Salmon health benefit and Nutrition

Salmon health benefit: Salmon is one of essentially the most nutritious foods on the planet.

This popular fatty fish just isn’t only loaded with nutrients but also could reduce certain risk factors for a number of diseases.

What’s extra, it’s tasty, versatile, and extensively out there.

This article will discover some of the key benefits of salmon, together with a number of easy methods so as to add it to your diet.

Salmon nutrition facts

The nutritional worth of salmon can differ barely among the many varieties. For instance, farmed salmon contains barely extra healthy fat and calories, whereas wild-caught salmon is a bit greater in protein (1Trusted Source, 2Trusted Source).

However, each types are nice sources of many key nutrients, including selenium, phosphorus, and B vitamins (1Trusted Source, 2Trusted Source).

Here is a better take a look at the nutritional worth for a 3.5-ounce (100-gram) serving of cooked wild or farmed salmon (1Trusted Source, 2Trusted Source):

	Wild salmon	Farmed salmon
Calories	182	206
Protein	25 grams	22 grams
Fat	8 grams	12 grams
Vitamin B12	127% of the Daily Value (DV)	117% of the DV
Vitamin B6	56% of the DV	38% of the DV
Selenium	85% of the DV	75% of the DV
Niacin	63% of the DV	50% of the DV
Pantothenic acid	38% of the DV	30% of the DV
Thiamine	23% of the DV	28% of the DV
Phosphorus	21% of the DV	20% of the DV

Fish oil, salmon nutrition facts and evaluation per 1 tbsp (13.6 g)

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	0.00 mcg	0 %
Retinol	0.00 mcg
Thiamin [Vitamin B1]	0.000 mg	0 %
Riboflavin [Vitamin B2]	0.000 mg	0 %
Niacin [Vitamin B3]	0.000 mg	0 %
Pantothenic acid [Vitamin B5]	0.000 mg	0 %
Vitamin B6	0.000 mg	0 %
Vitamin B12 [Cobalamin]	0.00 mcg	0 %
Folate, DFE [Vitamin B9]	0.00 mcg	0 %
Folate, food	0.00 mcg
Folic acid	0.00 mcg
Vitamin C [Ascorbic acid]	0.0 mg	0 %

Minerals
Nutrient	Amount	DV
Calcium	0.00 mg	0 %
Copper	0.00 mg	0 %
Iron	0.00 mg	0 %
Magnesium	0.00 mg	0 %
Manganese	0.000 mg	0 %
Phosphorus	0.00 mg	0 %
Potassium	0.00 mg	0 %
Selenium	0.00 mcg	0 %
Sodium	0.00 mg	0 %
Zinc	0.00 mg	0 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	0.00 g	0 %
Fiber	0.00 g	0 %
Net carbs	0 g

Salmon is particularly high in selenium, an important nutrient that’s concerned in DNA synthesis, thyroid hormone metabolism, and reproductive health (3Trusted Source).

It’s also a fantastic supply of omega-3 fatty acids, a kind of heart-healthy fat that may lower inflammation and assist brain health (4Trusted Source).

What’s extra, salmon is rich in vitamin B12, which is critical for producing red blood cells and regulating the health of the central nervous system (5Trusted Source).

Salmon health benefits

1. Rich in omega-3 fatty acids

Salmon is one of the best sources of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.2 grams (1Trusted Source, 2Trusted Source).

Unlike most different fat, omega-3 fat are thought of “essential,” that means you have to get them out of your diet since your body can’t create them.

Generally, most health organizations recommend that healthy adults get a minimal of 250–1,000 mg of mixed EPA and DHA per day (6Trusted Source).

EPA and DHA have been credited with a number of impressive health benefits, such as reducing inflammation, decreasing blood pressure, reducing the risk of most cancers, and improving the perform of the cells that line your arteries (7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).

One overview of 22 studies found that using an EPA and DHA supplement constantly may considerably improve arterial perform, especially in people who smoke, are overweight, or have high cholesterol levels or metabolic syndrome (11Trusted Source).

What’s extra, studies have proven that getting these omega-3 fat from fish will increase levels in your body much more successfully than supplementing with fish oil capsules (12Trusted Source, 13Trusted Source).

