If you’re a fan of seafood, you’ll certainly want to be aware of these amazing salmon benefits.
Whether chopped up in a poke bowl or grilled to perfection alongside some fresh asparagus, salmon can be a delicious and healthy fish to enjoy any time of year. If you’re a lover of salmon or any fish for that matter, chances are you’ve heard a lot of talk about possible salmon benefits related to your health. But is there scientific evidence to back up these conversations?
Before we get into the research-based benefits of eating salmon, let’s quickly discuss the two main types in the grocery store: farm-raised and wild-caught. While wild-caught is sourced from rivers and the ocean, farm-raised means the salmon was bred on a fish farm, which the United Nations predicts will provide about two-thirds of the world’s sold fish by 2030. Farm-raised is often cheaper, but both types of salmon are very similar regarding their nutritional value, and both can benefit your health in several ways.
1. You’ll get a boost of high-quality protein.
You may want to start fixing that if you’re not getting enough protein in your daily diet. Protein is necessary for weight loss, muscle building, boosting metabolism, and reducing cravings. A study suggests getting about 20 to 30 grams per meal to ensure you get enough protein daily.
The good news for salmon lovers is that a 3-ounce serving of wild salmon has about 21 grams of complete protein. Wild-caught and farmed are both high in protein, but wild-caught has more than farming.
2. The selenium in salmon may support thyroid health.
Another great salmon benefit is that this flavorful fish is extremely high in a trace mineral called selenium, carrying about 70% of your daily recommended value per serving. But what does this mineral do? Among other benefits related to your heart and cognitive health, selenium is necessary for a healthy thyroid.
According to the National Institute of Health, the thyroid is the organ with the highest concentrated selenium levels in your body. In addition, a report states that selenium is necessary for your thyroid function. Also, those deficient in this mineral may increase their risk of hyperthyroidism, a condition caused by an excess of thyroid hormones.
3. You’ll get plenty of vitamin B12.
Have you ever felt extremely tired and lethargic, only to have someone recommend a B12 supplement? This is because vitamin B12 is essential in maintaining a healthy system of nerve and blood cells.
When deficient in B12, we may experience weakness, weight loss, and depression. And we need B12 to help prevent megaloblastic anemia, a blood problem that can lead to lethargy and exhaustion.
Because our body can’t store its own B12, we have to get this vitamin from food or supplements. The good news is that salmon is overflowing with vitamin B12. To put it in perspective, the daily recommended intake of B12 is 2.4 micrograms, and there are around 2.38 micrograms of B12 in a 3-ounce fillet.
4. You may improve your heart health.
Omega-3 fatty acids are extremely beneficial for maintaining a healthy heart. You can find plant-based omega-3s (ALA) in foods like flaxseeds, chia seeds, and certain nuts, but fish are the best sources of the most bioactive forms of omega-3 fatty acids EPA and DHA! Salmon is one of the richest sources, with around 2,260 milligrams of omega-3s per 3.5 oz. filet.
Omega-3 fatty acids help our heart by lowering triglyceride levels and increasing our body’s “good” cholesterol levels, decreasing our risk of heart disease.
5. You might reduce inflammation.
Chronic inflammation can lead to several health issues like heart disease, diabetes, and chronic pain. Thankfully, the omega-3 fatty acids found in salmon and other fatty fish have been linked to reducing inflammation.
EPA and DHA can have anti-inflammatory effects on our cell membranes. In addition, omega-3’s in the form of supplements yielded positive anti-inflammatory results in some patients with rheumatoid arthritis.
6. You may improve your brain health.
Fatty fish like salmon can improve our brain health and even slow cognitive decline as we age. A study found that the powerful nutrients in fish, like vitamin D, vitamin B, magnesium, and selenium, can positively impact cognitive function.
Of the participants who were above the age of 65, those who consumed fish more than once a week saw better brain improvement than those who consumed less than one serving of fish per week.
7. Salmon contains astaxanthin, a powerful antioxidant.
Salmon gets its natural pinkish/red color from a chemical compound called astaxanthin. This is a naturally occurring pigment that is also an antioxidant with tons of health benefits.
Astaxanthin has been linked to anti-inflammatory properties and positive impacts on reducing the risk of certain cancers and diabetes. In particular, wild-caught salmon is known for having a high amount of astaxanthin.
A 2005 study even found positive results on male fertility and sperm velocity after being given a trial of astaxanthin.
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