Salmon is an oily fish which is rich in omega-3 fatty acids, essential minerals and vitamins. It also has a rich content of protein. Raw wild salmon is 20% protein, 69% water and 6% of good fat that helps your heart health. Raw salmon contains no carbohydrates and 100g portion supplies 142 calories which is also a rich source of several B vitamins.
Salmon is one of the most nutritious food. This generously oily fish is loaded with nutrients. It’s also tasty, versatile and widely available. Unlike most other fats, omega-3 fats are considered essential fat. It means you must get them from your diet since your body can’t create them. Many health organizations recommend that healthy adults get a minimum of 250–500 mg of combined EPA and DHA per day. Consuming at least two servings of salmon per week can help meet your omega-3 fatty acid needs.
Like omega-3 fats, protein is an essential nutrient that you must get from your diet. Salmon is rich in high-quality protein. Recent research has found that for optimal health, each meal should provide at least 20–30 grams of high-quality protein. Protein helps protecting bone health and maintaining muscles during weight loss. It also helps body heal after injury and reduces aging process.
Consuming salmon frequently can help you lose weight and keep it off. Like other high-protein foods, it helps regulate the hormones that control appetite and make you feel full.
Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation and protecting heart and brain health. Studies have shown that all of the B vitamins work together to maintain optimal functioning of your brain and nervous system. A growing number of studies suggest that including salmon in your diet might improve brain function. Therefore, salmon is also known as brain food because of its natural goodness.
Salmon is quite high in potassium. It is especially true of wild salmon. Wild salmon provides 18% of the RDA compared to 11% for farmed fish. In fact, salmon contains more potassium than an equivalent amount of banana, which provides 10% of the RDI. Potassium helps control your blood pressure; hence it reduces your risk of stroke.
Consuming salmon and other high-selenium seafood have been shown to improve blood levels of selenium in people whose diets are low in this mineral. A 100-gram serving of salmon provides 59–67% of the RDI of selenium, a mineral involved in protecting bone health, improving thyroid function and reducing the risk of cancer.
Eating salmon on a regular basis may help protect against heart disease. This is due to, in large part, to salmon’s ability to boost omega-3s in the blood. Many people have too many omega-6 fatty acids in their blood, in relation to omega-3s. Research suggests that when the balance of these two fatty acids is off, the risk of heart disease increases. In a four-week study of healthy men and women, consuming two servings of farmed salmon per week increased omega-3 blood levels by 8–9% and decreased omega-6 levels.
Salmon is undeniably delicious. It has a unique, delicate flavour with a less “fishy” taste than many other fatty fish, such as sardines and mackerel. It is also extremely versatile. It can be steamed, sautéed, smoked, grilled, baked or poached. It can also be served raw in sushi. Furthermore, canned salmon is a quick and inexpensive option that provides the same impressive health benefits as fresh fish. Salmon has a delicious flavour and can be prepared in many different ways.