For a lot of health and weight-conscious individuals, salmon is a must have. Salmon health benefits are truly abundant, which is why it is considered one of the best superfoods. In fact, it is one of the world’s healthiest foods that has many benefits for your health, your looks, and your overall wellness.
Salmon is well known for being rich in omega-3, which is great for the heart. Because of this, many overlook the many other salmon health benefits. It is also rich in protein and amino acids. A small serving, which consists of less than 400 calories, can make you feel full enough, while also packing your body with nutritional value! (1)
Salmon Nutrition Values
A 4-ounce serving of broiled salmon is only about 158 calories. It is just as good as taking a dose of several vitamins and supplements without the side effects. It is richest in vitamin B-12, followed by vitamin D. Other nutrients found in salmon are selenium, vitamins B-3 and B-6, omega-3 fats, protein, phosphorus, iodine, choline, pantothenic acid, and biotin. In fact, if you take a look deeper into salmon nutrients information, you will find that it has more than 80 nutrients!
Of course, the amount of nutrients and salmon health benefits you can get per serving depends on the amount of salmon you eat, as well as how you cook it. While it can be very healthy for the body, if you cook it in an unhealthy manner, you won’t fully realize the health benefits. (2)
Salmon Health Benefits
It wouldn’t be considered one of our superfoods if salmon didn’t have a lot of health benefits. In fact, it is one of the most nutritious foods that can help prevent numerous diseases. Best of all, salmon is easily accessible and fairly easy to prepare as well.
Here are only some of the many health benefits you can realize from consistently eating salmon: (3)
1. EPA and DHA from Omega-3 Fatty Acids
EPA (elceicosapentaenoic acid) and DHA (docosahexaenoic acid) are both found in the Omega-3 fatty acids in salmon. Both of these acids will help in lowering your blood pressure, reducing cancer risk, decreasing inflammation, and improving heart health. Most studies recommend that you must consume two servings of salmon per week so that you may meet your body’s omega-3 fatty acid requirements. But you also do not want to overdo it, so a goal of 1-2 servings per week is an ideal target!
2. Salmon Rich in Vitamin B
Some people spend a great deal of money just to get Vitamin B supplements. Without having to take a lot of tablets and capsules, you can take salmon instead. As you may know well by now, B vitamins are great in helping improve the function of the nervous system and your brain. Vitamin B in salmon includes the following:
- Vitamin B12 – 51% of RDI
- Vitamin B3 (niacin) – 50% of RDI
- Vitamin B6 – 47% of RDI
- Vitamin B2 (riboflavin) – 29% of RDI
- Vitamin B5 (pantothenic acid) – 19% of RDI
- Vitamin B1 (thiamin) – 18% of RDI
- Vitamin B9 (folic acid) – 7% of RDI
3. High-Quality Protein Source
Protein is a very important part of your diet, as it helps protect and maintain bone health and muscle mass. It also assists in the healing of your body after an injury. Salmon contains about 22 to 25 grams of protein per 3.5oz serving. This is also a critical part of your diet for muscle building.
4. High Potassium Content in Salmon
Time and again, it has been written that many Americans lack potassium in their daily diet. Potassium helps reduce the risk of stroke, as well as maintaining healthy blood pressure. Salmon, especially wild salmon as opposed to farm raised, offers high amounts of potassium. Even more than bananas, which many people consider a great food for potassium.
5. Weight Control Benefits of Salmon
Salmon helps control your appetite. A regular serving can make you feel full, while delivering great nutrition. This is the reason why salmon has become a staple food for those who are going through their weight loss journey, and for those who want to maintain their fit body.
6. Inflammation Prevention
Inflammation is often identified as the cause of numerous chronic diseases, which includes cancer. Studies show that regular consumption of salmon may also help fight inflammation in the body.
Delicious Ways to Cook Salmon Nutrition
It has been established for years by nutritionists that salmon is one of the healthiest superfoods. Salmon should be added to your regular diet, as long as approved by your regular doctor. However, there is more than one way to enjoy salmon.
Some eat salmon raw as sushi with some soy sauce and wasabi. Others bake or grill it. Others fry it, include it in soups, stews, and more. There are countless ways to enjoy salmon! A quick salmon recipe search will lead you to numerous dish ideas so you can enjoy a serving of salmon almost every day! Here are some delicious salmon dishes. (4)
Salmon Recommended Servings
If you don’t want to eat salmon that often, you should consider having it at least once a week with a recommended serving size of 3.5oz each.
Considerations and Risks When Eating Salmon
Just like most foods, too much of salmon is not good. Take a look at the recommended servings above to make sure you’re not overeating salmon. If you have any health issues, it is best to consult your doctor first to learn if salmon is okay to be part of your diet. Some people with high potassium levels in their blood are restricted from eating fish like salmon, because it has high potassium content. Make sure you take the extra precaution of asking a health expert first before eating too much salmon.
Salmon health benefits are proven to be one of the best healthiest foods for you. However, if you have any health issue at all, make sure you consult with your doctor first before eating too much salmon.
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1. Smith, M. (2020). Omega-3s: Benefits of Fish Oil, Salmon, Walnuts, and More. WebMD. https://www.webmd.com/diet/ss/slideshow-omega-3-health-benefits.
2. Fabricant, F. (n.d.). How to Cook Salmon. The New York Times. https://cooking.nytimes.com/guides/19-how-to-cook-salmon.
3. Spritzler, F. (2016). 11 Impressive Health Benefits of Salmon. Healthline. https://www.healthline.com/nutrition/11-benefits-of-salmon.
4. Our Best Salmon Recipes. Food Network. (n.d.). https://www.foodnetwork.com/recipes/photos/top-salmon-recipes.