Hey there, viewers! Ask any nutrition expert about the healthiest foods to
eat and they’ll surely mention seafood, especially fatty fish like salmon. What
is it about seafood that makes it such a popular choice among fitness nuts?
In today’s video, we’re going to talk about 13 impressive health benefits of salmon, and why
you should include it in your regular diet. Is it because salmon is high in vitamins B? What
makes it good for your eyesight? What impact does salmon have over your blood cholesterol levels?
We’ll be talking about all of these AND more... 1. High In B Vitamins
Salmon is a great source of B vitamins. A serving of 100 grams will give you more than 100%
of your daily requirement of B12. It also gives you more than half
of the vitamin B6 you need on a daily basis. It’s rich in other nutrients such as niacin,
riboflavin, folic acid and thiamine. These vitamins help convert the food you eat
into energy your body can use. They also help in repairing your DNA and bringing down the
chances of chronic inflammation, which in turn can reduce the risk of disease.
Have you ever checked your vitamin B12 levels? Do you make sure you eat foods rich in this
important vitamin? Share your thoughts with the Bestie community in the comments below...
2. Contains Astaxanthin (as-tuh-zan-thin) Astaxanthin provides a lot of benefits.
It’s one of the reasons why salmon has that red color.
This particular compound can bring down the amount of LDL, or bad cholesterol,
and raise the amount of HDL, or good cholesterol. There are many other benefits of astaxanthin.
It brings down inflammation and reduces oxidative stress. It also protects your
arteries from plaque build-up, which means you have a lesser chance of suffering a heart disease.
Astaxanthin can also reduce the chances of skin damage, which would make you look a lot
younger. With every 100 grams of salmon, you get as much as 4 mg of astaxanthin.
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3. Fights Inflammation Inflammation is one of the main causes
of many diseases, including heart disease, cancer and diabetes. Consuming salmon on a regular basis
can help bring down the risk of inflammation. In one study among more than 4100 participants,
it was seen that eating fish can reduce the levels of white blood cells in the body.
The level of white blood cells is generally seen as a measure of chronic inflammation.
Further research has shown that fish oil supplements can have a major impact on several
markers related to inflammation. 4. Rich In Omega-3 Fatty Acids
Fish, especially salmon, is a rich source of omega-3 fatty acids, especially EPA and
DHA. These fatty acids are not created by your body, so you need to get them from your diet.
About 100 grams of farmed salmon can give you 2.3 grams of fatty acids, while the same amount of
wild salmon can give 2.2. It’s recommended you get anywhere between 250 milligrams to 1000 milligrams
of EPA and DHA a day. Eating two servings a day will give you the fatty acids you need.
EPA and DHA are important to your body as they can reduce your chances of cancer and lower your
blood pressure. Research has shown using EPA and DHA supplements improves the function of
your arteries. This was especially beneficial to people who smoke a lot, are overweight
and have high cholesterol levels. 5. Loaded With Selenium
Your body needs selenium in trace levels, but even those small amounts need to be in your diet.
Salmon is a great way to get the selenium you need. For every 100 grams of salmon,
you will get 75 to 85% of the selenium your body needs on a daily basis.
Selenium can help increase your bone health and reduce the chances of cancer. Research has
shown eating salmon and other selenium-rich foods can increase the selenium levels in your blood.
This nutrient plays a very important role in thyroid hormone metabolism,
reproduction, DNA and more. 6. May Protect Brain Health
Salmon can even help improve your brain health. In fact, fatty fish and fish oil
are shown to reduce symptoms of depression and anxiety. Also, having fatty fish while you’re
pregnant can help protect the fetal brain. In one study of more than 1500 older adults,
it was seen that eating one serving of fish every week can reduce the rate of cognitive decline.
Fatty fish can also bring down your chances of dementia, and age-related memory loss.
Before we move ahead, here’s another video you might like.
Salmon is a very good source of nutrients. Interested in knowing other natural ways to
strengthen your immune system? Watch this video! 7. May Reduce The Risk Of Heart Disease
Eating salmon can help reduce your chances of heart disease. This is because salmon can increase
the level of omega-3 fatty acids in your blood. In most cases, people have a lot more omega-6
fatty acids in their blood compared to omega-3. Research shows that when
the balance between the two is unequal, there’s a higher chance of heart disease.