As for the way much fish to eat, consuming a minimum of two servings of salmon per week might help you meet your omega-3 fatty acid wants.

SUMMARY

Salmon is rich in long-chain omega-3 fatty acids, which have been proven to reduce inflammation, lower blood pressure, and lower risk factors for disease.

2. Great supply of protein

Salmon is rich in high high quality protein.

Like omega-3 fat, protein is an important nutrient that you have to get out of your diet.

Protein performs a number of important roles in your body, including serving to you heal after injury, defending bone health, and maintaining muscle mass during weight loss and as you become older (14, 15Trusted Source, 16Trusted Source, 17Trusted Source).

Recent analysis has found that for optimum health, every meal should present a minimum of 20–30 grams of high high quality protein (18Trusted Source).

For reference, a 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein (1Trusted Source, 2Trusted Source).

SUMMARY

Your body wants protein to heal after injury, protect bone health, and prevent muscle loss, amongst different issues. Salmon offers 22–25 grams of protein per 3.5-ounce (100-gram) serving.

3. High in B vitamins

Salmon is an glorious supply of B vitamins.

Below is the B vitamin content material in 3.5 ounces (100 grams) of wild salmon (2Trusted Source):

• Vitamin B12: more than 100% of the DV
• Niacin: 63% of the DV
• Vitamin B6: 56% of the DV
• Riboflavin: 38% of the DV
• Pantothenic acid: 38% of the DV
• Thiamine: 23% of the DV
• Folic acid: 7% of the DV

These vitamins are concerned in a number of important processes in your body, including turning the food you eat into energy, creating and repairing DNA, and reducing chronic inflammation, which may result in disease (19Trusted Source, 20Trusted Source).

Additionally, studies have found that every one the B vitamins work together to maintain optimum functioning of your brain and nervous system (19Trusted Source).

SUMMARY

Salmon is an glorious supply of a number of B vitamins, which your body wants for producing energy, controlling inflammation, and defending heart and brain health.

4. Good supply of potassium

Salmon is sort of high in potassium.

This is especially true of wild salmon, which offers 13% of the DV per 3.5 ounces (100 grams), versus 8% for farmed salmon (1Trusted Source, 2Trusted Source).

In truth, wild salmon contains extra potassium than an equal amount of banana, which offers simply 9% of the DV (21Trusted Source).

Potassium helps handle your blood pressure and could also reduce the risk of stroke (22Trusted Source, 23Trusted Source).

One overview found that supplementing with potassium considerably reduced blood pressure levels in people with high blood pressure, especially for these consuming large amounts of sodium (24Trusted Source).

Potassium also works with sodium to assist regulate fluid balance and lower blood pressure by stopping extra water retention (25Trusted Source).

SUMMARY

A 3.5-ounce (100-gram) serving of salmon offers as much as 13% of the DV for potassium, which helps handle blood pressure and prevent extra fluid retention.

5. Loaded with selenium

Selenium is a mineral found in soil and certain foods, including salmon (3Trusted Source).

It’s thought of a hint mineral, that means your body wants only a small amount. Nevertheless, getting enough selenium in your diet is important.

Studies have proven that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease, and could potentially reduce the risk of certain types of most cancers (26Trusted Source, 27Trusted Source, 28Trusted Source).

A 3.5-ounce (100-gram) serving of salmon offers 75–85% of the DV for selenium (1Trusted Source, 2Trusted Source).

Consuming salmon and different types of seafood has been proven to improve blood levels of selenium in people whose diets are low in this mineral (29Trusted Source, 30Trusted Source).

One older research found that blood levels of selenium increased considerably extra in people who consumed two servings of salmon per week than in those that consumed fish oil capsules containing much less selenium (30Trusted Source).

SUMMARY

A 3.5-ounce (100-gram) serving of salmon offers 75–85% of the DV of selenium, a mineral which will assist bone health, improve thyroid perform, and protect against certain types of most cancers.

6. Contains astaxanthin

Astaxanthin is a compound linked to a number of highly effective health results. As a member of the carotenoid household of antioxidants, astaxanthin provides salmon its signature red hue (31Trusted Source).

Astaxanthin seems to lower the risk of heart disease by reducing the oxidation of LDL (unhealthy) cholesterol and rising levels of HDL (good) cholesterol (32Trusted Source).

