Salmon Health Benefits for a Healthy Life
Salmon health benefits promote our overall body function. It provides all the nutrients preventing deficiencies in our health and acts as one of the best weight loss foods.
Our bodies have different reactions to our food intake. We need the nutrients to be in good shape. Being fit and healthy is the health benefits we can get from eating salmon.
If we eat foods that lack nutrients, it can lead to obesity and other metabolic diseases. How can we avoid this?
Other than fruits and vegetables, we can consider eating fish and seafood. Fish like salmon contains high-quality protein and healthy fats. It has essential nutrients like vitamin B, selenium and potassium.
Adequate consumption of salmon boosts our metabolism. It can also improve brain function and helps us lose weight. From it, we can get other nutrients like vitamins and minerals to support ourselves for a healthy and fit body.
You cannot go wrong with salmon health benefits. The nutrients that we can get from salmon contributes to our overall health.
Salmon Health Benefits: Vitamin B Complex improves metabolism
One of the benefits that we can get from salmon is B vitamins. It prevents deficiencies in our metabolism. It also provides energy for our overall health.
Salmon has thiamine or B1, which helps in the conversion of nutrients into energy. Also, it has riboflavin or B2 as antioxidant properties and niacin or B3 for DNA production and repair. Vitamin B5 or pantothenic acid is good for the production of hormone and cholesterol. Besides, pyridoxine or vitamin B6 is for red blood cell production and amino acid metabolism.
Moreover, salmon contains B7 or biotin that will control of carbohydrate and fats. Lastly, folate or vitamin B9 promotes cell growth and development and vitamin B12 or cobalamin for the health of nerve tissues.
And we all know that it is always better to get our vitamins from the right food source. It is not advisable to take supplements alone. Furthermore, salmon vitamins are essential as part of our weight loss program.
Salmon Health Benefits:
Other than B vitamins, salmon can be a good source of omega-3 fatty acids. An adequate amount of omega-3 fatty acids provide anti-inflammatory properties. These nutrients aid our body to be in good shape all the time.
Researches reveal that many of our health problems are related to inflammation. Arthritis, diabetes, heart disease, and cancers are inflammation-related health conditions.
Having salmon in your diet can achieve the much needed omega-3 fatty acids. The many benefits of omega-3 include prevention of age-related mental decline like Alzheimer’s disease.
It can fight off depression, prevent heart attacks, and combat diabetes. Also, it improves bone and joint health, reduces fat in the liver, and stimulate better skin.
Furthermore, if you have the right portions of omega-3 fatty acids, you can have a pleasant sleep. It will reduce mental anxiety and depression which can link to suicides.
Salmon Health Benefits: Lean Protein for Good Shape
Another nutrient from salmon is protein. Enough protein in our body can support our muscles and promotes weight loss. Like omega-3 fatty acids and B vitamins, amino acids is one salmon health benefits that we can have.
Salmon is the best source of lean protein. The lean protein will give you fewer calories. It is better than protein from higher fat meat, such as beef. These calories will keep us from eating extra foods. Being full of the right nutrients can help us avoid eating unhealthy fatty foods. It is also good for a weight loss program.
With all the lean protein in your diet, you can build more muscles. Our body needs strong muscles to burn daily calories.
Protein in salmon has a good effect on the ageing process of a person. It helps our muscles maintain its mass. Therefore, our body requires us to have enough protein daily. Not enough protein may result to slow healing process of our body and loss of muscle mass, primarily.
Salmon Health Benefits: Iodine in Salmon is Good for Thyroid Glands
From protein, we go to iodine in salmon. It has a direct contribution to the thyroid function. A healthy thyroid function results in our overall health.
Having imbalance iodine in our bodies can lead to an overactive or underactive thyroid. Scientific study shows that a lack of iodine in the body may result in improper thyroid function. Given this, you will have a problem with your metabolism and immune response.
Also, it will affect your bone health and development of the central nervous system. According to researches, iodine deficiency may give you sooner than the usual health problems.
The effects are uncontrolled weight gain, hair loss, fatigue and weakness, and slower heart rate. You will also notice dry skin, memory loss, and that unsightly goiter around the neck.
Salmon Health Benefits: Provides Immunity through Selenium
What are other salmon health benefits? Selenium promotes immunity and increases our antibodies. Protecting our body from infectious and contagious diseases is essential.
However, too much amount of selenium will result otherwise. It is considered a trace material; our body only needs a tiny amount of selenium. The recommended serving is 3.5 ounces of salmon. It can already provide 59-67% of daily suggested consumption.
