When it comes to nutrient dense foods, it’s tough to compete with salmon.
This popular fish is jam-packed with healthy vitamins and minerals, plus it has been shown to help reduce the risk of certain chronic diseases. It’s also widely available, and you can buy wild-caught or farm-raised varieties in almost any grocery store.
Here are 8 health benefits of eating salmon.
May Improve Brain Health
A number of studies suggest that regular consumption of salmon could lead to improved brain function. In one particular study of people age 65+, eating fatty fish like salmon at least 2x/week was linked to a 13% slower decline in memory function compared to eating salmon less than 1x/week.
Eating salmon on a regular basis has also been shown to help with symptoms of depression.
Improves Cardiovascular Health
Salmon boosts the amount of omega-3 fatty acids you have in your blood, and having the proper balance of omega-3 and omega-6 fatty acids means you’re at lower risk for heart disease.
Salmon also has potassium, which can help control blood pressure and prevent excess fluid retention.
Combats Joint Inflammation
Salmon can do wonders in combatting joint inflammation, especially for those with arthritis. It contains certain peptides that regulate collagen synthesis.
Great Source of Protein
Protein helps your body maintain muscle mass throughout the aging process, and salmon is one of the highest-quality protein sources you can find. A 6 oz serving of salmon contains ~35 grams of protein.
High In B Vitamins
B vitamins help turn the food you eat into energy, so needless to say they’re pretty important. They also help keep your heart and brain healthy. Salmon is rich in the entire B vitamin group, from B3 to B12.
The pink color of the salmon comes from the presence of astaxanthin, a member of the carotenoid family of antioxidants.
Astaxanthin appears to lower the risk of heart disease by reducing oxidation of LDL (the "bad") cholesterol and increasing HDL (the "good") cholesterol. Furthermore, astaxanthin may prevent skin damage and help slow the aging process.
Incredibly rich in vitamin A, salmon is a wonderful food source for eyes. Regular salmon consumption could help to cure dry-eye syndrome and age-related macular degeneration (AMD) symptoms.
May Help With Weight Loss
While salmon is loaded with fat, they’re all good fats such as omega-3’s that won’t lead to weight gain. High protein foods like salmon also help regulate your body’s hormones that control appetite and make you feel full.