Some analysis also means that astaxanthin could reduce inflammation, lower oxidative stress, and protect against the buildup of fatty plaque in the arteries, which may potentially reduce the risk of heart disease (33Trusted Source).

In addition, astaxanthin is believed to work with the omega-3 fatty acids found in salmon to protect the brain and nervous system against inflammation (34Trusted Source).

What’s extra, astaxanthin could even assist prevent skin damage and enable you to look youthful.

In truth, one overview reported that astaxanthin may act as an antioxidant, reduce the looks of wrinkles, improve skin elasticity, and protect skin cells against damage (35Trusted Source).

According to a 2014 overview, salmon contains 0.4–3.8 mg of astaxanthin per 3.5 ounces (100 grams), with sockeye salmon offering the best amount (36Trusted Source).

SUMMARY

Astaxanthin is an antioxidant found in salmon which will benefit heart, brain, nervous system, and skin health.

7. May reduce the risk of heart disease

Eating salmon frequently could assist protect against heart disease (37Trusted Source).

This is due, in large part, to salmon’s means to boost levels of omega-3 fatty acids in the blood. Many people have too many omega-6 fatty acids in their blood in relation to omega-3s (38Trusted Source).

Research means that when the balance of these two fatty acids is off, the risk of heart disease will increase (39Trusted Source).

In one older research, consuming 2 servings of farmed salmon per week increased omega-3 blood levels by 8–9% and decreased omega-6 levels after 4 weeks (40Trusted Source).

Additionally, some analysis means that common consumption of fish could also be linked to lower triglyceride levels and improvements in a number of different risk factors for heart disease (41Trusted Source, 42Trusted Source).

SUMMARY

Consuming salmon might help protect against heart disease by rising levels of omega-3 fat, reducing levels of omega-6 fat, and decreasing triglycerides.

8. May benefit weight management

Consuming salmon continuously might help you lose weight and keep it off.

Like different high protein foods, it helps regulate the hormones that control urge for food and enable you to really feel full (43Trusted Source).

In addition, your metabolic rate quickly will increase extra after eating protein-rich foods, such as salmon, compared with different foods (43Trusted Source).

Plus, analysis means that the omega-3 fat in salmon and different fatty fish could promote weight loss and decrease belly fat in people with weight problems when mixed with an active lifestyle, although extra analysis is required (44Trusted Source, 45Trusted Source).

One research in children with nonalcoholic fatty liver disease found that supplementing with DHA, the principle omega-3 found in salmon, led to considerably larger reductions in liver fat and belly fat compared with a placebo (45Trusted Source).

In addition, salmon is pretty low in calories. A 3.5-ounce (100-gram) serving of farmed salmon has only 206 calories, and wild salmon has even fewer at 182 calories (1Trusted Source, 2Trusted Source).

SUMMARY

Consuming salmon could enable you to handle your weight by reducing your urge for food, quickly boosting your metabolism, and reducing belly fat.

9. Can assist prevent inflammation

Salmon can present highly effective safety from chronic inflammation.

Many consultants consider that inflammation is the foundation cause of most chronic diseases, including heart disease, diabetes, and most cancers (46Trusted Source).

Several studies have found that eating extra salmon and different types of seafood may assist reduce a number of markers of inflammation (47Trusted Source, 48Trusted Source).

In truth, one research in 4,105 people found that frequent consumption of fish was related to lower levels of white blood cells, which are sometimes used as a measure of chronic inflammation (47Trusted Source).

According to a different overview revealed in 2014, fish oil supplementation was found to considerably reduce levels of a number of particular markers of inflammation, including CRP, IL-6, and TNF-alpha (49Trusted Source).

SUMMARY

Salmon and different fatty fish might help lower inflammation, which can reduce risk factors for a number of diseases and improve signs in people with inflammatory conditions.

10. May protect brain health

A rising number of studies recommend that including salmon in your diet may improve brain perform.

Both fatty fish and fish oil have been found to protect fetal brain health during pregnancy, slow cognitive decline, and protect brain perform (50Trusted Source, 51Trusted Source, 52Trusted Source).

