Fun fact: Salmon is important part of human diet because it contains a lot of proteins, vitamin D and omega-3 fatty acids.
If you have come across a couple of health and fitness pages you will find several entries about salmon. Salmon refers to species of anadromous fishes. They are those who are born in fresh waters, but migrate to the ocean where they mature, and eventually return to fresh waters to reproduce and eventually die. There are several types of salmon, all of which yield numerous health benefits.
Every serving (about 100g) of salmon contains 208 calories with zero carbohydrates and dietary fiber. It provides energy from 13g or 20% of the daily-recommended allowance for fat and 20g or 40% DRA of protein. Fat and protein, once digested in the body, are converted into energy to keep the muscles and organs working properly.
Protein is among the main components of the body. Its importance is anchored on its various functions. First, it serves as the building blocks of the body as body organs and muscles are made up of proteins. This means that protein is essential in body repair and development. Second, it is used as energy to fuel the body. Third, it is also involved in the transportation of certain molecules like hemoglobin. And of course, protein helps in the production of hormones.
The fats contained in salmon are primarily omega-3 fatty acids. This is not a surprise, because fish is an excellent source of omega-3 fatty acids, which improve the cardiovascular system.
Salmon yields 50mg or 16% DRA of cholesterol. While many believed that cholesterol is an absolute negative, our bodies still need cholesterol for the functioning of the body. Cholesterol plays a vital role in the manufacture of hormones, digestion, and as building blocks of cells.
Salmon is also a good source of vitamins A, C, and E. Vitamin A is essential to improve the condition of the eyes, hair and skin. It is also important to maintain mucous membrane health. Vitamin C, meanwhile, is vital for the production of collagen as well as in the absorption of iron. Vitamin E, moreover, assists in the protection of cell membranes and to keep red blood cells and nerves healthy.
Such vitamins function as antioxidant that aims to eliminate harmful free radicals in the body. These free radicals are threat to the health of DNA.
Certain varieties of salmon are excellent source of vitamin B complex that helps in the metabolism of fat, cholesterol, and protein so the body can use them as energy. B-vitamins found in salmon include Thiamin, Niacin, Pyridoxine, and Cobalamin.
Furthermore, salmon holds minerals like selenium, phosphorus, potassium, and magnesium.
The Delicious Health Benefits of Salmon
Manages Blood Sugar Levels
Salmon contains minerals and vitamins that can lower the blood sugar to an acceptably normal level. This fish is loaded with Vitamin D, Omega 3 fatty acids, and selenium that regulate degree of insulin amount in the body. If the body has the right amount of insulin, the sugar absorption ability is facilitated. It is important to keep blood sugar levels normal to avoid diabetes. Abnormal sugar levels also triggers the condition of the heart.
Improves Heart Health
Eating salmon is very healthy for the heart because of its Omega 3 content. Consumption of foods rich in Omega 3 fatty acids reduce risks of stroke, high blood pressure, heart arrhythmia, heart attack and other heart ailments. Omega 3 fatty acids stimulate low cholesterol levels, strengthen veins and arteries, support cardiac muscles, and protect cardiovascular tissues. Salmon consumption helps manage the body’s cholesterol level as well as assure the normal condition of the artery walls. It is of much significance that our cholesterol level is managed because too much cholesterol in the body, especially LDL cholesterol, can cause cholesterol oxidation that can lead to heart failure.
Boosts Brain Functions
Intake of Salmon has proven to yield better and protected brain condition. Salmon’s Omega 3 fatty acids are strong anti-inflammatory compounds that relax the nerves and nerve tissues in the brain. This results to increased brain efficiency, stability, and functionality. This means that you will less likely experience mental and psychological disorders and brain illnesses. Regular consumption of salmon will result to sharper memory, ability to focus, and well sound psychological condition. Salmon is also a great source of Vitamin A, D, and Selenium that prevents age-related brain dysfunctions. In fact, salmon can help in treating Parkinson’s and Alzheimer’s disease. Many believe that eating salmon can generally make you more intelligent. This is because salmon has the ability to boost human’s cognitive and motor skills.
Protects the Joints
Foods abundant in Omega 3 fatty acids just like salmon have shown positive effects in keeping the joints strong and healthy. As mentioned above, Omega 3 fatty acids are strong anti-inflammatory properties. Its consumption develops prostaglandins, thromboxanes, and resolvins that prevent inflammation in the body. These compounds support the cartilage in the joints and protect them from damages. This will help prevent arthritis and osteoporosis.
Healthy for the Eyes
Regular intake of salmon has proven to prevent problems with the eyes specifically retinal dryness, age-related macular degeneration, blindness and eye fatigue. Studies have proved that eating salmon at least twice a week can improve the condition of the eyes making vision clearer and protect it from any kind of impairment. If you want to keep a sharp vision even as you grow old, including salmon in your diet will significantly contribute.
Reduces Risks of Cancer
Despite the advancement of today’s technology, there is still no remedy to cancer. Cancer is one of the most common causes of death these days. Health experts say that it is because of the diversity of unhealthy foods available in the market. This is also because of lack of exercise and unhealthy eating. The only way to avoid cancer is to make sure that you are doing your best to keep your health in a good condition. This can be done through regular exercise and eating nutritious foods. Adding salmon to your diet significantly helps in decreasing risks of various types of cancer. Its omega 3 fatty acids combat formation of cancer cells. It is able to protect and maintain healthy growth of cells. Intake of salmon is proven to decrease risks of breast cancer, prostate cancer, and colorectal cancer.
Improves Mood and Quality of Sleep
Eating salmon discourages incidence of mood swings and depression. Intake of salmon stimulates serotonin production. Serotonin is known as the feel-good hormones. If you are experiencing tough times and frequent mood swings, eating salmon can make you feel better. Salmon also has tryptophan that is a safe and natural sedative that will help you sleep properly. Tryptophan helps in treating insomnia and other sleeping problems. Eating salmon can help you go to sleep quickly and properly.
Good for Pregnant Women
Salmon consumption while pregnant contributes so much in the development of the infant’s brain. Because of the high levels of Decosahexaenoic acid or DHA found in salmon, it heightens the function of the central nervous system. Also maintain feeding salmon to your child as he or she grows up because salmon consumption is proven to boost intellect and prevents disorders like ADHD.
Books on Salmon
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