Salmon fish 8 Impressive Health Benefits

Salmon fish is the common name for several commercially important species of euryhaline ray-finned fish in the family Salmonidae, native to tributaries of the North Atlantic and North Pacific basins.

Impressive Health Benefits of Salmon fish

1. Rich in Omega-3 fatty acids

• Salmon fish is one of the most mind-blowing sources of long-chain omega-3 fatty acids EPA acid and DHA acid.
• A 100-gram portion of farmed salmon fish contains 2.3 grams of long-chain omega-3 fatty acids, while a similar portion of wild salmon contains 2.2 grams.
• Unlike other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet because your body cannot make them.
• EPA and DHA have been credited with a number of impressive health benefits, such as reducing inflammation, lowering blood pressure, reducing the risk of cancer, and improving the function of the cells in your arteries.
• A review of 22 studies found that consistent use of an EPA and DHA supplement can significantly improve arterial function, especially in people who smoke, are overweight, or have high cholesterol levels or metabolic syndrome.
• What’s more, studies have shown that these omega-3 fats from fish increase your body’s metabolism more effectively than supplementing with fish oil capsules.
• As for how much fish to eat, eating salmon fish at least twice per week can help meet your omega-3 fatty acid needs.

2. Great source of protein

• Salmon fish is rich in high quality protein.

• Like omega-3 fats, protein is a basic essential nutrient that you really want to get from your eating diet.
• Protein plays many important roles in your body, including helping you heal after injury, maintaining bone health, and maintaining muscle mass during weight loss and as you age.
• Recent studies have shown that for optimal health, each meal should provide at least 20-30 grams of high-quality protein.
• 100-gram of salmon fish – 22-25 grams of protein.
• High in B vitamins
• Salmon fish is source of B vitamins.
• Below is the B vitamin content of 3.5 ounces (100 grams) of wild salmon fish:

1. Vitamin B12: More than 100% of the DV
2. Niacin: 63% of DV
3. Vitamin B6: 56% of the DV
4. Riboflavin: 38% of DV
5. Pantothenic Acid: 38% of DV
6. Thiamine: 23% of the DV
7. Folic Acid: 7% of DV
8. These vitamins are involved in several important processes in your body, including turning the food you
9. eat into energy, building and repairing DNA, and reducing chronic inflammation, which can lead to disease.

• Additionally, studies have shown that all B vitamins work together to maintain optimal functioning of your brain and nervous system.

3. Good source of potassium

• Benefits of Salmon fish is rich in potassium.
• This is especially true of wild salmon, which provides 13% DV per 3.5 ounces (100 grams), versus 8% for farmed salmon.
• In fact, wild salmon contains more potassium than an equivalent amount of bananas, which provide only 9% of the DV.
• Potassium helps with your blood pressure and reduce the risk of stroke.
• Potassium also works with sodium to help regulate fluid balance by preventing excess water retention and lowering blood pressure.

4. Reduce the risk of heart disease

• Regular consumption of salmon can protect against heart disease.
• This is due in large part to salmon’s ability to raise blood levels of omega-3 fatty acids.
• imbalance of these two fatty acids increases the risk of heart disease.
• regular consumption of fish may be associated with lower triglyceride levels and improvements in other risk factors for heart disease.

5. benefit weight management

• Eating salmon frequently can help you get fit and keep it off.
• It also directs hormones that control thirst and help you feel full.
• Also, your metabolic rate is temporarily higher after eating protein-rich foods like salmon compared to other foods.
• Also, research suggests that omega-3 fats from salmon and other fatty fish when combined with an active lifestyle can promote weight loss and reduce belly fat in people with obesity, although more research is needed.
• A study in children with non-alcoholic fatty liver disease found that supplementation with DHA, the main omega-3 found in salmon, reduced liver fat and abdominal fat significantly more than placebo.
• almon is fairly low in calories. A 100-gram serving of farmed salmon contains only 206 calories, and wild salmon has less than 182 calories.

6. protect brain health

• including salmon in your diet can develop brain function.
• Both fatty fish and fish oil have been found to protect fetal brain health, slow cognitive decline and protect brain function during pregnancy.
• Eating fish 2 times per week was associated with a 10% lower risk of dementia and a 30% lower risk of Alzheimer’s disease.
• Another 2020 review concluded that fish consumption can improve memory performance, enhance brain function, and protect brain structure in healthy adults.

7. Improve mental health

• In addition to protecting brain health, some promising studies suggest that Benefits of Salmon fish may support mental health, thanks to its omega-3 fatty acid content.
• Some research also suggests that omega-3 fatty acids can reduce anxiety symptoms and improve mood, although more research is needed.
• May support bone health
  Benefits of Salmon fish is a great source of vitamin D, with about 66% of the DV in a 3.5-ounce (100-gram) serving of farmed salmon.
• Research shows that low levels of vitamin D increase the risk of bone loss and may be associated with decreased bone mineral density in older adults.
• Interestingly, some studies have shown that eating more fish may be associated with a lower risk of osteoporosis for certain populations, but more research is needed.

8. healthy skin

• Benefits of Salmon fish the skin due to its presence of fatty acids and vitamin A. These healthy fats improve skin quality and health. Omega-3 fatty acids work synergistically with the carotenoid antioxidants in salmon’s astaxanthin to greatly reduce free radical damage responsible for aging.

Bottom line

• Salmon is a nutritional powerhouse that offers several impressive health benefits.
• Eating at least two servings per week can help you meet your nutritional needs and reduce your risk of various diseases.
• Additionally, salmon is delicious, satisfying and versatile. Including this fatty fish as a regular part of your diet can improve your quality of life and improve your health.
• Eating salmon regularly is not recommended, unless you eat it in moderation
• Salmon has earned a very durable spot on the superfood list