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Salmon is one of the healthiest foods on Earth. It’s no wonder that it is considered a superfood. Salmon is considered a type of fatty fish that is packed full of nutrients and health benefits, according to Health. It is so good for you that the American Heart Association recommends consuming salmon twice a week.
Eating salmon instead of meat and chicken is a much more sustainable choice and will help you lower your carbon footprint. How much so, depends on whether the fish was wild-caught or farmed. And salmon is versatile and readily available. Here are five good reasons to add this superfood to your diet.
Nutrient Rich
While the nutritional value of salmon depends on whether it was farmed or wild-caught, both are very good for you because they are chock full of important nutrients, according to Healthline. Salmon contains a full 25 grams of protein, healthy fats, 127 percent of the DV of vitamin B12 – which is necessary for producing red blood cells – as well as vitamin B6, Niacin, pantothenic acid, thiamine, phosphorus, and selenium. This important nutrient is involved in thyroid metabolism, synthesizing DNA, and in reproductive health, and many people do not get enough of selenium in their diet.
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Great Source of Protein
Salmon contains a very high-quality protein. Your body needs protein for many essential functions that include healing after an injury, protecting the health of your bones, and maintaining muscle mass. For optimal health, every meal should include 20 to 30 grams of protein. A 3.5 ounce (100 gram) serving of salmon provides about 22 to 25 grams of protein. Wild salmon is slightly higher in protein than farmed.
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Contains Omega-3 healthy fats
Omega-3 fatty acids are considered essential, which means that your body cannot manufacture them and it is necessary to include them in your diet. Eating salmon is one of the best sources for two long-chain omega-3 fatty acids – eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA) – which come with some impressive health benefits. These include reducing inflammation, helping to lower blood pressure, and lowering your cancer risk, as well as improving arterial function. A diet rich in Omega-3s could also help your brain health and lower the risk of dementia and other cognitive diseases.
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Helps to protect against chronic diseases
Salmon contains astaxanthin, which is a carotenoid that is an active form of Vitamin A and a powerful antioxidant and anti-inflammatory, explained Health. Antioxidants help protect your cells against the damage that can cause chronic illnesses like heart disease, diabetes, and even some cancers.
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Supports Heart Health
Eating fatty fish like salmon contains the omega-3 fatty acids EPA and DHA and potassium , that together contribute to heart health, according to WebMD. That’s because these compounds help to lower your blood pressure, one of the major risks for developing heart disease. The combination also helps to lower bad cholesterol levels, reduces artery inflammation, and aids in the prevention of strokes.
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