9 Health Benefits Of Salmon You Should Know Of
1. May Protect Against Heart Diseases
With nutrients like omega 3 fats, vitamin D, potassium, and selenium, to say that salmon has heart-healthy properties would be an understatement. Vitamin D plays an important role in regulating blood pressure and preventing blockage of arteries. A D deficiency is linked to cardiovascular disease, heart failure, and an increased risk of stroke
2. Can Strengthen Bones And Prevent Joint Disorders
Thanks to the vitamin D and omega 3 fats in it, salmon can keep your bones healthy and prevent joint disorders. Vitamin D helps the body absorb calcium from the intestines and prevents osteoporosis in adults and rickets and osteomalacia in kids. Salmon proteins can also contribute to increasing the total body bone density.
3. May Prevent And Manage Diabetes
Salmon spells good news for people with type 2 diabetes. Not only does it not have any carbs, it also has healthy omega 3 fats and proteins. Unlike carbohydrates which cause blood sugar spikes, protein slows down the absorption of sugar and keeps you full longer. On the other hand, high levels of omega-3 fatty acids in the body can increase insulin sensitivity and improve glucose metabolism. Omega-3 fats lower blood pressure, CRP (a protein that indicates inflammation in the body), and free fatty acids in middle-aged overweight men. This is important because usually, obesity, high blood pressure, and inflammation are closely tied with diabetes and are known as comorbidities.
The vitamin D in salmon might help prevent the onset of type 1 diabetes in children, an autoimmune condition that often starts in childhood. A long-term study that looked at 10,821 Finnish children for 30 years from the time of their birth found that those who consistently took vitamin D supplements when they were infants had about 90% lower chance of developing type 1 diabetes than those who didn’t.
4. May Boost The Immune System
Regular salmon-filled meals can help you keep that dreaded flu away and give your immune system a boost. And the secret behind this lies in its vitamin D, selenium, and omega-3 content. A Japanese study involving 340 school children found that the group which received vitamin D supplements had 40% lower rates of type A influenza than the group that did not. This could be because vitamin D mitigates the inflammatory reaction of white blood cells and enhances the production of microbe-fighting proteins.
Selenium in salmon stands at 24 mcg per 100 g, meeting 43% of your recommended daily intake. It plays an important role in the functioning of the immune system by lowering oxidative stress and inflammation in the body. Increased blood levels of selenium are linked to an enhanced immune response, especially in patients with influenza, hepatitis C, and tuberculosis.
Moreover, omega 3 fatty acids, especially DHA, increase the activity of B cells, a kind of white blood cells that secrete antibodies and are an essential part of your immune system
5. May Prevent Eye Disorders
Salmon could help keep your eyes healthy, thanks to its vitamin D and omega 3 fats. Regular intake of omega 3 fats prevents the build-up of a toxic molecule called A2E, which otherwise accumulates in some retinal cells and causes vision loss. Having adequate amounts of vitamin D in the body is also vital to prevent vision loss. Together, vitamin D and omega 3 fatty acids make for a strong defense against age-related macular degeneration.
6. Can Regulate Thyroid Health
Eating salmon regularly might help you balance your thyroid function and metabolism, all thanks to selenium. Selenium reduces oxidative damage in the thyroid gland and aids in the production of thyroid hormones. Deficiency leads to autoimmune thyroiditis (Hashimoto’s) and hypothyroidism. While increasing the intake via supplementation has been found to be helpful, it’s best to get your selenium from the diet
7. Aids In Building Muscle Mass
Whether you want to build lean muscle mass or prevent age-related muscle loss, choose salmon as your source of protein. Every 100 gram of the fish packs in 20 grams protein. Salmon also has 411 mg of vitamin D per 100 grams, which equals 73.5% DV, considering the daily allowance is 600 mg. This makes the fish important especially for seniors. Taking vitamin D supplements (700–1,000 IU per day) increases muscle strength and reduces the risk of falls by 19%. And since salmon is easily digested and absorbed, it can be the perfect post-workout meal. Smoke it or cook it in a bit of olive oil.
8. Aids Weight Loss
If you’ve been trying to shed those extra pounds, salmon might be a good choice. Animal studies have found that omega 3 fatty acids from fish increase fat cell death as well as the level of adiponectin (a protein that helps in glucose metabolism and fatty acid breakdown) in the body, which may help reduce the waist-hip ratio in overweight or obese adults. Besides, protein in salmon will take a long time to digest and will satiate you. This will keep you from overeating or snacking on high-calorie foods, both of which can make your weight loss goals a distant dream.
9. Improves Mental Health And Brain Function
Nutrients in salmon make its regular intake beneficial for your memory and brain function. Selenium, which reduces oxidative stress in the body, can prevent the onset of neurological diseases like Parkinson’s, multiple sclerosis, and Alzheimer’s and also slow down their progression. Increasing selenium intake also improves verbal fluency and mental function in people with mild cognitive disfunction.
