Salmon is a popular fatty fish and is well known for being loaded with nutrients that may reduce risk factors for several diseases. It’s also tasty, versatile and widely available.
Healthline has provided these amazing health benefits of salmon:
1. Rich in omega-3 fatty acids
Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA. Unlike most other fats, omega-3 fats are considered essential, meaning you must get them from your diet since your body can’t create them.
EPA and DHA have been credited with several health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer and improving the function of the cells that line your arteries.
2. Great source of protein
Salmon is rich in high-quality protein. Protein plays a number of important roles in the body, including helping your body heal after injury, protecting bone health and maintaining muscle mass during weight loss and the aging process.
3. High in B vitamins
Salmon is an excellent source of B vitamins. These vitamins are involved in several important processes in your body, including turning the food you eat into energy, creating and repairing DNA and reducing the inflammation that can lead to heart disease.
Studies have shown that all of the B vitamins work together to maintain optimal functioning of your brain and nervous system.
Read about it here: Risks, symptoms and ways to treat B12 deficiency
4. Good source of potassium
100 grams of salmon provide 11–18 per cent of the RDI of potassium, which helps control blood pressure and prevent excess fluid retention.
5. Loaded with selenium
Selenium is a mineral found in soil and certain foods. A 100-gram serving of salmon provides 59–67 per cent of the RDI of selenium, a mineral involved in protecting bone health, improving thyroid function and reducing the risk of cancer.
6. Contains the antioxidant astaxanthin
Astaxanthin is a compound linked to several powerful health effects. As a member of the carotenoid family of antioxidants, astaxanthin gives salmon its red pigment. It may benefit heart, brain, nervous system and skin health.
7. May reduce the risk of heart disease
Eating salmon on a regular basis may help protect against heart disease by increasing levels of omega-3 fats, decreasing levels of omega-6 fats and lowering triglycerides.
8. Weight control
Consuming salmon may help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat.
9. Can help fight inflammation
Salmon and other fatty fish can help lower inflammation, which may reduce risk factors for several diseases and improve symptoms in people with inflammatory conditions.
10. May protect brain health
Frequent salmon consumption is said to help reduce symptoms of both anxiety and depression, protect fetal brain health in pregnancy and even decrease the risk of age-related memory problems.
It’s so delicious and versatile
Salmon is undeniably delicious. It has a unique, delicate flavor which is less ‘fishy’ than many other fatty fish.
Being so extremely versatile, salmon can be steamed, sautéed, smoked, grilled, baked or poached. It’s often served raw in sushi and sashimi.
Can you eat the skin of salmon?
Spoon University cleared up the question of eating salmon skin:
Salmon is full of healthy fats, but what most don’t know is that most of those fats are stored in the skin itself (that’s too often discarded). Omega-3’s are found in the salmon’s fat and get absorbed by the skin during cooking. So by keeping the skin on you’re not only increasing the health benefits of that piece of salmon, the skin also actually helps the meat retain its moisture as it cooks.
If cooked right, fish skin can bring a delightfully crispy dimension to a standard fillet.
Now that you know all the nutrition that’s ready for the taking, check out these seven ways to prepare salmon:
DID YOU KNOW?
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