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Health Benefits of Salmon
1. Rich in Omega-3 Fatty Acids
Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease.
2. Great Source of Protein
Salmon is rich in high-quality protein.
Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving.
3. High in B Vitamins
Salmon is an excellent source of B vitamins.
Below is the B vitamin content in 3.5 ounces of wild salmon:
- Vitamin B1 (thiamin): 18% of the RDI
- Vitamin B2 (riboflavin): 29% of the RDI
- Vitamin B3 (niacin): 50% of the RDI
- Vitamin B5 (pantothenic acid): 19% of the RDI
- Vitamin B6: 47% of the RDI
- Vitamin B9 (folic acid): 7% of the RDI
- Vitamin B12: 51% of the RDI
Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation and protecting heart and brain health.
4. Good Source of Potassium
Salmon is high in potassium.
A 3.5-ounce of salmon provide 11–18% of the RDI of potassium, which helps control blood pressure and prevent excess fluid retention.
5. Loaded with Selenium
A 3.5-ounce 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.
6. Contains the Antioxidant – Astaxanthin
Astaxanthin is an antioxidant found in salmon that may benefit heart, brain, nervous system and skin health.
7. May Reduce the Risk of Heart Disease
Eating salmon can help protect against heart disease by increasing levels of omega-3 fats, decreasing levels of omega-6 fats and lowering triglycerides.
8. May Benefit Weight Control
Eating salmon frequently can help you lose weight and keep it off.
Eating salmon may help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat.
9. Can Help Fight Inflammation
Salmon and other fatty fish can help lower inflammation, which may reduce risk factors for several diseases and improve symptoms in people with inflammatory conditions.
10. May Protect Brain Health
Regular salmon consumption may help reduce symptoms of anxiety and depression, protect fetal brain health in pregnancy and decrease the risk of age-related memory problems.