Canadians are wild about their salmon. In fact, Canada is one of the largest salmon exporters in the world!
this fish is packed with omega-3 fatty acids, which has lent its reputation as a highly health-supportive food. The health benefits of salmon include sound cardiovascular health, reduced risk of cancer, improved cognition, bone, and joint protection, healthy skin, better vision, and efficient metabolism.
What is Salmon?
Salmon is a species of fish which is found both in fresh water (rivers) and saline water (seas), depending on the stage of its development.
The health benefits of eating salmon include the following:
1 Great Source of Lean Protein
Proteins, or accumulations of amino acids, are essential components of our cells, tissues, enzymes, hormones and every other body part. The proteins from salmon and most other fishes are easily digestible and easily absorbed into the body. They don’t have any adverse side effects, nor do they contain carcinogenic compounds as some other meats do.
2 Promotes General Wellness
Salmon is also a source of “good” cholesterol (omega-3 fatty acids) which also plays a vital role in keeping you healthy. A 2012 examination of 16 controlled studies found that consuming 0.45–4.5 grams of omega-3 fatty acids per day led to notable improvements in arterial function. 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.
3 Bone and Joint Health
Salmon has a powerful combination of polyunsaturated fatty acids along with vitamin D, both of which are linked to reduced risk of osteoarthritis. Researchers at Ohio State University found that women who consumed a diet rich in omega-3 fatty acids had lesser hip fractures. This is because omega-3s are a natural anti-inflammatory food, and they reduce the incidence of bone resorption due to inflammation.
4 Protects the Brain and Nerves
Dr. Simon Dyall, Faculty of Health and Social Sciences, Bournemouth University, UK, published a report in Frontiers in Aging Neuroscience that stated that the omega-3 fatty acids increase the efficiency of brain functions, improves memory and keep it active during long working hours. Along with the amino acids, vitamin A, vitamin D, choline, and selenium, these fatty acids protect the nervous system from damage related to aging, acts as an antidepressant, relaxes the brain, and helps in treating Parkinson’s disease.
5 Cardiovascular Health
While the omega-3 fatty acids help reduce cholesterol, maintain 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.
6 Prevents ADHD in Children
Just like in adults, salmon offers the same brain benefits to children. A study published in the Paediatrics Child Health show that the omega-3 fatty acids can improve academic performance while preventing ADHD symptoms.
7 Skin Care
Owing to high concentrations of omega-3 fatty acids, salmon can reduce inflammation, reduce pore clogging, and erase fine lines and wrinkles. The carotenoid astaxanthin has antioxidant that can reverse the free radical damage, which causes aging. The same antioxidant is also very effective in cases of atopic dermatitis.
8 Weight Loss
Dr. Dominik H Pesta, Department of Internal Medicine, Yale University School of Medicine, New Haven, Connecticut USA, The fish is the right meal choice for those who wish to lose weight and keep it off because of its high protein content, which regulates hormones that control appetite and makes you feel satiated. High-protein foods also increase your metabolic rate. Being low in calories, salmon has polyunsaturated fats that are also known to promote weight loss and target belly fat.
9 Boosts Metabolism
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.
Thank you for reading 🙂