Benefits of Eating Salmon You Must Know About
Salmon are one of the most nutritious foods on the planet. It’s credited with positively affecting our bodily needs, reducing the risk of serious ailments such as heart attacks and even cancer. Salmon is one of the richest sources of the healthy fat – omega 3. It is rich in tons of other vitamins and minerals that offer several health benefits to our body. Read on to know more about the benefits of eating salmon!
Salmon are present both in freshwater (rivers) and saline water (seas) depending on their stage of development. They have a peculiar life cycle. The fish lay their eggs near the mouth of rivers, where the eggs hatch, develop into fries and start their journey toward the sea. They grow into adult salmon in the sea and then go back to the rivers to reproduce, where most of them die after laying their eggs. The different varieties of this fish are usually identified based on the ocean they live in.
Did You Know?
– Salmon are called “FRY” when emerging from their eggs
– Salmon lay about 2,500 eggs on an average but it can go up to 7,000
– Some types of Salmon belongs to the endangered list
– Salmon can travel up to 3,500 miles to spawn
There is only one type of Atlantic salmon, and five types of Pacific salmon namely, pink, chinook (or king), sockeye (or red), coho (or silver) and chum. Another popular variety is wild Alaskan salmon. The flesh of a salmon is usually pink but can range between shades of orange to red.
Benefits of Eating Salmon
Salmon improves cardiovascular health, reduces cancer risk, improves cognitive health, maintains bone and joint health, improves skin, vision as well as metabolism. It is also known to be a brain-food for children as it helps calm those suffering from ADHD (Attention-deficit/hyperactivity disorder).
Salmon is among the most heart-healthy of foods. This well-known and popular fish is great source of easily digestible proteins (amino acids), and fatty acids like Omega-3 in the form of triglyceride. Salmon is also rich in some essential minerals like iron, calcium, selenium, and phosphorus, as well as vitamins like A, B, and D. Selenium, which is necessary for the metabolism of tissues, hair, and nails, is best obtained from animal proteins. Among animals, salmon is one of the best sources for this trace element.
Let’s delve deeper into some of the major health benefits of eating salmon.
Boosts Metabolic function
The omega-3 fatty acids, vitamin D and selenium within salmon all combine to help manage insulin levels throughout the body, thereby facilitating the absorption of sugar and the subsequent lowering of blood sugar levels.
Excellent Source of Selenium
Selenium is a trace mineral that acts as an antioxidant and salmon is a great source of selenium. It helps fight cancer, regulates the production of the thyroid hormones, supports proper functioning of the immune system, counteracts the actions of HIV, helps lower the chances of miscarriage, promotes sperm motility, reduces oxidative stress and inflammation, and may also help protect you from cardiovascular diseases. Selenium deficiency can decline your cognitive abilities.
Again, the omega-3 fatty acids and amino acids help to prevent macular degeneration, retinal dryness, and loss of vision and fatigue of the eyes. It is a proven fact that people who eat fish regularly, or at least more than others, have better vision than those who don’t.
Good for Heart Health
While the omega-3 fatty acids help reduce cholesterol, maintain the flexibility of arteries and veins and strengthen cardiac muscles, the essential amino acids repair damages to the cardiovascular tissues. They help reduce the blood pressure as well, by lowering cholesterol levels and preventing the hardening of artery walls. This considerably reduces the chances of heart attacks.
Improves Brain Health
The omega-3 fatty acids increase the efficiency of brain functions, improve memory and keep it active during long working hours. Along with the amino acids, vitamin A, vitamin D, and selenium, these fatty acids protect the nervous system from damage related to aging, acts as an antidepressant, relaxes the brain and also helps in treating Alzheimer’s and Parkinson’s disease.
Slows down ageing
The omega-3 fatty acids, protein, and vitamin D will help cells produce collagen, keratin, and melanin. These will help the skin retain water, thereby reducing the wrinkles and fine lines. Astaxanthin helps to scavenge the bacteria and toxic oxygen radicals and improve skin elasticity, thereby reducing acne and dark spots.
How to include salmon in your diet?
Salmon is extremely versatile. It can be steamed, sautéed, smoked, grilled, baked or poached. You can also serve it raw in sushi and sashimi. Salmon is sturdy and holds up to a great variety of cooking styles and seasonings. You prepare salmon in a variety of ways, including grilling, baking, poaching, broiling, or pan-frying. To avoid adding lots of calories and fat, flavour your salmon with herbs, spices, and lemon.
Salmon is a high-oil fish and is available in many forms like tablets and oils. You can consume it as instructed by your family physician.
To conclude, the health benefits of eating salmon are immense. It is not only healthy but also delicious and versatile. Hence, eat salmon and enjoy a disease-free life. Good luck!
Disclaimer – Due to an exponential rise in water pollution, most salmon are toxic. They contain heavy metals like mercury, persistent organic pollutants (POP), and pesticides. In fact, farmed salmon are most dangerous as they contain higher levels of these toxins. Wild-caught Alaskan salmon has the lowest levels of these toxins and is safe to consume. You should avoid consuming smoked salmon, especially if you are pregnant, as they contain the highest levels of pollutants.
100g of fresh, wild, Atlantic Salmon provides 142 Calories, Carbs – 0g (Dietary Fibre – 0g), Protein – 20g, Fat – 6.3g, Sodium – 44mg
And a percentage daily value of Vitamin A – 1%, Vitamin C – 0%, Iron – 4%, Calcium – 1%, selenium 52% (based on a 2000 Calorie diet).