One of the healthiest foods available is salmon. This delightful fatty fish is high in nutrients and may also assist to reduce the risk of a variety of diseases. It’s also tasty, adaptable, and widely available. Take advantage of these advantages by eating salmon twice a week.
In this article, we’ll go over the 14 incredible health benefits of eating salmon twice a week. Hold your breath… You will receive a bonus. To find out, keep reading till the end.
Excellent protein source
Salmon has a significant amount of high-quality protein. Protein, like omega-3 fats, is an essential nutrient that must be obtained through food. Protein aids in the healing of injuries, the protection of bones, and the maintenance of muscle mass throughout weight loss and as you age, according to research published in the American Journal of Nursing. For maximum health, each meal should contain at least 20–30 grams of high-quality protein, according to a recent study.
A Potassium-Rich Food
Salmon is high in potassium. This is especially true with wild salmon, which has 13% of the daily value per 100 grams compared to 8% for farmed salmon. A serving of wild salmon contains more potassium than a banana, which provides only 9% of the daily value. According to a study, potassium can help you control your blood pressure and may even reduce your chance of stroke. Potassium supplementation lowers blood pressure in those with high blood pressure, especially those who consume a lot of sodium, according to one study. Potassium and sodium work together to help control fluid balance and blood pressure by minimizing excessive water retention.
Promotes brain health
A growing number of studies have linked salmon eating to improved brain function. According to research on omega-3 fatty acid supplementation during pregnancy, fatty fish and fish oil have been found to improve fetal brain health, reduce cognitive decline, and maintain brain function. Eating at least two servings of fish per week was connected to a 10% lower risk of dementia and a 30% lower risk of Alzheimer’s disease, according to one study. Another study published in 2020 discovered that consuming fish can improve memory, cognitive function, and brain anatomy in healthy people.
Enhances mental well-being
Salmon’s omega-3 fatty acid concentration has been demonstrated in certain promising research to boost mental wellness in addition to protecting brain function. According to a study of ten studies, eating at least one dish of fish per week or 500 mg of omega-3 fatty acids per day was connected to a lower risk of anxiety, especially in women. On the other hand, more high-quality randomized control trials are required.
Astaxanthin is a pigment that has been linked to a number of health benefits. Astaxanthin is a carotenoid that functions as an antioxidant. Salmon gets its unique red color from it. Astaxanthin appears to lower the risk of heart disease by reducing LDL (bad) cholesterol oxidation and increasing HDL (good) cholesterol levels, according to research on Potential Anti-Atherosclerotic Properties of Astaxanthin. According to some research, astaxanthin may also reduce inflammation and oxidative stress, as well as guard against the building of fatty plaque in the arteries, potentially lowering the risk of heart disease. Furthermore, when paired with omega-3 fatty acids found in salmon, astaxanthin is known to protect the brain and neurological system against inflammation. Astaxanthin may help you seem younger by preventing skin damage. In fact, astaxanthin may operate as an antioxidant, reducing wrinkles, enhancing skin suppleness, and protecting skin cells from injury, according to one study.
Salmon is a good source of vitamin D. Vitamin D is obtained from sunlight and food, and it helps calcium absorption. Vitamin D is also an immune-boosting nutrient. Vitamin D is required for appropriate bone and teeth development, as well as improved disease resistance in some cases.
Lowers the risk of heart disease
Salmon eating may help to avoid heart disease, according to research published in the Journal of Nutrients. This is largely due to salmon’s propensity to elevate blood levels of omega-3 fatty acids. Many persons have an overabundance of omega-6 fatty acids in their blood as compared to omega-3s. According to a study, when the ratio of these two fatty acids is out of whack, the risk of heart disease increases. According to an older study, eating two meals of farmed salmon each week for four weeks increased omega-3 blood levels by 8–9% while decreasing omega-6 levels. Furthermore, evidence suggests that eating fish on a regular basis lowers triglyceride levels and improves a variety of other heart disease risk factors.
Good for bone health.
