12 Health Benefits Of Salmon
Did you know that salmon is one of the healthiest foods on the planet? It is packed with nutrients that can improve your heart health, brain function, and more. In this article, we will explore the 12 health benefits of salmon.
1. Improves cardiovascular health
Salmon is a rich source of omega-3 fatty acids (EPA and DHA) and potassium. The omega-3 and -6 fatty acids combined with potassium greatly contribute to heart health, as they reduce artery inflammation, lower cholesterol levels, and maintain blood pressure levels.
2. Repairs damaged tissues
Salmon is a good source of protein. In addition to essential nutrients, our body requires protein as it is the building block for bones, muscles, cartilage, skin, and blood. It helps the body to build and repair tissues after an injury, protects bone health, and maintains muscle mass during weight loss. It also maintains a healthy metabolic rate and improves bone density and strength.
3. Excellent vitamin B complex source
Salmon is rich in the entire vitamin B group which plays a pivotal role in maintaining a healthy balance of all bodily functions. The B group of vitamins turn consumed food into energy, create and repair DNA, and reduce inflammation.
Among all the B vitamins, salmon is richest in vitamin B3 (niacin) and vitamin B6: Vitamin B3 helps to lower cholesterol levels, whereas vitamin B6 improves brain health.
Salmon also has a good amount of B12 which is vital for the functioning of the brain and nervous system, hormonal balance, and several metabolic functions.
4. Assists in proper thyroid function
One of the important functions of selenium is to maintain proper thyroid function. A decent portion of salmon can provide a considerable amount of selenium. This essential trace mineral protects the thyroid gland from oxidative damage caused during the synthesis of the thyroid hormone, since the cells of the thyroid gland produce hydrogen peroxide which is used to make the thyroid hormone.
5. Promotes brain health
The high levels of DHA work in association with the vitamin A, vitamin D, and selenium in salmon to boost and improve brain function. In fact, omega-3 fatty acid supplements are used to treat psychological disorders like Alzheimer’s and Parkinson’s disease.
Eating salmon during pregnancy can contribute with improved fetal brain development and health.
6. May help with cancer’s cure
Based on the remarkable omega-3 fatty acid amount, salmon is considered as a superfood. Medically, it is proven that omega-3 fatty acids can have a profound effect on cancer cells and kill tumors. Certain cancer conditions like skin cancer, prostate cancer, colorectal cancer, liver cancer, UVB-induced skin cancer, and brain tumors may be treated and prevented with omega-3 fatty acids.
7. Fights joint inflammation
Again, the omega-3 fatty acids in salmon help to reduce numerous inflammatory joint conditions including osteoarthritis. Salmon contains a group of small proteins called bioactive peptides. One of them is called calcitonin and it is known to increase, regulate, and stabilize collagen synthesis in human osteoarthritic cartilage.
8. Builds cognitive intelligence in children
Since salmon is good for brain health, when pregnant women eat salmon regularly, this builds the cognitive skills and learning capabilities of the growing fetus then baby.
Salmon should also be included in the diet of growing children. Actually, salmon can also help to curb ADHD and enhance academic performance.
9. Antioxidant properties
The pink color of the salmon comes from the presence of astaxanthin, a member of the carotenoid family of antioxidants. Unlike other carotenes and carotenoids (like the ones in carrots), astaxanthin doesn’t get converted to retinoid in the human body. This antioxidant by nature and is good to prevent cardiovascular, immune, inflammatory, and neurodegenerative diseases.
10. Enhances eyesight
Incredibly rich in omega-3 fatty acids and vitamin A, salmon is a wonderful food source for eyes. Regular salmon consumption could help with dry-eye syndrome and age-related macular degeneration (AMD) symptoms.
11. Promotes healthy skin
Salmon benefits the skin due to the presence of fatty acids and vitamin A. These healthy fats improve the skin quality and health. Omega-3 fatty acids work in collaboration with the carotenoid antioxidants of astaxanthin in salmon to tremendously reduce free radical damage that is responsible for aging.
12. May assist in weight loss
Salmon could be beneficial if you are on a weight loss journey since this oily fish is protein-rich with a low-calorie content. Therefore, it is absolutely healthy and advisable to include salmon in your meal plan, as it will not only provide you with huge amounts of protein but also with various vitamins and minerals.
Stéphanie