
Salmon may help reduce the effects of inflammation by lowering the markers that indicate the inflammation, studies have found. The body can also metabolize the long-chain fatty acids found in salmon into compounds with anti-inflammatory effects.
Source of Protein
Protein has many roles in the functioning of the human body. It helps build and repair body tissue, keeps cells in good shape and provides a source of energy. Although true protein deficiency is rare in developed countries, low protein intake may cause muscle wasting and increase the risk of fractures.
Each meal should contain around 20 to 30 grams of protein, according to research. Salmon is rich in high-quality protein, with around 22 to 25 grams present in a 3.5-ounce serving.
Blood Pressure
The higher a person's blood pressure, the greater the risk of other health issues occurring. Persistent high blood pressure may lead to several serious and even life-threatening conditions, including heart disease, heart failure, kidney disease and vascular dementia.
Salmon contains fairly high levels of potassium, which may help control blood pressure.3‘How Potassium Can Help Control High Blood Pressure.’ Www.heart.org, www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure The omega-3 fatty acids found in oily fish may also help lower blood pressure levels by reducing inflammation and lowering triglycerides.
Weight Control
Maintaining a healthy weight is important to a person's overall health. Not only can it reduce the risk of heart disease, stroke, high blood pressure and diabetes, but it may lower the risk of a variety of cancers.
High-protein foods, including salmon, may help individuals maintain a healthy weight by working to rein in the hormones that control appetite. This can help people feel full for a longer time, resulting in a lower calorie intake. In addition, consuming salmon may help speed up the metabolism.
Supports Strong Bones
Bones provide support for the body and protection for internal organs while helping improve balance and coordination. They also store minerals, including calcium and magnesium, and several types of blood cells are formed in the bone marrow.
Salmon contains polyunsaturated fatty acids and vitamin D, a nutrient that helps the body use calcium. These fatty acids and vitamin D have been linked to good bone health, which may help reduce the risk of osteoporosis and fractures.
Thyroid Function
The thyroid gland plays a major role in several body functions, including metabolism and growth. A person with an underactive thyroid may experience fatigue even after a good night's sleep, while an overactive thyroid may cause a person to experience sleepless nights because of hormone overload.
Salmon contains the mineral selenium, which may help the body maintain proper thyroid function. It may also help protect the gland from oxidative stress during the synthesis of the thyroid hormone.4‘Selenium and Thyroid Disease: From Pathophysiology to Treatment.’ International Journal of Endocrinology, Hindawi Publishing Corporation, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5307254/.
Nutrition Facts
It's already been established that salmon has a high content of protein, which may help benefit health in several ways, including supporting weight control and providing energy. It's also rich in vitamin B-12, which is responsible for many bodily processes, including turning food into energy and reducing inflammation.
A 3-ounce serving of cooked Atlantic salmon contains approximately 175 calories, 5.39 grams of fat, 16.8 grams of protein and no carbohydrates.5‘FoodData Central Search Results.’ FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
Versatile
Unlike other oily fish, such as mackerel and sardines, salmon doesn't have that fishy taste that's sometimes overpowering. Its versatility makes it a favorite dish in many households. It can be steamed, sauteed, grilled, smoked, baked or poached.
As well as being convenient and inexpensive, canned salmon comes with the same impressive benefits found in wild varieties. It can replace other types of fish, such as tuna, in a salad, or it can be served alongside a boiled egg for added protein.