This amount will be enough for bone health protection and reduce the risk of cancer. It will also increase thyroid antibodies with autoimmune thyroid disease.
Salmon Health Benefits: Reduce Heart Diseases with Potassium
Moreover, our body needs to have potassium. An adequate amount of potassium can reduce the risk of heart diseases. Regulating blood flow in our body is essential.
Most people don’t know that salmon contains more potassium than the banana. Daily consumption of salmon has a significant effect on the regulation of blood pressure.
It can also reduce the risk of heart attack because of its high potassium content. Potassium is the mineral and electrolyte we need to help our muscles better perform. It includes the muscles controlling, breathing and heartbeat.
Depending on the type, salmon can yield from 300 to 600 mg of potassium, and on rare occasions up to 900+ mg. According to the World Health Organization, the recommended daily intake of potassium is 3,510 mg per day.
Salmon Health Benefits:
Let us go over with other salmon health benefits. The astaxanthin is an antioxidant component from salmon. It is a compound link to several incredible health effects.
The astaxanthin is what makes the color of salmon to be reddish. In this way, the survival of salmon in very harsh conditions is possible. For humans, astaxanthin is a powerful antioxidant.
Antioxidants are essential to reduce the oxidation of bad cholesterol. Therefore, salmon lowers the risk of heart diseases.
Furthermore, pharmaceuticals companies have been using astaxanthin. It has an excellent result for the treatment of Alzheimer’s and Parkinson’s diseases. Because of its anti-oxidant properties, researchers and doctors are now using it to treat age-related macular degeneration, liver diseases, and high cholesterol. Furthermore, it prevents cancer.
Salmon Health Benefits: Bioactive Peptides for Bone Health
Looking for additional salmon health benefits? Bioactive peptides in salmon promote minerals and collagen in our body. It has calcitonin that can help our bone health.
Our body makes our calcitonin in the thyroid gland according to Dr. Douglas Harold Copp and B Cheney at the University of British Columbia. They said that the calcitonin in our bodies could help regulate and stabilize the balance of minerals. It includes the collagen in the bone and the surrounding tissue.
Moreover, calcitonin helps ward off osteoporosis by promoting healthy joints and cartilages in our bones.
Currently, researchers are trying to learn more about the potentials of calcitonin in salmon. They wanted to know how it could help in our production of calcitonin.
Other Health Benefits
To keep your body fit and healthy, fish is one of the best weight loss foods. Salmon like other fishes and seafood have distinct nutrients that your body needs. It is a better healthy alternative source of fat than meat.
Moderate eating of salmon can produce enough nutrients. It will keep your metabolism healthy. Moreover, it is useful if you have a calorie-restricted diet to lose some extra pounds.
The difference of Farmed Salmon and Wild Caught Salmon
However, there are two types of salmon that you need to understand. You would notice all salmon in the market have the same physical appearance. But it’s hard to know if it is farmed or wild caught salmon.
Does it make a difference when we consume a farm or wild caught Salmon? In some way, it will. But you should choose to get the wild caught salmon.
According to a scientific study, some varieties of farmed salmon contain high levels of cancer-causing chemicals called PCB. We might eat these chemicals from salmon fish meal and fish oil.
If you have no chance on getting wild-caught salmon, there are procedures for farmed salmon that you need to follow. The preparation before cooking involves the removing of skin and fat layer underneath it — harmful chemicals store in this area of salmon fish.
We can have an adequate amount of salmon calories that our body needs. Most of it is omega-3 fatty acids. With a maximum of three servings weekly, salmon fish can lower the risk of chronic diseases. It can also prevent early diagnosis of Alzheimer’s disease and eyesight degeneration.
Fishing Farm and Areas
Fishing farms and areas need to consider before choosing the right salmon for consumption. Assessing the effect on our health is essential. As mentioned before, wild caught salmon has lesser chemicals compared to farmed salmon.
It is a fact because wild salmon grows freely and naturally. Salmon can be caught only in the wild during the summer season. Therefore, it has more nutritional value than farmed salmon as it is not cultivated in a controlled environment.
The only limitation for wild salmon is overfishing. Given this, farmed salmon begins to be popular in the market. It is the solution for the demand for salmon.
Proper Handling of Fish Farms
Salmon health benefits are affected by the handling of fish farms. There are human-made pollutants in fish farms. If not properly disposed of, it can affect the neighboring ecosystems. Also, residual feeds from the fish farm are harmful chemicals that can alter the environment of other fish.