With nutrients like omega 3 fats, vitamin D, potassium, and selenium, to say that salmon has heart-healthy properties would be an understatement. Vitamin D plays an important role in regulating blood pressure and preventing blockage of arteries. A D deficiency is linked to cardiovascular disease, heart failure, and an increased risk of stroke
2. Can Strengthen Bones And Prevent Joint Disorders
Thanks to the vitamin D and omega 3 fats in it, salmon can keep your bones healthy and prevent joint disorders. Vitamin D helps the body absorb calcium from the intestines and prevents osteoporosis in adults and rickets and osteomalacia in kids. Salmon proteins can also contribute to increasing the total body bone density.
3. May Prevent And Manage Diabetes
Salmon spells good news for people with type 2 diabetes. Not only does it not have any carbs, it also has healthy omega 3 fats and proteins. Unlike carbohydrates which cause blood sugar spikes, protein slows down the absorption of sugar and keeps you full longer. On the other hand, high levels of omega-3 fatty acids in the body can increase insulin sensitivity and improve glucose metabolism. Omega-3 fats lower blood pressure, CRP (a protein that indicates inflammation in the body), and free fatty acids in middle-aged overweight men. This is important because usually, obesity, high blood pressure, and inflammation are closely tied with diabetes and are known as comorbidities.
The vitamin D in salmon might help prevent the onset of type 1 diabetes in children, an autoimmune condition that often starts in childhood. A long-term study that looked at 10,821 Finnish children for 30 years from the time of their birth found that those who consistently took vitamin D supplements when they were infants had about 90% lower chance of developing type 1 diabetes than those who didn’t.
4. May Boost The Immune System
Regular salmon-filled meals can help you keep that dreaded flu away and give your immune system a boost. And the secret behind this lies in its vitamin D, selenium, and omega-3 content. A Japanese study involving 340 school children found that the group which received vitamin D supplements had 40% lower rates of type A influenza than the group that did not. This could be because vitamin D mitigates the inflammatory reaction of white blood cells and enhances the production of microbe-fighting proteins.
Selenium in salmon stands at 24 mcg per 100 g, meeting 43% of your recommended daily intake. It plays an important role in the functioning of the immune system by lowering oxidative stress and inflammation in the body. Increased blood levels of selenium are linked to an enhanced immune response, especially in patients with influenza, hepatitis C, and tuberculosis.
Moreover, omega 3 fatty acids, especially DHA, increase the activity of B cells, a kind of white blood cells that secrete antibodies and are an essential part of your immune system
5. May Prevent Eye Disorders
Salmon could help keep your eyes healthy, thanks to its vitamin D and omega 3 fats. Regular intake of omega 3 fats prevents the build-up of a toxic molecule called A2E, which otherwise accumulates in some retinal cells and causes vision loss. Having adequate amounts of vitamin D in the body is also vital to prevent vision loss. Together, vitamin D and omega 3 fatty acids make for a strong defense against age-related macular degeneration.
6. Can Regulate Thyroid Health
Eating salmon regularly might help you balance your thyroid function and metabolism, all thanks to selenium. Selenium reduces oxidative damage in the thyroid gland and aids in the production of thyroid hormones. Deficiency leads to autoimmune thyroiditis (Hashimoto’s) and hypothyroidism. While increasing the intake via supplementation has been found to be helpful, it’s best to get your selenium from the diet
7. Aids In Building Muscle Mass
Whether you want to build lean muscle mass or prevent age-related muscle loss, choose salmon as your source of protein. Every 100 gram of the fish packs in 20 grams protein. Salmon also has 411 mg of vitamin D per 100 grams, which equals 73.5% DV, considering the daily allowance is 600 mg. This makes the fish important especially for seniors. Taking vitamin D supplements (700–1,000 IU per day) increases muscle strength and reduces the risk of falls by 19%. And since salmon is easily digested and absorbed, it can be the perfect post-workout meal. Smoke it or cook it in a bit of olive oil.
8. Aids Weight Loss
If you’ve been trying to shed those extra pounds, salmon might be a good choice. Animal studies have found that omega 3 fatty acids from fish increase fat cell death as well as the level of adiponectin (a protein that helps in glucose metabolism and fatty acid breakdown) in the body, which may help reduce the waist-hip ratio in overweight or obese adults. Besides, protein in salmon will take a long time to digest and will satiate you. This will keep you from overeating or snacking on high-calorie foods, both of which can make your weight loss goals a distant dream.
9. Improves Mental Health And Brain Function
Nutrients in salmon make its regular intake beneficial for your memory and brain function. Selenium, which reduces oxidative stress in the body, can prevent the onset of neurological diseases like Parkinson’s, multiple sclerosis, and Alzheimer’s and also slow down their progression. Increasing selenium intake also improves verbal fluency and mental function in people with mild cognitive disfunction.