There is an assortment of fish available in supermarkets. If there’s one fish delicacy you must make a regular staple in your meals, it’s salmon.
A breakdown of salmon’s nutritional profile and health benefits should help get you going.
A 113.4-gram salmon provides the following nutrients in terms of daily value percentage:
• Vitamin D – 264.8%
• Vitamin B12 – 109.7%
• Tryptophan – 109.4%
• Protein – 61.9%
• Omega-3 fatty acids – 61.2%
• Selenium – 61.2%
• Vitamin B3 – 37.8%
• Phosphorus – 31.3%
More specifically, the same amount would provide roughly 30.97 grams of protein and 1.47 grams of omega-3 fatty acids. The latter is considered to be essential for good cardiovascular health.
Aside from these two key macronutrients, it is also low in calories as one serve is equal to around 197 calories.
Salmon’s health benefits are vast and immense. Here are some of them:
1. Prevention of inflammation—the omega-3 fatty acids found in salmon are converted by the body into compounds that prevent chronic inflammation.
The presence of bioactive peptides in salmon may support healthy joint cartilage and other types of tissue. Its vitamin D and selenium content are also considered to be key players in preventing inflammation.
2. Better cognitive function—this fish has docosahexaenoic acid or DHA which not only helps improve brain function, it also decreases the risk of certain neurological disorders.
Several studies also suggest regular salmon intake is associated with decreased depression, hostility in some teenagers and cognitive decline among senior citizens.
3. Prevention of cancer—salmon has a heap of vitamin D and omega-3 fatty acids which are known to prevent breast, prostate and colorectal cancer.
In addition, regular omega-3 fatty acid intake is associated with prevention of blood cell or lymph cell-related cancers such as leukaemia, multiple myeloma and non-Hodgkins lymphoma.
4. Improved eye health—again, the key here would be the omega-3 fatty acids of salmon which is effective against macular degeneration and chronic dry eye.
5. Improved skin and hair health—aside from eye health, salmon also does wonders for a person’s skin and hair. Its omega-3 fatty acids lock moisture into skin cells which encourages the production of collagen and elastin fibres and consequently, more youthful-looking skin.
In terms of hair health, these fatty acids maintain good hair lustre and nourish hair follicles. The latter benefit helps in the growth of healthy hair and in the prevention of hair loss.
6. Solid cardiovascular health—salmon consumption results in intake of omega-3 fatty acids which are associated with decreased risk of numerous cardiovascular problems which include heart attack, stroke, heart arrhythmia, high blood pressure and high blood triglycerides.
With all of its tremendous health benefits, salmon must be a top choice as far as your fish preferences are concerned. Combining healthy nutritional habits such as eating salmon with regular exercise, sound supplementation and adequate sleep and rest will go a long way in fortifying your body’s defence against any ailment.