Nutritional value of salmon

Salmon is always a food of choice for many people because of its delicious taste, richness and variety in processing and the health benefits that it brings.

One serving of salmon contains about 200 calories, is low in saturated fat, high in good protein and is also one of the richest sources of vitamin B12, potassium, iron and vitamin D. The vitamin B12 in salmon keeps blood and nerve cells working properly, which helps make DNA. In addition, salmon contains a lot of omega-3 fatty acids, which are "essential" fatty acids for the body, helping to reduce the factors that cause cardiovascular diseases (including heart attacks and strokes), cancer. , dementia, Alzheimer's disease reduce rheumatoid arthritis.
Because of those benefits, experts recommend that adults eat at least twice a week of seafood, especially fish high in omega-3 like salmon. Pregnant women and young children should avoid fish high in mercury, but should include salmon in their diets.

The health benefits of omega-3 cannot be denied. But if the body is given large amounts of omega-3 in supplements, it can cause bleeding problems when taking certain anticoagulants. Besides, there is also a lot of controversy about the quality and benefits of both wild and farmed salmon. Some say that wild fish has lower levels of chemicals and antibiotics than farmed salmon. But others argue that choosing farmed salmon is the smart choice because of the legality and compliance with fish growth and harvest regulations.

Salmon is one of the nutritious foods. This fish provides nutrients and may reduce risk factors for several diseases. Here are 11 amazing health benefits of salmon.
2.1 Salmon is rich in Omega-3 fatty acids Salmon is one of the best sources of omega-3 fatty acids for the body.
In 100 grams of farmed salmon there are 2.3 grams of long-chain omega-3 fatty acids, while the same serving of wild salmon contains 2.6 grams. Unlike most other fats, omega-3 fats are considered "essential," meaning they must be obtained from the diet because the body cannot make them.
Although there is no fixed amount of recommended daily intake of omega-3 fatty acids, many health organizations recommend that healthy adults get a minimum of 250-500mg of a combination of EPA and DHA per day. EPA and DHA have been documented to provide a number of health benefits such as reducing inflammation, lowering blood pressure, reducing cancer risk, and improving the function of the cells that line the arteries.
A 2012 analysis of 16 controlled studies found that taking 0.45 - 4.5 grams of omega-3 fatty acids per day significantly improved arterial function. Eating at least two servings of salmon a week can help meet your body's need for omega-3 fatty acids.

2.2 Provide Protein Like omega-3 fats, protein is an essential nutrient that the body must obtain from the diet. Protein helps the body recover from injury, protects bone health, and maintains muscle mass during weight loss and the aging process.

Recent research has found that for optimal health, each meal should provide at least 20-30 grams of high-quality protein. One serving of salmon contains about 22-25 grams of protein.
2.3 Salmon is high in B Vitamins Here is the vitamin B content in 100 grams of wild salmon:
Vitamin B1 (thiamin): 18% RDI Vitamin B2 (riboflavin): 29% RDI Vitamin B3 (niacin) : 50% of the RDI Vitamin B5 (pantothenic acid): 19% of the RDI Vitamin B6: 47% of the RDI Vitamin B9 (folic acid): 7% of the RDI Vitamin B12: 51% of the RDI These vitamins are involved in several important processes in body, including converting food into energy, making and repairing DNA, and reducing inflammation. Studies have shown that all B vitamins work together to maintain optimal brain and nervous system functioning.

2.4 Salmon provides potassium This is especially true of wild-caught salmon, which provides 18% of the RDI per 100 grams, compared with 11% of farmed salmon. Potassium helps control blood pressure. A large analysis of 31 studies found that potassium supplements lower blood pressure, especially when added to a high-sodium diet.
2.5 Provide Selenium Selenium is a mineral found in a number of foods. It is considered a trace mineral, which means the body only needs small amounts of it. However, getting enough selenium in your diet is important. Studies have shown that selenium helps protect bone health, reduces thyroid antibodies in people with autoimmune thyroid disease, and may reduce the risk of cancer. In 100 grams of salmon provides from 59-67% selenium. Eating salmon and other high-selenium seafood can improve blood selenium levels in people on diets low in this mineral.

2.6 Contains the antioxidant Astaxanthin Astaxanthin is a compound related to the carotenoid antioxidant, astaxanthin that gives salmon its red pigment. Astaxanthin reduces the risk of heart disease by reducing the oxidation of bad cholesterol and increasing good cholesterol.
One study found that 3.6 mg of astaxanthin per day was enough to reduce the oxidation of LDL cholesterol, potentially reducing the risk of heart disease. In addition, astaxanthin works with salmon's omega-3 fatty acids to protect the brain and nervous system from inflammation. What's more, astaxanthin may even help prevent skin damage and help you look younger. Each 100 grams of salmon contains about 0.4 -3.8 mg of astaxanthin.
2.7 Reduces Risk of Heart Disease Eating salmon on a regular basis can help fight heart disease. This is largely due to the omega-3 content found in salmon. Research shows that when the balance of these two omega-6 and omega-3 fatty acids is lost, the risk of heart disease increases.
In a four-week study of healthy men and women, consuming two servings of farmed salmon per week increased blood levels of omega-3s by 8%-9% and reduced omega-6 levels. Additionally, consuming salmon reduced triglycerides and increased levels of omega-3 fats more than fish oil supplements.

2.8 Salmon helps with weight control Consuming salmon regularly can aid in weight loss. Like other protein-rich foods, it regulates the hormones that control appetite. In addition, the metabolic rate increased more after eating protein-rich foods like salmon.
Research shows that the omega-3 fats in salmon can promote weight loss and reduce belly fat in overweight people. Another study in children with non-alcoholic fatty liver disease found that supplementing with DHA, an omega-3 found in salmon, significantly reduced liver and belly fat.

2.9 Fight Inflammation Salmon can be a powerful weapon against inflammation. Many experts believe that inflammation is the root cause of most chronic diseases, including heart disease, diabetes, and cancer. Several studies have found that eating more salmon helps reduce markers of inflammation in people at risk for these and other diseases.
In an 8-week study in middle-aged and elderly Chinese women, daily consumption of 80 grams of salmon resulted in a reduction in inflammatory markers TNF-a and IL-6.

2.10 Protect brain health More and more studies show that including salmon in your diet can improve brain function. Fish oil may reduce symptoms of depression, protect fetal brain health, reduce anxiety, age-related memory loss, and reduce the risk of dementia. In one study in people 65 and older, eating salmon at least twice a week was associated with a reduction in age-related memory loss. In another study, people with normal brain function who ate fish regularly were found to have more gray matter in their brains.
2.11 Salmon is a delicious food Salmon is undeniably delicious. It has a unique, delicate flavor with a less "fishy" flavor than many other fish, such as sardines and mackerel. Salmon is also easy and versatile in cooking, as can be steamed, sautéed, smoked, grilled or boiled, and can also be eaten raw in sushi and sashimi. Additionally, canned salmon is a quick and cheap option. Money offers the same impressive health benefits as fresh fish. In fact, almost all canned salmon is wild, not farm-raised.

Salmon provides a rich source of healthy nutrients. Eating at least two servings of salmon a week can help you meet your nutritional needs and reduce your risk of some dangerous diseases. In addition, salmon is a delicious and diverse dish in processing. Eating fish regularly can improve your quality of life.
Reference source: webmd.com; healthline.com