Salmon is considered one of the most nutritious foods on the planet because not only contains Omega-3 fatty acids, but also contains many other vitamins and minerals.
Having high nutritional value, salmon has many benefits for the whole body. So, to know more about the health benefits of eating salmon every day, don’t overlook the nutritional information from salmon below, according to boldsky.
Salmon has always been the food of choice for many because of its delicious taste, richness in processing and the health benefits it brings.
1. Ingredients in salmon
One serving of salmon contains about 200 calories, low in saturated fat , high in protein and is also one of the great sources of vitamin B12, potassium, iron and vitamin D.
The vitamin B12 in salmon keeps blood and nerve cells functioning properly, helping to create DNA. In addition, salmon is rich in omega-3 fatty acids, which are “essential” fatty acids for the body, helping to reduce the causes of heart disease (including heart attacks and strokes), cancer. , dementia, Alzheimer’s disease reduce rheumatoid arthritis.
Because of these benefits, experts recommend that adults eat at least twice a week seafood, especially fish high in omega-3 like salmon. Pregnant women and young children should avoid high-mercury fish, but salmon should be added to their diet.
The health benefits of omega-3 cannot be denied. But if the body is provided with large amounts of omega-3s in supplements, it can cause bleeding problems when taking some anticoagulant medications . Besides, there is also a lot of debate about the quality and benefits of both wild and farmed salmon. Some say that wild fish have lower levels of chemicals and antibiotics than farmed salmon. But others argue that the choice of farmed salmon is a smart choice because of its legality and compliance with the growth and harvest regulations of the fish.
2. The impressive health benefits of salmon
Salmon is one of the nutritious foods. This fish provides nutrients and may reduce risk factors for some diseases. Here are 11 amazing health benefits of salmon.
Salmon is one of the best dietary sources of omega-3 fatty acids .
Out of 100 grams of farmed salmon, 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contain 2.6 grams. Unlike most other fats, omega-3 fats are considered “essential”, meaning they must be tolerated from the diet because the body cannot make them.
Although there is no recommended daily intake of omega-3 fatty acids, many health organizations recommend that healthy adults take at least 250 -500mg of EPA and DHA daily. EPA and DHA have been reported to provide a number of health benefits such as reducing inflammation, lowering blood pressure, reducing the risk of cancer and improving the function of cells that connect arteries.
A 2012 analysis of 16 controlled studies found that daily use of 0.45 to 4.5 grams of omega-3 fatty acids significantly improved arterial function. Eating at least two servings of salmon each week can help your body meet the needs of omega-3 fatty acids.
Like omega-3 fats, protein is an essential nutrient that the body must get from the diet. Protein helps the body recover from trauma, protects bone health and maintains muscle mass during weight loss and aging.
ecent research has found that for optimal health, each meal should provide at least 20-30 grams of high quality protein. A serving of salmon contains about 22-25 grams of protein.
This is especially true of wild salmon, which provides 18% of the RDI per 100 grams, compared to 11% of farmed salmon. Potassium helps control blood pressure. A large analysis of 31 studies found that supplementing with potassium lowers blood pressure, especially when added to a high-sodium diet.
Selenium is a mineral found in some foods. It is considered a trace mineral, meaning the body only needs a small amount of it. However, getting enough selenium in the diet is important. Studies have shown that selenium helps protect bone health, reduce thyroid antibodies in people with autoimmune thyroid disease and may reduce the risk of cancer. 100gram of salmon provides 59-67% selenium. Eating salmon and high selenium seafood products can improve blood selenium levels in people on a diet low in this mineral.