2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Salmon is one of the most nutritious foods on the planet. It is rich in nutrients and can reduce the risk factors of several diseases.
Meet 10 amazing health benefits from salmon consumption:
1. Rich in omega-3 fatty acids
Salmon is one of the best sources of omega-3 fatty acids. 100 g of salmon contains 2.3 g of omega-3 fatty acids, and 100 g wild salmon - 2.6 g. Many health organizations recommend that adults take a minimum of 250-500 mg of omega-3 fatty acids daily. They help reduce inflammation, lower blood pressure, reduce the risk of cancer and improve cell function.
2. A good source of protein
Salmon is rich in high quality protein. Protein protects bone health and maintains muscle mass during weight loss. According to recent studies, each meal should provide at least 20-30 g of high quality protein.
100 g of salmon contains 22-25 g of protein
3. With a high content of B vitamins
The content of vitamin B in 100 g of wild salmon is:
- Vitamin B1 (thiamine): 18% of the recommended daily intake
- Vitamin B2 (riboflavin): 29% of the recommended daily intake
- Vitamin B3 (niacin): 50% of the recommended daily intake
- Vitamin B5 (pantothenic acid): 19% of the recommended daily intake
- Vitamin B6: 47% of the recommended daily intake
- Vitamin B9 (folic acid): 7% of the recommended daily intake
- Vitamin B12: 51% of the recommended daily intake
These vitamins are needed for energy production, control inflammation and protect heart and brain health.
4. A good source of potassium
Photo: Yordanka Kovacheva
Salmon is very rich in potassium. This is also true for wild salmon, which provides 11-18% of the recommended daily intake of 100 g. Potassium helps control blood pressure and reduces the risk of stroke.
5. Rich in selenium
Selenium is a mineral important for a person's diet. Studies show that it helps protect bone health, improves thyroid function and reduces the risk of cancer.
100 g of salmon provides 59-67% of the recommended daily intake of selenium.
6. Contains the antioxidant Astaxanthin
100 g of salmon contains between 0.4-3.8 mg of astaxanthin. Astaxanthin lowers bad cholesterol and raises good blood cholesterol. Astaxanthin can benefit the health of the heart, brain, nervous system and skin.
7. Reduces the risk of heart disease
Regular consumption of salmon can help prevent heart disease by increasing omega-3 fatty acid levels, lowering omega-6 fat levels and lowering triglycerides.
8. Helps control weight
Eating salmon can help you lose weight and maintain your weight. Thanks to it you will reduce your appetite, increase your metabolism and increase your insulin sensitivity. In addition, salmon is quite low in calories. 100 g of farmed salmon has 206 calories and wild salmon only 182 calories.
9. Helps fight inflammation
Salmon is a powerful weapon against inflammation. It can reduce the risk factors for chronic diseases such as heart disease, diabetes and cancer.
10. Protects brain health
According to a growing number of respondents, it is common consumption of salmon can help reduce the symptoms of anxiety and depression, protect the health of the fetal brain during pregnancy and reduce the risk of age-related memory problems.
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