This Is Why You Should Eat Salmon Twice A Week For A Healthy Lifestyle
Salmon is one of the healthiest foods you can eat.
This delicious fatty fish is not only high in nutrients, but it may also help to lower
the risk of various ailments.
It's also delicious, versatile, and abundantly available.
Eat Salmon twice a week and avail these benefits.
In today’s video, we will share with you the 13 amazing health benefits of eating salmon
twice a week.
Wait, wait, wait….
We have a bonus for you.
Watch till the end to find out.
#1 Rich in omega-3 fatty acids Eicosapentaenoic acid (EPA) and docosahexaenoic
acid (DHA) are two long-chain omega-3 fatty acids found in salmon (DHA).
Farmed salmon contains 2.3 grams of long-chain omega-3 fatty acids every 3.5-ounce (100-gram)
serving, while wild salmon contains 2.2 grams.
Unlike most other fats, omega-3 fats are deemed "essential," meaning you must get them from
your diet because your body cannot make them.
Healthy adults should get a least 250–1,000 mg of combined EPA and DHA per day, according
to major health organizations.
According to research published in the Mediterranean Journal of rheumatology EPA and DHA have been
linked to a variety of health advantages, including reducing inflammation, lowering
blood pressure, lowering cancer risk, and increasing the function of artery-lining cells.
#2 Great source of protein Salmon has a lot of high-quality protein.
Protein is an essential component that must be obtained through your food, just like omega-3
fats.
Research in the American journal of nursing indicates that Protein aids in the healing
of injuries, the protection of bones, and the maintenance of muscle mass throughout
weight loss and as you age.
According to recent research, each meal should contain at least 20–30 grams of high-quality
protein for optimal health.
#3 Good Source of Potassium Potassium is abundant in salmon.
This is notably true of wild salmon, which contains 13% of the DV per 100 grams, compared
to 8% for farmed salmon.
A serving of wild salmon has more potassium than a banana, which only delivers 9% of the
DV.
Potassium can help you control your blood pressure and may even lower your risk of stroke
according to the research.
According to one study, supplementing with potassium lowers blood pressure in persons
who have high blood pressure, especially those who consume a lot of sodium.
By limiting excessive water retention, potassium works with sodium to assist manage fluid balance
and reducing blood pressure.
#4 Loaded with selenium Selenium is a mineral that can be found in
soil as well as in some meals, such as salmon.
It's classified as a trace mineral, which means your body only requires a minimal quantity.
However, getting enough selenium in your diet is crucial.
Selenium has been found in studies to maintain bone health, lower thyroid antibodies in persons
with autoimmune thyroid disease, and reduce the incidence of some cancers.
People with low selenium levels in their blood have been proven to benefit from eating salmon
and other types of seafood.
#5 Contains astaxanthin Astaxanthin is a substance that has been related
to several positive health effects.
Astaxanthin is an antioxidant and is classified as a carotenoid.
It gives salmon its distinctive red color.
According to research on Potential Anti-Atherosclerotic Properties of Astaxanthin, Astaxanthin appears
to reduce the risk of heart disease by reducing LDL (bad) cholesterol oxidation and boosting
HDL (good) cholesterol levels.
Astaxanthin may also reduce inflammation, and oxidative stress, and protect against
the accumulation of fatty plaque in the arteries, potentially lowering the risk of heart disease,
according to some research.
Furthermore, astaxanthin is known to protect the brain and neurological system from inflammation
when combined with omega-3 fatty acids found in salmon.
Astaxanthin may also make you seem younger by reducing skin damage.
In fact, according to one study, astaxanthin may serve as an antioxidant, reducing wrinkles,
improving skin suppleness, and protecting skin cells from harm.
#6 Reduces the risk of heart disease Research published by the Journal of Nutrients
indicates that Salmon consumption regularly may assist to prevent heart disease.
This is mostly due to salmon's propensity to increase blood levels of omega-3 fatty
acids.
When compared to omega-3s, many people have an excess of omega-6 fatty acids in their
blood.
The risk of heart disease increases when the ratio of these two fatty acids is out of whack,
according to a study.
Consuming two meals of farmed salmon each week for four weeks boosted omega-3 blood
levels by 8–9% and decreased omega-6 levels, according to an older study.
