13 Health Benefits Eating Salmon

What is Salmon?

Salmon /ˈsæmən/ is the common name for several species of ray-finned fish in the family Salmonidae. Other fish in the same family include trout, char, grayling, and whitefish. Salmon are native to tributaries of the North Atlantic (genus Salmo) and Pacific Ocean (genus Oncorhynchus).

Many species of salmon have been introduced into non-native environments such as the Great Lakes of North America and Patagonia in South America. Salmon are intensively farmed in many parts of the world.

13 Health Benefits of Salmon

1. It is rich in omega 3 fatty acids

It a wonderful source of omega 3 fatty acids, Keri Gans, a New York-based RDN, tells Health. According to the Office of Dietary Supplements (ODS), a division of the National Institutes of Health, research has proven that omega 3s offer a variety of health benefits, including relieving symptoms of dry eye disease, helping manage symptoms of rheumatoid arthritis, and improving cognitive function.

It is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure, support heart and eye health, and decrease risk factors for disease. Your body can’t make them, but they play critical roles in your body.

2. Salmon has vitamin A, which supports eye health

If you’re low on vitamin A, you should definitely consider adding salmon to your routine. Gans says salmon is rich in vitamin A, which is an immune-boosting nutrient. Per the ODS, vitamin A is important not only for immune function but also for reproduction and vision.
Alternatively, you can get your Vitamin A Supplements by clicking here, please.

3. It has vitamin B12, which keeps you from getting tired

Another nutrient salmon contains is vitamin B12, Maxine Smith, a registered dietitian at Cleveland Clinic’s Center for Human Nutrition, tells Health. Getting enough B12 is important, the ODS says, because a deficiency can cause weakness, tiredness, constipation, and loss of appetite. The vitamin B12 in salmon keeps blood and nerve cells humming and helps you make DNA.
Alternatively, you can get your Vitamin B12 Supplements by clicking here, please.

4. It is a good source of vitamin B3 (niacin)

Vitamin B3 (also known as niacin) can be found in salmon as well, Smith says, and its job is to transform the food you eat into the energy your body needs, the ODS states. Also worth noting: Vitamin B3 plays a role in keeping your cells functioning.
Alternatively, you can get your Vitamin B3 Supplements by clicking here, please.

5. The vitamin D in salmon supports your immune system

It a good source of vitamin D, Gans says. Vitamin D can be obtained via sunlight and foods, according to the ODS, which points out that it helps your body absorb calcium. Gans adds that vitamin D is also an immune-boosting nutrient.

Alternatively, you can get your Vitamin D Supplements by clicking here, please.

6. It is a great source of protein

According to the USDA, 100 grams of salmon provides nearly 20 grams of protein. (FYI: Females 14 and older need 46 grams of protein a day.) Protein is essential in helping your body thrive, and not getting enough can lead to muscle loss.

7. It can help your body regulate your sleep

Salmon also includes an amino acid called tryptophan, Gans says. Tryptophan is an essential amino acid, according to the US National Library of Medicine’s MedlinePlus website. This means you have to get it from your diet as your body won’t produce it. Tryptophan helps the body make melatonin and serotonin, per MedlinePlus—meaning it plays a part in some pretty important bodily functions, such as mood regulation and the sleep-wake cycle.

8. It is rich in glutamine

Glutamine, too, is found in salmon, Gans says. This amino acid (a building block of protein) assists in energy production, per the ODS.

9. Salmon has zinc, which you should eat every day

You should be consuming zinc, found in salmon, daily, according to the ODS, which states the essential mineral “is required to maintain a steady-state because the body has no specialized zinc storage system” and that it supports immune function.

If you cannot eat salmon to consume zinc for your body needs, you can get your Zinc Supplements by clicking here, please

10. It can help regulate your thyroid hormones

Selenium is yet another immune-boosting nutrient found in salmon, Gans says. Foods with selenium provide a number of health benefits, as the nutrient plays a role in thyroid hormone metabolism, reproduction, DNA synthesis, and more, per the ODS.

11. The iron in salmon helps keep your tissues alive

Smith adds that salmon is a good source of iron, which is crucial for many bodily processes. Iron helps with the transfer of oxygen from your lungs to other tissues, and it also supports muscle metabolism, according to the ODS.

12. It contains an antioxidant

Lastly, an antioxidant called astaxanthin can also be found in wild-caught salmon. Antioxidants also support cell functioning, and they can protect your body against disease, per the National Center for Complementary and Integrative Health, a branch of the NIH.

13. Eating salmon is good for the environment

It a great choice for the environmentally conscious eater, since eating salmon can do more than boost your own health. “Alaska It both wild and sustainable, good for the environment and good for us,” Gans says.

Fish Oil Supplements

The American Heart Association (AHA) recommends that everyone eats fish (particularly fatty, coldwater fish) at least twice a week and salmon is one of them.

While foods are your best bet for getting omega-3s in your diet, fish oil supplements are also available for those who do not like fish. The heart-healthy benefits of regular doses of fish oil supplements are unclear, so talk to your doctor to see if they’re right for you.

If you have heart disease or high triglyceride levels, you may need even more omega-3 fatty acids. Ask your doctor if you should take higher doses of fish oil supplements to get the omega-3s you need.

You can get your order of Omega 3 Supplements by clicking right here, please.

Side effects with omega-3 fish oil:

Side effects from omega-3 fish oil may include:

  • A fishy taste in your mouth
  • Fishy breath
  • Stomach upset
  • Loose stools
  • Nausea

How much omega-3 fish oil is safe?

The AHA says taking up to 3 grams of fish oil daily in supplement form is considered safe. Don’t take more than that unless you discuss it with your doctor first.

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REFERENCES:

https://en.wikipedia.org/wiki/Salmon

https://www.health.com/food/salmon-benefits

https://www.webmd.com/hypertension-high-blood-pressure/guide/omega-3-fish-oil-supplements

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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