Salmon :- Salmon is good for you in many ways. In addition to lowering the risk of various diseases, meeting your nutritional needs can be achieved by eating at least two servings per week.
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You can benefit from salmon in a variety of ways. You can meet your nutritional needs and reduce the risk of a variety of ailments by consuming at least two servings each week. This will also help you meet your nutritional requirements.
1. Rich in omega-3 fatty acids
Both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are long-chain omega-3 fatty acids, may be found in salmon to a good extent. In comparison to wild salmon, farmed salmon has 2.3 grams of long-chain omega-3 fatty acids per 3.5 ounces (100 grams) (1Trusted Source, 2Trusted Source).
Since your body is unable to produce omega-3 fatty acids on its own, you are required to obtain them through your diet. This makes them unique among fats. When it comes to health, the vast majority of groups advise that healt
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2. Great source of protein
There is a lot of high-quality protein in salmon. Protein, like omega-3 fatty acids, is a necessary component of a healthy diet. For example, protein aids in wound healing, safeguards bone health, and keeps muscle mass with weight loss and aging, among other crucial functions (14, 15Trusted Source, 16Trusted Source, 17Trusted Source).
For the best possible health, recent studies have shown that each meal should have 20-30 grams of high-quality protein (18Trusted Source). Just to give you an idea, a 3.5-ounce
3. High in B vitamins
The conversion of food into energy, DNA synthesis and repair, and the prevention of chronic inflammationāa risk factor for many diseasesāare all aided by these vitamins (19Trusted Source, 20Trusted Source). The B vitamins complement one another in ensuring your neurological system and brain continue to perform at their best, according to research (19Trusted Source).
4. Good source of potassium
Potassium levels in almon are relatively high. Particularly noteworthy is the fact that 3.5 oz (100 grams) of wild salmon supplies 13% of the DV, while farmed salmon only offers 8% (1Trusted Source, 2Trusted Source).
Compared to a banana, which only supplies 9% of the DV for potassium, wild salmon actually has a higher potassium content (21Trusted Source). It has been suggested that potassium can lower the risk of stroke and aid in blood pressure management (22Trusted Source, 23Trusted Source).
Supplementing with potassium lowered blood pressure levels in hypertensive patients, according to one review (24Trusted Source), particularly in those who consumed a lot of sodium. In addition to sodium, potassium reduces blood pressure by regulating fluid balance and avoiding excessive water retention (25Trusted Source).
5. Loaded with selenium
Since it is a trace mineral, the human body can get by with very little of it. Still, you should make sure you’re receiving enough selenium from food. Selenium supports bone health, lowers thyroid antibodies in autoimmune thyroid illness, and may lower the incidence of several cancers, according to studies (26Trusted Source, 27Trusted Source, 28Trusted Source).
A meal of 3.5 oz (100 grams) of salmon contains 75-85% of the daily value for selenium, according to two reliable sources (1Trusted Source, 2Trusted Source). People with low selenium diets can increase their blood selenium levels by eating fish, especially salmon (29Trusted Source, 30Trusted Source). Two servings of salmon per week were associated with a far greater increase in blood selenium levels than one serving per week of any other type of fish, according to an older study.
6. Contains astaxanthin
There are a number of strong health benefits associated with the chemical astaxanthin. The red color of salmon is caused by astaxanthin, an antioxidant that belongs to the carotenoid family (31Trusted Source). According to 32 Trusted Source, astaxanthin seems to decrease the risk of cardiovascular disease by increasing levels of good HDL cholesterol and decreasing oxidation of bad LDL cholesterol.
Additionally, astaxanthin may lessen the likelihood of cardiovascular disease by lowering oxidative stress, protecting against the accumulation of fatty plaque in the arteries, and reducing inflammation, according to some studies (33Trusted Source). Furthermore, astaxanthin is thought to collaborate with omega-3 fatty acids in salmon to provide anti-inflammatory protection to the central nervous system and brain (34Trusted Source).