Proper labeling needs to implement of farmed and wild salmon for the welfare of consumers. It has also affected by human practices for both cultivated and wild salmon. Malpractice of fish farms can result in waste displacement in natural ecosystems where fish and seafood are living.
Other fish farm caters salmon breeds that are not an inhabitant in the area. Over time, it will affect the balance of nature wherein inhabitant salmon may carry parasites and diseases among the other fish. It can also challenge other species for reproduction and food.
Therefore, proper handling of the fish farm is vital to maintaining the balance of the natural ecosystem and the controlled environment of fish. They can still propagate wild salmon to satisfy the market if only provided with proper handling. It can increase the health benefits of salmon. It will also lessen the side effects of farmed salmon over time.
But not all fish farm for salmon has a bad reputation. Likewise, not all wild salmon are pollutant-free. There are still fish farms that offer healthy farmed salmon. Moreover, there are natural ecosystems with large deposits of chemicals and toxins.
Salmon Variety – Appearance
Salmon varieties differ in appearance as well as the health benefits it offers. The varieties contribute to some of the problems when we buy salmon in the market.
Some of the labels for frozen vacuum sealed salmon have no indications. You cannot find tags on farmed or wild caught salmon. So, for the consumer, it will be difficult to differentiate. How will you do the trick to know the difference?
At first, you will notice the fat contents in farmed salmon are greater in amount than wild salmon. You can see the fat because of the round shape of farmed salmon. In wild salmon, you will notice minimum or unnoticeable fat in its less-round way.
Farmed salmon also has different colors, depending on the food program that they used in their fish farms. You should take note also that salmon farms are too crowded. In this case, it will result in a limited supply of oxygen. This condition can affect the growth of salmon.
Also, farmed salmon has strict command in the operation of the environment. The breeding and feeding of salmon are entirely controlled. In some cases, they need to medicate the salmon to prevent mortality rate.
After we know the benefits and types of salmon, we can prepare some recipes. These recipes can bring a twist of flavor when eating salmon fish. But, it will not affect the health benefits we can get from salmon.
These salmon recipes can be your alternative if you are planning for a weight loss program. There are many ways you can have salmon and can find many exciting recipes on the internet as well. You can have it grilled, fried, baked, and steamed. You can induce lemon to your grilled salmon. With grilled vegetables as a side dish, you can flavor it with some spices too.
Furthermore, you can have your fried salmon dipped into your favorite guacamole. You can prepare it with garlic and honey-dipped. It will add more flavor for your taste bud. Moreover, you can try baked and steamed salmon with lime and ginger.
Citrus like lime and lemon is a right combination with salmon. Since salmon has a neutral taste, you can perfectly match it with citrus. It can increase the milky taste of salmon.
Without consuming meat, you can have healthy options for omega-3 fatty acids. Other nutrients like B vitamins, protein and potassium promote adequate salmon health benefits in our body.
Salmon helps our mind and body to function normally. It will make our response as quickly as possible. Not enough nutrients can slow down our metabolism, brain function, and digestion. Also, our immune system will become weak.
There is no doubt that salmon health benefits are impressive and can provide all the nutrients that our body need to live a healthy life. Moreover, like other fishes and seafood, salmon have distinct nutrients to maintain good health.
There are many advantages to a healthy and fit life. For that reason, consumption of salmon can be beneficial to us. It can provide the nutrients we need to perform tasks at hand.
Indeed, you cannot compare it to any food because of the omega fatty acids contents. The suggested serving of salmon in a week should be at least twice. It can provide you with the nutrients you need. Also, it will reduce the risk of chronic diseases and other health problems.
Some side effects of eating salmon
There will be a problem if you take more than the recommended serving. Eating more than twice a week of salmon fish can result in the buildup of trace materials in your body. The trace material that can be found in salmon is the mercury.
Too much mercury in our blood can cause poisoning. It can also produce brain defects in pregnant women. Other than salmon, there are fish that contains high-mercury.
One thing we need to be aware of is the allergic reaction to salmon. Rashes can develop while eating salmon. It is one of the common allergies we can get from eating fish and seafood.
These rashes can become serious health problems. If you see it, you should take antihistamines. You can also consult a doctor if you notice symptoms of allergy. Despite being rich in amino acids, you can have other healthy alternatives to the protein food source.
Therefore, eating the right amount of salmon fish is essential. You cannot achieve the health benefits of consuming salmon right away by just eating a huge serving of salmon daily.