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Salmon is highly nutritious providing you with omega 3 fatty acid, protein, vitamin D, and selenium. Regular intake will aid in building muscle mass, strengthen bones, relieve joint pain, prevent eye disorders, and keep away the flu. Studies have also found it to prevent type 1 diabetes, lower blood sugar levels, increase testosterone levels, and protect against heart diseases. The brain, thyroid, and skin health also benefits from salmon.
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Health Benefits Of Nutritionally-Rich Salmon
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If you’ve vowed to eat healthier and often find yourself perusing through the seafood aisle in the grocery store wondering which fish will
give you the most nutrition, we suggest opting for salmon. It’s packed with nutrients and is delicious. In fact, not only is it a favorite among foodies today, a recent survey revealed that it’s the most preferred option after shrimp and tuna, across the United States. |
Salmon is available in fresh, frozen, canned, and smoked forms. Pink, chum, and sockeye are a few canned salmon variants available in abundance today. However, a study revealed that salmon fillets and steaks, available aplenty across retail outlets and restaurants, are widely preferred by the Americans. Even cold and hot smoked salmon types, especially the “lova nox” are favorites. Whatever the type, salmon is a proven source of protein, vitamin D, selenium, and healthy omega-3 fatty acids, while being low in saturated fat. Here’s a reckoner of all the benefits it offers.
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Fun fact: Salmon migrates to the ocean after its birth, until it evolves
into an adult. It later returns to rivers and streams to reproduce. The
fish has been classified as “anadromous” due to this behavior. |
1. Aids In Building Muscle Mass
If you’ve been working out every day, salmon’s can help you build lean muscles and strengthen them. This is because salmon is high in protein with just a 100 grams of the fish packing in 20 grams of the micronutrient. Besides this, a diet consisting of protein-rich salmon will prevent the loss of muscle mass, which often occurs due to aging. Vitamin D has a role to play here as well. Research has found that seniors taking vitamin D supplements (700–1,000 IU per day) have a reduced risk of risk of falls by as much as 19% due to an increase in muscle strength. Besides, research has found that salmon is easily digestible and absorbed, making it the perfect post-workout meal.
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2. Strengthens Bones And Prevents Joint Disorders
Calcium is often hailed as the nutrient that builds bones. But we’d like to bring attention to its indispensable companion, vitamin D, that salmon has plenty of. This vitamin helps the body absorb calcium from the intestines. Research has indicated that increasing vitamin D levels can prevent osteoporosis. A vitamin D deficiency can cause rickets in children and osteomalacia in adults – diseases which are characterized by bone pain and soft or weak bones which do not have sufficient calcium in them. And with 411 mg of vitamin D per 100 grams of its serving, salmon meets 73.5% of your daily requirement (based on a 600 mg daily allowance).
In addition to this, recent studies have found that keeping up with
protein intake is important to increase total body bone density.
In addition to this, if there’s one thing salmon is most popular for nutrition-wise, more so than even vitamin D, it’s omega 3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A 100 grams serving will give you 0.69 gm of EPA and 1.45 gm DHA. And this is important information for people who suffer from rheumatoid arthritis since resolvins (a chemical substance in the oil of fishes), something that salmon is rich in, is known to reduce inflammation and pain associated with the condition without harming the immune system. Omega 3 fatty acids are generally recommended for neck and back pain. Studies have found that consuming more than 2.7 g of omega 3 fatty acids every day for more than 3 months didn’t need to take standard nonsteroidal anti-inflammatory drugs for tender and swollen joints as they normally would.
And considering the fact that salmon is rich in both these nutrients,
it serves as a great addition to a bone- and joint-friendly diet.
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3. Prevents Eye Disorders
Studies have found that regular intake of omega 3 fatty acids prevents the build-up of a toxic molecule called A2E, which otherwise accumulates in the retinal pigment epithelial cells and causes vision loss. Besides this, recent studies have found that having adequate amounts of vitamin D in the body is also vital to prevent vision loss. Together, vitamin D and omega 3 fatty acids make for a strong defense against age-related macular degeneration.
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4. Staves Off The Flu And Strengthens The Immune System
Regular salmon-filled meals can help you keep that dreaded flu away. And the secret behind this lies in its vitamin D and selenium content. A Japanese study involving 340 school children found that the group which received vitamin D supplements had 40% lower rates of type A influenza than the group that did not. This could be because vitamin D mitigates the inflammatory reaction of white blood cells and enhances the production of microbe-fighting proteins in immune cells.
Selenium in salmon stands at 24 mcg per 100 gms making for 43% of your recommended daily intake. It plays an important role in the functioning of the immune system by lowering oxidative stress and inflammation in the body. Increased blood levels of selenium are linked to an enhanced immune response, especially in patients with influenza, hepatitis C, and tuberculosis. Studies have also shown that a deficiency in the mineral could lead to an increased risk of death and disease progression in people with HIV. Kiremidjian-Schumacher, L., and G. Stotzky. “Selenium and immune responses.” Environmental Research 42, no. 2 (1987): 277-303.[/ref].
Besides selenium and vitamin D, omega 3 fatty acids, especially DHA increases the activity of B cells, a kind of white blood cells that secretes antibodies and is an essential part of your immune system.18 So be sure to get your dose of the fish in to stay away from illnesses.
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5. May Prevent Type 1 Diabetes And Lower Blood Sugar Levels
The vitamin D in vitamin D might help prevent the onset of type 1 diabetes in children. This condition where the body’s immune cells erroneously attack insulin-producing cells is usually seen in children and young adults. But a long-term study that looked at 10,821 Finnish children for 30 years from the time of their birth found that those who consistently took vitamin D supplements when they were infants had about 90% lower chance of developing type 1 diabetes than those who didn’t.
A study found that high levels of omega-3 fatty acids in the body led to higher insulin sensitivity which lowered blood pressure, fasting insulin levels, the levels of protein CRP (which increases during an inflammatory response of the body), and free fatty acids in middle-aged overweight men. But if you already have diabetes, consult a professional before consuming fish since it could trigger spikes in blood sugar levels.
Besides this, the protein in salmon might manage your blood sugar levels post your meal. Unlike carbohydrates which cause blood sugar spikes, protein slows down the absorption of sugar. This makes salmon a perfect meal choice to prevent type 2 diabetes, balance energy levels, and keeping your appetite in check.
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6. May Increase Testosterone Levels
Low levels of testosterone can lead to lowered sex drive, improper fat distribution, lowered bone mass, weakened muscle strength and mass, and irregular production of sperm and red blood cells.
And upping the intake of vitamin D might be effective. A study compared
the effects of vitamin D supplementation with a placebo among 165 men and found that vitamin D significantly increased testosterone levels.
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