In one study, it was seen that two servings of farmed salmon a week increased the levels of
omega-3 fatty acids in the blood by up to 9% after four weeks, while at the same time decreasing the
levels of omega-6 fatty acids. 8. Great Source Of Protein
Salmon is one of the best sources of protein you can get in your diet. Protein is a very necessary
nutrient for your body, as it can heal your injuries and maintain your muscle mass as you get
older. It also protects the health of your bones. One 100 gram serving of salmon can give you up to
25 grams of protein. Research has shown that to maintain your health, you need to get 20 to 30
grams of protein from your diet. 9. Good Source Of Potassium
Salmon is also a great source of potassium. For every 100 grams of wild salmon, you can
get as much as 13% of the potassium you need on a daily basis. For the same amount of farmed salmon,
you get 8% of this nutrient. Wild salmon gives you more potassium than a medium-sized banana.
Potassium is necessary for your body, as it can help bring down your blood pressure
levels and reduce your chances of stroke. One review showed that potassium helped people
suffering with high blood pressure. 10. May Benefit Weight Management
When you have salmon as part of your diet, it can help you lose weight. Because of the protein
present in salmon, it will help regulate the hormones that control your appetite
and keep you full for a longer period of time. Also, when you eat protein-rich foods,
it can increase your metabolism rate. Research has shown that eating salmon
and other fatty fish can decrease belly fat among people who are overweight.
11. Helps You Sleep Salmon gives you an
important amino acid called tryptophan. You have to get this essential amino acid from your diet,
as your body doesn’t produce it. Tryptophan is very important because it helps your body make
melatonin and serotonin. Wondering what these are? Well, melatonin is very crucial for sleep
regulation. It’s a hormone responsible for the sleep-wake cycle of your body.
If there’s no melatonin, you won’t be able to sleep. People with sleep irregularities
can try and eat melatonin boosting foods like salmon for a good night’s sleep.
Serotonin, on the other hand, is a mood regulating hormone.
When your body lacks this hormone, you deal with mental health issues like depression.
12. Good For Your Eyes If you’re not getting enough vitamin
A from your diet, you should definitely consider adding salmon. Salmon is loaded with vitamin A,
which is not only super good for your immune system, but also boosts your eye health.
Vitamin A plays a crucial role in vision by maintaining a clear cornea,
which is the outside covering of your eye. This vitamin is also a component of an important
protein in your eyes that allows you to see in low-light conditions. Vitamin A deficiency,
if left unchecked, can lead to a serious condition that begins with night blindness.
If your vitamin A deficiency continues, your tear ducts and eyes can dry out.
Eventually, your cornea softens, resulting in irreversible blindness.
So eat more salmon if you want healthy eyesight. 13. Delicious and Versatile
Salmon has a unique flavor. Compared with other fatty fish such as sardines or mackerel,
it doesn’t have the typical fishy flavor you would associate with seafood. Along with the flavor,
it can be cooked in a wide variety of ways, including steamed, smoked and grilled.
Canned salmon can also provide the same health benefits as fresh salmon. Not only is canned
salmon cheap, it can also last longer, while having a similar nutritional profile as wild
salmon. Canned salmon can be substituted for tuna when you’re making a tuna salad with healthy mayo.
One of the best and healthiest ways to eat salmon is to steam or grill it. Salmon salad is not
only highly nutritious, but also very tasty. Interested in knowing more about nutritious
foods and their health benefits? Sure salmon is good, but what about others? Let’s keep the
conversation going with a couple more diet-related videos, shall we? Here’s what you should know...
Watch 15 Powerful Health Benefits Of Parsley You Never Knew About. You can also try our video on 9
Health Benefits Of Eating Pumpkin Seeds Every Day. Go ahead, click one. Or better yet, watch both,
and learn more about health and nutrition. Do you eat salmon regularly?
Are you planning on eating more after watching this video? Let us know in the comments below!