If you're a seafood lover, you may be interested in the health benefits associated with consuming salmon. Salmon is a tasty and nutritious fish that can be enjoyed year-round, whether it's grilled to perfection or served in a poke bowl. However, it's important to consider the scientific evidence behind claims of salmon benefits.
Before diving into the benefits of consuming salmon, it's important to note the two main types of salmon found in grocery stores: farm-raised and wild-caught. While wild-caught salmon is sourced from rivers and oceans, farm-raised salmon is bred on a fish farm. According to the United Nations, farm-raised salmon is projected to account for about two-thirds of the world's sold fish by 2030. While farm-raised salmon is typically less expensive, both types of salmon are equally nutritious and offer a variety of health benefits.
1) High-Quality Protein is One of the Benefits of Eating Salmon
Consuming enough protein in your diet is crucial for weight loss, muscle development, boosting metabolism, and curbing cravings. According to a study published in the Annals of Nutrition & Metabolism, it is recommended to consume 20 to 30 grams of protein per meal to ensure an adequate daily intake.
The good news for those who love salmon is that a 3-ounce serving of wild salmon contains approximately 21 grams of complete protein. Although both wild-caught and farmed salmon are high in protein, wild-caught salmon has a slightly higher protein content of 21.6 grams compared to farmed salmon's 17.3 grams.
2) Salmon may help support thyroid health with its selenium content
Salmon contains high amounts of selenium, a trace mineral that plays a crucial role in maintaining a healthy thyroid. Selenium comprises about 70% of the daily recommended value per serving. The thyroid holds the highest concentration of selenium in the body, and this mineral is essential for its proper function. A review published in Nature Reviews found that selenium deficiency can increase the risk of hyperthyroidism, a condition caused by an excess of thyroid hormones. Therefore, consuming salmon can help maintain thyroid health and prevent hyperthyroidism.
3) Discover the Abundance of Vitamin B12 in Salmon
Consuming salmon is an excellent way to obtain vitamin B12, which is a critical nutrient for maintaining a healthy system of blood and nerve cells in our body. Deficiency in vitamin B12 can cause weakness, depression, and weight loss. Additionally, vitamin B12 is necessary to prevent megaloblastic anemia, a blood problem that can cause lethargy and exhaustion, according to the National Institute of Health.
Since our body cannot store its own B12, we must obtain this vitamin from food or supplements. Fortunately, salmon is packed with vitamin B12, with a 3-ounce fillet providing around 2.38 micrograms of B12. The daily recommended intake of B12 is 2.4 micrograms, making salmon an excellent source of this essential vitamin.
4) Improve Your Heart Health with Salmon
Eating salmon may benefit your heart health due to its high levels of omega-3 fatty acids. While plant-based omega-3s can be found in certain nuts and seeds, fish provide the most bioactive forms of omega-3 fatty acids EPA and DHA. A 3.5 oz serving of salmon contains around 2,260 milligrams of these fatty acids. Research published in Circulation shows that omega-3s help lower triglyceride levels in the blood and increase "good" cholesterol levels, ultimately reducing the risk of heart disease.
5) It Might Reduce Inflammation
Omega-3 fatty acids found in salmon and other fatty fish have been linked to reducing chronic inflammation in the body. Chronic inflammation can lead to a variety of health issues such as heart disease, diabetes, and chronic pain. A report from Biochemical Society Transactions suggests that EPA and DHA, two types of omega-3 fatty acids, can have anti-inflammatory effects in our cell membranes. In fact, some patients with rheumatoid arthritis experienced positive anti-inflammatory results from taking omega-3 supplements.
6) The Consumption of Salmon May Improve Brain Health
Salmon is a great source of nutrients that can potentially enhance our brain health and slow cognitive decline as we age. According to a study published in the Journal of Nutrition, the nutrients found in fish, such as vitamin D, vitamin B, magnesium, and selenium, can have a positive impact on cognitive function.
The study involved Chinese adults aged 65 years and older, and those who consumed fish more than once a week showed better brain improvement compared to those who consumed less than one serving of fish per week.
7) The Powerful Antioxidant Astaxanthin is Found in Salmon
Salmon naturally contains astaxanthin, which gives it a pinkish/red color and is a powerful antioxidant with numerous health benefits. Astaxanthin is known for its anti-inflammatory properties and may reduce the risk of certain cancers and diabetes, according to a review published in Marine Drugs. Wild-caught salmon has a higher amount of astaxanthin. A study published in the Asian Journal of Andrology found that astaxanthin positively affects male fertility and sperm velocity.