One overview found that consuming a minimum of 2 servings of fish per week was related to a ten% lower risk of dementia and a 30% lower risk of Alzheimer’s disease (51Trusted Source).

Another 2020 overview concluded that fish consumption may improve memory efficiency, promote brain perform, and protect brain structure in healthy adults (52Trusted Source).

SUMMARY

Frequent salmon consumption could assist protect fetal brain health in pregnancy, protect brain perform, and lower the risk of cognitive decline and dementia.

11. Can improve mental health

In addition to defending brain health, some promising studies recommend that salmon may assist mental health, because of its content material of omega-3 fatty acids.

According to a overview of 10 studies, consuming a minimum of 1 serving of fish per week or 500 mg of omega-3 fatty acids per day was related to a lower risk of depression, especially in ladies (53Trusted Source).

However, extra high high quality randomized control trials are wanted.

Another small research in 23 younger adults found that taking an omega-3 fatty acid supplement led to important improvements in signs of depression after 21 days (54Trusted Source).

Some analysis also means that omega-3 fatty acids may reduce symptoms of anxiety and improve mood, although extra studies are wanted (55Trusted Source, 56Trusted Source, 57Trusted Source).

SUMMARY

Some studies have found that eating fish or rising your intake of omega-3 fatty acids may reduce signs of depression and anxiety and improve mood.

12. May assist maintain healthy vision

Salmon contains a number of nutrients essential for selling eye health and maintaining vision.

For instance, astaxanthin has been studied in people and animals for its means to prevent certain disorders that may have an effect on eye health, including age-related macular degeneration, eye fatigue, uveitis, and cataracts (58Trusted Source).

Salmon also contains a good amount of vitamin A in every serving, with round 8% of the DV in a 3.5-ounce (100-gram) serving of farmed salmon (1Trusted Source).

Vitamin A is crucial for vision and is a precursor for certain pigment molecules in the photoreceptors of the attention (59Trusted Source, 60Trusted Source).

What’s extra, different analysis means that omega-3 fatty acids may very well be helpful for the remedy of dry eye disease (61Trusted Source, 62Trusted Source).

SUMMARY

Salmon contains nutrients like astaxanthin, vitamin A, and omega-3 fatty acids, all of which may assist promote eye health.

13. Could assist bone health

Salmon is a good supply of vitamin D, with round 66% of the DV in a 3.5-ounce (100-gram) serving of farmed salmon (1Trusted Source).

Vitamin D is an important micronutrient that performs a central role in bone health by rising the absorption of calcium (63Trusted Source).

Research shows that low levels of vitamin D could also be linked to an increased risk of bone loss and reduced bone mineral density in older adults (64Trusted Source).

Salmon also contains phosphorus, one other nutrient important for maintaining bone energy (65Trusted Source).

Interestingly, some studies have found that eating extra fish may very well be tied to a lower risk of osteoporosis for certain populations, but extra analysis is required (66Trusted Source, 67Trusted Source).

SUMMARY

Salmon is rich in vitamin D and phosphorus, which may assist bone health. Some studies present that eating fish may very well be linked to a lower risk of osteoporosis, but extra analysis is required.

14. Delicious and versatile

Salmon is undeniably delicious. It has a novel, delicate flavor with a much less “fishy” taste than many different varieties of fatty fish, such as sardines and mackerel.

It is also extraordinarily versatile. It may be steamed, sauteed, smoked, grilled, baked, or poached. It can also be served raw in sushi and sashimi.

Additionally, canned salmon is a fast and cheap possibility that gives the same impressive health benefits as fresh fish. In truth, nearly all canned salmon is wild rather than farmed, and its nutrition profile is great.

Look for it in BPA-free cans to keep away from the potential health dangers which were linked to this chemical.

How to include extra salmon into your diet

Here are some healthy ideas for incorporating salmon into your diet:

• Use canned salmon in place of tuna when making tuna salad with healthy mayo.
• Whip up a Cobb salad with canned salmon, hard-boiled eggs, avocados, lettuce, and tomatoes.
• Enjoy smoked salmon and cream cheese on sprouted-grain bread with cucumber or tomato slices.
• Try making grilled salmon with avocado sauce.
• Bake an herb-crusted salmon with a side of veggies for an easy weeknight dinner.

