Benefits Of Salmon For Health: Your body starts dropping hints when your health starts going south. Headache, weight gain, hair fall, skin problems, etc. are signs that should not be ignored. Instead of chewing tablets like popcorn, I suggest you start eating wild-caught salmon. Because salmon is one of the healthiest foods in the world.
The American Heart Association recommends eating at least two servings of salmon per week as it is rich in omega-3-fatty acids, protein, vitamins, and minerals that help reduce the risk of several diseases and symptoms. So, here are 10 reasons you should eat salmon to improve your health.
1. Good For The Heart
Benefits Of Salmon For Health, It is clear from the nutrition facts mentioned above that salmon is rich in omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fatty acids that have multiple double bonds. EPA and DHA are two types of omega-3 fatty acids that are present in salmon.
These help to reduce the serum triglyceride levels by reducing the LDL levels and increasing the degradation of the fatty acids. This prevents plaque formation and can protect you from cardiovascular diseases and stroke.
2. Aids Weight Loss
Benefits Of Salmon For Health, Salmon is also a great source of protein along with omega-3 fatty acids. Both these nutrients have an effect on the body fat percentage. Proteins are tough to digest and hence can help you feel full for a longer duration, thereby making you eat less.
Omega-3 fatty acids help to reduce inflammation-induced weight gain, suppress appetite, improve circulation, boost metabolism, and reduce fat deposition by increasing fatty acid oxidation. So, you can get a slim and toned body if you consume salmon cooked the right way.
3. Reduces Inflammation
Benefits Of Salmon For Health, Inflammation is dangerous. It can cause weight gain, joint pain, autoimmune response, gastric ulcers, and stroke. The omega-3 fatty acids present in salmon, EPA and DHA, regulate the local hormones. These, in turn, regulate the cellular pathways and gene expression, which help suppress the proinflammatory biomolecules. This helps prevent migraine, arthritis, psoriasis, ulcerative colitis, multiple sclerosis, Crohn’s disease, inflammation-induced obesity, etc.
4. Boosts Brain Performance
Benefits Of Salmon For Health, The omega-3 fatty acids present in salmon are important for your brain to function properly. These polyunsaturated fatty acids are neuroprotective in nature. Moreover, EPA and DHA help increase the neurite outgrowth in the brain developmental stages. DHA also helps in neural stem cell differentiation to mature neural cells.
The omega-3 fatty acids have also been found to increase cognitive function in older women. Hence, it is wise to consume the required amount of salmon to get your dose of omega-3 fatty acids to boost your brain functions.
5. Fights Cancer
Benefits Of Salmon For Health, Cancer can be caused due to an imbalance in the omega-3 and omega-6 fatty acids in the body, leading to toxic build-up, inflammation, and uncontrolled cell proliferation. Adding salmon to your diet can help increase the levels of omega-3 fatty acids, thereby reducing inflammation and toxicity in the body. In fact, many studies have proved that EPA and DHA can be used to treat cancer and prevent breast cancer progression. They can also help prevent chemo-induced muscle loss.
6. Prevents ADHD In Children
Benefits Of Salmon For Health, The omega-3 fatty acids, DHA and EPA, play important but different roles in the body. DHA is responsible for pre and postnatal brain development while EPA helps to control mood and behavior. Researchers have found that administering DHA and EPA in certain combinations can help reduce the symptoms of ADHD (Attention Deficit Hyperactivity Disorder) in children. This combination was also found to be beneficial for autistic and dyslexic children.
7. Excellent Source Of Protein
Benefits Of Salmon For Health, Only one-fourth cup of salmon can give you 13 g of protein – the building block of your body. Amino acids join to form proteins and so, it is important that you get the essential amino acids in the required amounts. Salmon is a great source of essential amino acids and lean protein. These will help you build lean muscle mass to get a more toned body, increase muscle power, prevent hair fall, suppress appetite, and improve skin, hair, and nail health.
8. Good Source Of Vitamin D
Benefits Of Salmon For Health, Salmon is also a great source of vitamin D, which helps to strengthen bones, reduce the risk of diabetes type 2, fight cancer, and prevent heart disease. If you are not an early bird and do not go out for walks or jogging, it is quite possible that you are not getting the required amount of vitamin D. Moreover, if you have very sensitive skin, it is better to avoid sun exposure. In such cases, you should consume salmon to help your body produce melanin, the pigment that helps protect the skin from UV rays as well as improve your overall health.
9. Improves Macular Health
Benefits Of Salmon For Health, The Age-Related Eye Disease Study (AREDS) done by scientists showed that participants who regularly consumed omega-3 fatty acid-rich foods were at a lower risk of developing macular diseases.
Since salmon is rich in omega-3 fatty acids, it is considered “the king” when it comes to improving eyesight. Your retina contains a good amount of DHA that regulates the activity of the membrane-bound enzymes and photoreceptors. Scientists have found that supplementing rats with DHA helped improve their vision.
10. Excellent Source Of Selenium
Benefits Of Salmon For Health, Selenium is a trace mineral that acts as an antioxidant and salmon is a great source of selenium. About 3.5 pounds of salmon can provide you with 65% of the RDI of selenium.
Benefits Of Salmon For Health, 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.