One of the top 10 most consumed fish in the United States, salmon is packed with tons of vitamins, minerals and omega-3 fatty acids.
The benefits of eating salmon can go much deeper than its taste and apparent health benefits.
Consuming more salmon may help reduce your risk of coronary artery disease and prevent brain function decline as you age.
Good For Your Eyes
Salmon contains vitamin D, which is important for strong and healthy eyes.
Vitamin D deficiency has been linked to an increased risk of blindness and other eye diseases.
If you don’t get enough vitamin D, you could develop macular degeneration, which can cause vision loss and eye damage.
Salmon can also help protect your eyes from oxidative damage.
Oxidative damage can prematurely age your eyes and cause vision loss.
Eating salmon can decrease oxidative damage in your eyes and help keep your vision strong and healthy as you age.
Strengthen Your Muscles
Eating salmon is a great way to start if you’re looking to build more muscle.
Salmon is a great source of protein, and protein is essential for muscle growth and repair.
Protein is also important for maintaining muscle mass as you age and preventing sarcopenia or age-related muscle loss.
It’s also important to consume enough calories when trying to build muscle.
One 3.5-ounce serving of Salmon provides approximately 24 grams of protein and 209 calories.
Good For Your Brain
As you age, your brain begins to experience cognitive decline, and you may begin to experience issues with memory, focus and attention.
Consuming salmon, along with other healthy foods, can help you prevent cognitive decline and maintain brain health as you age.
Salmon is a great source of omega-3 fatty acids.
A diet high in omega-3 fatty acids has been linked to a reduced risk of cognitive decline, particularly Alzheimer’s disease.
Eating salmon can also help increase your dopamine levels, the neurotransmitter that controls your attention, focus and pleasure.
Great Source of Healthy Fats
Salmon is an excellent source of omega-3 fatty acids, which are considered “good fats” and have many health benefits.
Salmon contains both ALA and DHA, two types of omega-3 fatty acids.
Both ALA and DHA can help lower your risk for heart disease and stroke.
Additionally, ALA may affect your cholesterol levels and reduce your risk for heart disease.
DHA is also important for brain health, and people who don’t get enough DHA may experience cognitive decline.
Rich in Vitamin D and Omega-3s
Salmon is one of the top 10 foods highest in vitamin D.
Vitamin D is important for bone health, and it’s also associated with reduced risk of certain diseases, like cancer and heart disease.
Although vitamin D is primarily acquired through sun exposure, it’s also found in certain foods, like salmon.
Omega-3 fatty acids are also found in salmon and have many benefits, including improving heart health and reducing inflammation.
A diet rich in omega-3 fatty acids may also help prevent cognitive decline later in life.
Help Prevent Cardiovascular Disease
Omega-3 fatty acids may help reduce your risk for cardiovascular disease and stroke.
Studies show that eating salmon can increase your levels of omega-3 fatty acids, which may lower your risk for cardiovascular disease.
A diet high in saturated fat and cholesterol has been linked to an increased risk of cardiovascular disease.
Salmon contains healthy fats, like omega-3 fatty acids, instead of saturated fats.
Consuming healthier fats may help reduce your risk for cardiovascular disease.
May Help Fight Cancer
The benefits of eating salmon go beyond strengthening your heart and brain.
Salmon also contains B vitamins, like riboflavin and niacin, which have been linked to a reduced risk of certain cancers, including breast cancer and colorectal cancer.
There isn’t enough evidence to say salmon can prevent or treat cancer. But it’s possible that eating salmon regularly may reduce your risk of certain cancers.
May help you lose weight
If you find yourself struggling with your weight, you’re not alone. A large portion of the population deals with this on a daily basis.
One of the best ways to lose weight is to incorporate more salmon in your diet.
This fatty fish is rich in omega-3 fatty acids, which are linked to weight loss.
These acids are known to reduce inflammation in the body, which helps reduce the amount of fat your body stores.
In addition to this, salmon is low in calories, making it a great food choice if you’re looking to lose weight.
Rich in Vitamin B-12 and Biotin
Vitamin B-12 and biotin are two essential nutrients that most people often don’t get enough of.
Vitamin B-12 is a water-soluble vitamin that is crucial for proper functioning of the brain and nervous system.
Biotin is a water-soluble vitamin that helps in the metabolism of fats and amino acids.
On average, salmon contains approximately 5.1 micrograms of vitamin B-12 and 0.09 micrograms of biotin per serving.
This is slightly higher than other fatty fish like herring and mackerel, which contain 4.0 micrograms of B-12 per serving.
Biotin is also more abundant in salmon than other fatty fish.
Good source of potassium
Potassium is one of the essential nutrients for cardiovascular health. It helps lower blood pressure and reduce the risk of stroke and heart attack.
One serving of salmon provides you with 575 milligrams of potassium, which is a good amount of this important nutrient.
If you are suffering from hypertension, this might be the perfect fish for you.
Loaded with selenium
Selenium is a trace mineral that most people don’t get enough of.
It is crucial for a healthy immune system and plays a role in preventing certain types of cancer like prostate cancer and colon cancer.
Selenium is found in larger doses in salmon and is a great source of this important mineral.
One serving of salmon provides you with 60 percent of the daily recommended value.
If you ever wondered why salmon is such a rich pink color, you’re not alone. It’s not dyed, or anything like that. It’s naturally that colour because of a pigment called astaxanthin.
This is a powerful antioxidant that protects your cells from oxidative stress, which can lead to the development of diseases like cancer.
Astaxanthin is a good reason to eat salmon.
The best part is that this potent antioxidant is more bio-available in salmon than any other food source. That means your body can utilize it better than other sources.
Can improve mental health
Did you know that salmon contains a good amount of omega-3 fatty acids and vitamin B-12? That’s right!
The perfect reason to add salmon to your regular diet if you want to improve your mental health.
Omega-3 fatty acids are linked to a lower risk of developing mental disorders like depression and anxiety.
Vitamin B-12 is essential for a healthy nervous system and is crucial for proper functioning of the brain.
Safer and Easier Cooking Method
Salmon is one of the best types of fish to eat.
Though there are many different ways to cook salmon, grilling is the best way to go.
Grilling salmon is a healthier and safer option when compared to baking or pan-frying. This is because it uses less oil and no added fat. Grilling salmon is easier than you may think.
All you have to do is season the salmon with a little bit of salt and pepper.
Then, broil it on a foil-lined tray for about 10 to 15 minutes.
Make sure that you keep an eye on it so that it doesn’t burn.
Eating salmon regularly is a great way to reap the benefits of this healthy fish.
Salmon can help strengthen your muscles, improve your brain health, reduce your risk of cardiovascular disease and even fight certain types of cancer.
Salmon contains many vitamins and minerals that are beneficial to your health, and it can be prepared in many different ways.
The benefits of eating salmon are numerous, and it’s something that can be added to many diets.