A 3.5-ounce (100-gram) serving of farmed salmon provides around 66 percent of the daily value for vitamin D. Vitamin D is a necessary vitamin for bone health because it increases calcium absorption. According to studies, low vitamin D levels are linked to an increased risk of bone loss and reduced bone mineral density in the elderly. Salmon also contains phosphorus, an important mineral for bone health. Some studies have found a link between eating more fish and having a lower risk of osteoporosis in some cultures, but further research is needed.
Aids in inflammation prevention
Salmon can aid in the reduction of chronic inflammation. Many experts believe that inflammation is to blame for most chronic diseases, including heart disease, diabetes, and cancer. Inflammatory markers can be reduced by eating more salmon and other types of fish, according to several studies. The frequent consumption of fish was connected to lower levels of white blood cells, which are typically employed as a sign of chronic inflammation, according to a research of 4,105 adults.
Omega-3 fatty acid-rich
Long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in salmon. Every 3.5-ounce (100-gram) portion of farmed salmon contains 2.3 grams of long-chain omega-3 fatty acids, while wild salmon contains 2.2 grams. In contrast to most other fats, omega-3 fats are considered “essential,” meaning they must be obtained through diet because the body cannot produce them. According to major health organizations, healthy persons should consume at least 250–1,000 mg of combined EPA and DHA each day. EPA and DHA have been related to a number of health benefits, including reducing inflammation, lowering blood pressure, lowering cancer risk, and boosting the function of artery-lining cells, according to a study published in the Mediterranean Journal of Rheumatology.
Assist in maintaining good vision.
Salmon has various elements that are essential for maintaining eye health and vision. Astaxanthin, for example, has been studied in both humans and animals to determine if it can help prevent age-related macular degeneration, eye fatigue, uveitis, and cataracts. Vitamin A is necessary for vision because it is a precursor for specific pigment molecules in the photoreceptors of the eye. In addition, further research suggests that omega-3 fatty acids may aid in the treatment of dry eye disease.
Weight management advantages
You can lose weight and keep it off if you eat salmon on a regular basis. It, like other high-protein diets, helps regulate the hormones that control hunger and make you feel full. Furthermore, eating protein-rich foods like salmon causes your metabolic rate to momentarily rise above that of other foods. Furthermore, research shows that omega-3 fats contained in salmon as well as other fatty fish, when combined with such an active lifestyle, may lead to weight loss and reduce belly fat, but more research is needed.
Selenium is a mineral that can be found in soil and several foods, including salmon. Because it’s categorized as a trace mineral, your body only requires a small amount. Getting adequate selenium in your diet, on the other hand, is critical. Selenium has been shown in studies to help maintain bone health, reduce the occurrence of various malignancies, and suppress thyroid antibodies in those with autoimmune thyroid disease. Salmon and other types of seafood have been shown to help people with low selenium levels in their blood.
It can assist your body in sleep regulation.
Salmon also contains the amino acid tryptophan. Tryptophan is an important amino acid. Because your body does not generate it, you must obtain it through your diet. Tryptophan aids in the production of melatonin and serotonin, which means it plays a role in mood regulation and the sleep-wake cycle.
HOW MUCH FISH DO YOU NEED TO EAT? The US Food and Drug Administration (FDA) recommends fish as part of a balanced diet for most people. Some groups, however, should limit their seafood intake. Most people should eat at least 8 ounces (two servings) of omega-3-rich fish per week. If you’re pregnant, planning to become pregnant, or breastfeeding, you can still benefit from the heart-healthy benefits of fish by eating a variety of seafood and fish that are normally low in mercury, such as salmon and shrimp. Young children should likewise stay away from fish that contain high levels of mercury. Children should consume mercury-free fish once or twice a week. A serving size of one ounce is recommended for children under the age of two, increasing with age. Salmon is a nutrient-dense food with a variety of health benefits. Consuming at least two servings per week will help you meet your nutritional needs while also reducing your risk of acquiring a variety of diseases. Salmon is also tasty, filling, and versatile. Regularly consume this fatty fish to boost your health and quality of life.