Salmon meat is extremely nutritious, rich in omega 3, healthy fats, protein, vitamin D and selenium. Consuming at least 2 servings a week can help protect your heart, strengthen your bones, reduce the risk of joint disorders, manage diabetes, regulate thyroid function, stimulate immunity, and prevent eye disorders.
This delicious fish comes in many varieties and is a good source of protein, vitamin D, selenium and omega 3 fatty acids, low in saturated fats. Salmon is one of the few foods that contain vitamin D. 100-150 grams of salmon can give you more than 90% of the required daily intake of vitamin D.
In this article we are going to cover a few of the many extremely beneficial properties of salmon.
It can prevent heart disease
With nutrients such as omega 3 fat, vitamin D, potassium and selenium, salmon has a lot of benefits for our heart.
Vitamin D plays an important role in regulating blood pressure and preventing artery blockage. Deficiency of vitamin D is often related to cardiovascular disease, heart failure and increased risk of stroke.
It is recommended to consume fatty fish at least twice a week for all adults, and at least one daily portion for those at risk or who have a history of coronary artery disease.
Omega-3 has been known to reduce heart-related conditions such as
- Irregular heartbeats
- Blood clots formation
- Inflammation
- High levels of triglycerides
- High blood pressure.
Salmon can strengthen the bones and prevent common affections
Thanks to vitamin D and omega-3, salmon can help us maintain healthy bones and prevent joint disorders. Vitamin D helps the body absorb calcium from the intestines and prevents osteoporosis in adults and osteomalacia in children.
Salmon proteins can also help increase the overall bone density of the body. Furthermore, omega-3 fat releases a byproduct called resolvin, which has been shown to reduce the inflammation and pain associated with rheumatoid arthritis.
It can prevent and lower the impact of diabetes
Salmon is also good for people with type 2 diabetes. It does not only contain carbohydrates, but also healthy omega 3 fats. High levels of omega-3 fatty acids in the body can increase insulin sensitivity and improve glucose metabolism.
Omega-3 lowers blood pressure and CRP protein levels (indicating inflammation in the body), and free fatty acids in overweight middle-aged men. This is important because usually obesity, high blood pressure and inflammation are closely related to diabetes.
It can stimulate the immune system
Regular salmon consumption can help keep flu away and boost your immune system. And the secret behind this is its vitamin D content, selenium and omega-3.
A Japanese study involving 340 school children found that the group that received vitamin D supplements had 40% lower rates of influenza A than the group that did not. This may be thanks to the fact that vitamin D attenuates the inflammatory reaction of white blood cells and improves the production of microbe fighting proteins.
Salmon can prevent eye disorders
Salmon could help maintain eye health, thanks to its vitamin D and omega-3 fat contents. Regular omega-3 fat intake prevents the accumulation of a toxic molecule called A2E, which accumulates in some retinal cells and causes loss of vision.
Having adequate amounts of vitamin D in the body is vital to prevent loss of vision.
Healthy ways to cook salmon
Salmon can be baked, grilled, fried, grill, etc. Sprinkle it with herbs, spices and add a healthy amount of vegetables.
Ideally, it should be cooked just enough to not dry out. It takes about 10 minutes on each side.
Cooking does not negatively affect any of the nutritional benefits of salmon.
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