We are already aware that fish, in general, are beneficial for our health as they are packed with vitamins, minerals, and essential fatty acids. It is time for us to get to know in more detail the 7 remarkable health benefits from consuming salmon. Not only is it a food source that offers us lots of essential nutrients to support our body, but the fantastic flavor and ease of preparation are some persuasive arguments to add salmon to your and your family's regular weekly diet.
7 health benefits of salmon
1. Decreases the risk of developing heart disease
Salmon is a great source of omega-3 fatty acids, which have been demonstrated to be effective in decreasing the chances of developing heart disease, obstructing the formation of blood clots, and lessening bad cholesterol (LDL) levels. For instance, if one consumes 100 grams of wild salmon (not farmed), roughly 55% of the recommended daily amount of omega 3 is attained. Eating salmon regularly is beneficial for both those who are in good health and those who are at risk or currently suffering from cardiovascular issues. It is imperative to note that in order to keep the heart healthy, fatty fish such as salmon must be consumed at least twice each week, but not more than four servings for an adult.
2. Maintains a healthy digestive system.
It is suggested that individuals should consume 3.0 mcg of vitamin B12 each day for the purpose of having a healthy digestive system. Wild salmon offers more than the suggested amount as it contains 3.23 mcg of vitamin B12 in every 100 grams. Eating fish regularly as per the recommended amount may also guard the body against certain cancers that affect the stomach and digestion.
3. Improves memory and cognitive function
It is already known how beneficial omega-3 fatty acids are in terms of heart health, but it is also important to understand that consuming them in the right amounts every week can also enhance your memory. Studies have revealed that these fatty acids have a positive effect on immediate memory and learning capabilities, in addition to reducing the risk of dementia. Furthermore, the combination of Omega 3 and different vitamins present in salmon fish can help improve various brain functions and prevent the onset of Alzheimer's and Parkinson's.
4. Maintains eye health
The efficacy of Omega-3 fatty acids has been demonstrated in the area of vision, being useful for protecting against glaucoma (a collection of ailments that harm the optic nerve) as well as other conditions that can lead to impaired vision or even blindness. Additionally, pregnant women who follow the suggested quantity of fish ingestion weekly will have a beneficial impact on the usual development of the fetus's visual system.
5. Keeps your bones healthy
Salmon is a superb source of vitamin D, which is necessary for keeping bones strong and healthy and for enabling the body to absorb calcium, an imperative part of avoiding bone maladies such as osteoporosis. Without the appropriate amount of vitamin D, our bones may become feeble and be more prone to breaking. Vitamin D is found in a scarce number of foods, and fatty fish like salmon have around 9.95 mcg of this vitamin per 100 grams, which is 398 international units out of the 600 international units that is suggested for daily consumption for up to age 70. Beyond age 70, the recommended amount rises to 800 international units per day.
6. Is a terrific source of protein
We are all aware of protein's significance, which helps develop muscle strength, can speed up metabolism, and even keeps you satiated for an extended time, thus eliminating the need for snacks in between meals. Eating a portion of around 100 grams of salmon can provide your body with more than half of the daily recommended amount of this important nutrient, containing 25.6 grams of protein.
7. Improves the health of your skin, hair and nails
Vitamin B12, Omega 3, and protein in combination are beneficial for the health of your hair, skin, and nails. In research conducted at the University of Maryland Medical Center, it was found that the essential fatty acids present in salmon can activate the growth of skin and hair cells, and restore the hair's natural shine and luster. Furthermore, these fatty acids are used as anti-inflammatories, which can reduce the development of various factors that may damage the skin.