SUMMARY

Salmon has a delicious flavor and may be ready in many various methods. Canned salmon is a handy and cheap possibility.

Potential health dangers of eating salmon

Though salmon is a nutrient-dense food and could be a welcome addition to a balanced diet, there are a number of downsides and dangers to think about.

For starters, each wild and farmed varieties of salmon typically contain contaminants such as polychlorinated biphenyls (PCBs) and dioxin, which may alter hormone levels and negatively have an effect on different facets of health if consumed in high amounts (68Trusted Source, 69Trusted Source, 70Trusted Source).

However, there are strict authorities rules for the number of contaminants permitted in feed, that are supposed to reduce the number of contaminants in seafood (71).

Antibiotics are also typically added to feed for farmed fish. Antibiotic use is related to environmental considerations and may increase the risk of antibiotic resistance and different long-term health results (72Trusted Source, 73Trusted Source).

Avoiding fish from areas with much less strict rules on antibiotic use — such as Chile — may very well be helpful should you’re involved about antibiotic resistance (74).

Additionally, keep in thoughts that salmon contains some mercury, although it’s much lower in mercury than another fish, such as swordfish and shark (75Trusted Source).

If you’re pregnant, it’s typically beneficial that you just consume 2–3 servings of fatty fish, including salmon, per week and keep away from raw or raw seafood (76Trusted Source, 77).

SUMMARY

Salmon contains some contaminants and heavy metals, such as mercury, which may be dangerous if consumed in high amounts. Farmed fish from some areas, like Chile, could also be handled with high amounts of antibiotics, which can contribute to antibiotic resistance.

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Pros:

1. Omega-3 Powerhouse: Salmon is just like the superhero of the ocean, filled with omega-3 fatty acids that keep your heart healthy and your brain sharp – it is like fish oil in edible type!
2. Protein Punch: Need to bulk up? Salmon is sort of a private coach to your muscles, delivering a healthy dose of protein that can assist you develop massive and strong – no gym membership required!
3. Anti-Inflammatory Ace: Say goodbye to joint pain – salmon is sort of a soothing balm to your achy joints, because of its anti-inflammatory properties – it is like a massage to your insides!
4. Bone Builder: With its high vitamin D content material, salmon is sort of a building employee to your bones, serving to to keep them strong and sturdy – it is like building a fortress against osteoporosis!
5. Skin Savior: Move over, costly skincare products – salmon is sort of a spa day to your skin, keeping it hydrated and radiant like a disco ball!
6. Mood Booster: Feeling down? Salmon is sort of a ray of sunshine on a cloudy day, because of its means to boost serotonin levels and elevate your spirits – it is like Prozac with fins!
7. Versatility: Whether grilled, baked, or smoked, salmon is sort of a culinary chameleon, effortlessly adapting to any recipe or flavor profile – it is just like the James Bond of the seafood world!

Cons:

1. Cost Concerns: Quality salmon could be a bit expensive – indulging too typically may really feel such as you’re swimming in a sea of bills!
2. Environmental Impact: Some strategies of salmon farming can have negative results on the surroundings – it is like trying to bounce gracefully on a tightrope with out stepping on any toes!
3. Potential Contaminants: Like a recreation of Russian roulette, salmon can sometimes contain hint amounts of mercury or different contaminants – no person desires a shock visitor at their feast!
4. Fishy Smell: Cooking salmon can leave your kitchen smelling like a fish market – it is like trying to cover up against the law scene with air freshener!
5. Allergic Reactions: Like a shock plot twist, some people could expertise allergic reactions to salmon – no person desires hives as a dinner companion!
6. Preparation Time: Cooking salmon could be a bit time-consuming – it is like ready for a pot of water to boil if you’re already ravenous!
7. Storage Challenges: Fresh salmon has a brief shelf life – it is like trying to keep a bouquet of flowers alive for more than a number of days!

The bottom line (Salmon health benefit)

Salmon is a nutritional powerhouse that gives a number of impressive health benefits.

Consuming a minimum of two servings per week might help you meet your nutrient wants and reduce the risk of a number of diseases.

In addition, salmon is tasty, satisfying, and versatile. Including this fatty fish as an everyday part of your diet could very nicely improve your high quality of life and your health.

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