Furthermore, some evidence suggests that eating fish regularly is connected to decreased triglyceride
levels and benefits many other heart disease risk factors.
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#7 Benefits in weight management If you consume salmon regularly, you can lose
weight and keep it off.
It helps regulate the hormones that control hunger and make you feel full, just like other
high-protein diets.
Furthermore, when you eat protein-rich foods like salmon, your metabolic rate temporarily
increases higher than when you eat other foods.
Furthermore, evidence suggests that omega-3 fats found in salmon and other fatty fish
may help people lose weight and reduce belly fat when combined with an active lifestyle,
however further research is needed.
#8 Helps prevent inflammation Salmon can help to prevent chronic inflammation.
Most chronic diseases, including heart disease, diabetes, and cancer, are thought to be caused
by inflammation, according to many specialists.
Several studies have discovered that eating more salmon and other types of seafood can
help lower inflammatory indicators.
A study of 4,105 adults revealed that eating fish frequently was linked to reduced levels
of white blood cells, which are commonly used as a marker of chronic inflammation.
#9 Protects brain health Salmon consumption has been linked to improved
brain function in a rising number of studies.
Research on Omega-3 fatty acid addition during pregnancy indicates that fatty fish and fish
oil have been shown to promote fetal brain health, decrease cognitive decline, and sustain
brain function during pregnancy.
According to one study, eating at least two servings of fish per week was linked to a
10% lower risk of dementia and a 30% lower risk of Alzheimer's disease.
Another study from 2020 found that eating fish can boost memory, promote brain function,
and safeguard brain structure in healthy persons.
#10 Improves mental health Salmon, in addition to safeguarding brain
function, has been shown in certain promising studies to improve mental health due to its
omega-3 fatty acid content.
Consuming at least 1 serving of fish per week or 500 mg of omega-3 fatty acids per day was
linked to a lower risk of anxiety, especially in women, according to a review of ten research.
More high-quality randomized control trials, on the other hand, are required.
#11 Help maintain healthy vision Salmon includes several nutrients that are
important for preserving eye health and eyesight.
Astaxanthin, for example, has been examined in humans and animals to see if it might prevent
certain eye problems such as age-related macular degeneration, eye tiredness, uveitis, and
cataracts.
Vitamin A is a precursor for particular pigment molecules in the photoreceptors of the eye,
and it is required for vision.
Furthermore, other research suggests that omega-3 fatty acids may help with dry eye
condition treatment.
#12 Supports bone health A 3.5-ounce (100-gram) portion of farmed salmon
contains roughly 66 percent of the DV for vitamin D. Vitamin D is an important vitamin
that boosts calcium absorption, which is important for bone health.
Low vitamin D levels have been related to an increased risk of bone loss and lower bone
mineral density in older persons, according to research.
Salmon also provides phosphorus, which is a crucial nutrient for bone health.
Some studies have revealed a link between consuming more fish and a lower incidence
of osteoporosis in certain cultures, but further research is needed.
#13 Rich in vitamin D Salmon, according to Gans, is a good source
of vitamin D. According to the ODS, vitamin D can be derived from sunlight and meals,
and it aids in the absorption of calcium.
Vitamin D, according to Gans, is also an immune-boosting mineral.
Vitamin D is necessary for normal bone and tooth growth and development, as well as better
resistance to some diseases.
HOW MUCH FISH SHOULD YOU EAT?
Fish is recommended as part of a healthy diet by the US Food and Drug Administration (FDA)
for most people.
However, some groups should limit their seafood consumption.
Most individuals should consume at least 8 ounces of omega-3-rich fish per week or two
servings.
4 ounces, or about the size of a deck of cards, is a serving size.
You can still enjoy the heart-healthy advantages of fish whether you're pregnant, expecting
to become pregnant, or breastfeeding by eating a range of seafood and fish that are typically
low in mercury, such as salmon and shrimp.
Fish with potentially high levels of mercury poisoning should also be avoided by young
children.
Once or twice a week, kids should consume fish from mercury-free options.
For children under the age of two, a serving size of one ounce is recommended, which increases
with age.
Salmon is a nutrient-dense food that has a long list of health advantages.
Consuming at least two servings each week will help you satisfy your nutrient requirements
while also lowering your chances of developing several disorders.
Salmon is also delicious, filling, and flexible.
Include this fatty fish in your diet regularly to improve your health and quality of life.