Benefits of Eating Salmon Abundantly, Tasty and Healthy!
Currently, various dishes serve salmon as the main menu. Fish, which is usually served in sushi, has many health benefits.
As well as being delicious, versatile, and readily available, this popular fish is packed with nutrients and may reduce risk factors for several diseases. Here are the benefits of salmon for health:
1. Rich in Nutrition
Eating salmon can help you meet various nutritional intakes. As much as 100 grams of salmon contains the following nutrients:
- Protein: 19.8 grams
- Calcium: 12 mg
- Iron: 0.8 mg
- Magnesium: 29 mg
- Phosphorus: 200 mg
- Potassium: 490 mg
- Sodium: 44 mg
- Zinc: 6.4 mg
- Copper: 0.25 mg
- Manganese: 0.016 mg
- Selenium: 36.5 mg
- Vitamin A: 40 IU
- Vitamin B1: 0.026 mg
- Vitamin B2: 0.38
- Vitamin B3: 7.86 mg
- Vitamin B5: 1.66 mg
- Vitamin B6: 0.818 mg
2. Improve Cognitive Function
Salmon has a high content of omega-3 fatty acids. The content in salmon is the benefit of how salmon can improve memory and brain function.
Omega-3 along with vitamin A, and selenium can prevent damage to the nervous system, work as an antidepressant, and calm the brain. Consumption of salmon in children can prevent ADHD .
3. Maintain Healthy Bones and Teeth
Calcitonin is one of the ingredients in salmon. Its function is to help increase bone density and strength so that it can prevent osteoporosis and joint diseases such as osteoarthritis.
Apart from calcitonin, your bone health will also be maintained because salmon contains calcium needed by bones. In addition to bones, the content of phosphorus and calcium also maintains healthy teeth.
4. Controls Blood Pressure
The potassium content in salmon is very high. If you eat salmon and other potassium-rich foods, this can benefit blood pressure.
Potassium is responsible for keeping sodium levels in the body in balance. The reason is, that excessive sodium can increase blood pressure.
From this process, it can be concluded that the presence of potassium can keep blood pressure stable. These benefits make salmon one of the fish of choice for people with hypertension.
5. Lowering Cholesterol Levels
Not only does it provide good benefits for the brain, omega 3 fatty acids in salmon can also reduce levels of bad cholesterol in the body.
These fatty acids are known to increase HDL (good cholesterol) and lower bad cholesterol known as LDL.
Cholesterol is needed by the body, but if it is excessive it can cause high cholesterol levels and the risk of causing heart disease and stroke. By consuming this fish regularly, it helps control your cholesterol levels to remain stable.
6. Reducing the Risk of Heart Disease
Omega-3 contained in salmon helps reduce blood cholesterol levels, maintains the flexibility of blood vessels, and strengthens the heart muscle and repairs damaged heart tissue and blood vessels.
Salmon also helps lower blood pressure by lowering cholesterol levels and preventing stiffness and blockage of the artery walls so as to prevent heart attacks.
Therefore, the benefits of eating salmon can prevent high blood pressure, heart attacks, atherosclerosis (blockage of arteries), and so on.
7. Controls Weight
One of the benefits of salmon can be felt by those of you who are trying to diet. This is because salmon is rich in protein and low in calories when processed properly.
Protein regulates the hormones that control appetite and make you feel full. Additionally, your metabolic rate increases more after eating protein-rich foods like salmon, compared to other foods.
Omega 3 fatty acids can also help the process of weight loss and reduce belly fat in overweight individuals. Moreover, the calorie content of salmon is only 142 kcal per 100 grams.
Well, you can try making a recipe for salmon creations for your calorie-deficit diet menu, of course it’s healthy and delicious!
8. Against Inflammatory Processes
Fighting inflammation is one of the benefits of salmon. Many experts believe that inflammation is the root cause of most chronic diseases, including heart disease, diabetes, and cancer.
Several studies have found that eating more salmon helps reduce markers of inflammation in people who are at risk for diseases triggered by inflammatory processes.
Salmon and other fatty fish can help lower inflammation, which may reduce risk factors for some chronic diseases and improve symptoms in people with these conditions.
9. Helps Overcome Trouble Sleeping
Poor sleep quality at night can certainly hamper your daily activities. This needs to be overcome, one of which is by adopting a healthy lifestyle. Apart from that, you can also get the benefits of salmon to overcome insomnia.
The content of salmon, namely tryptophan, is a natural sedative so it is good for consumption by people who have insomnia.
10. Maintain Eye Health
In addition to brain and heart health, omega-3 fatty acids found in salmon are also good for eye health. The benefits of salmon, namely preventing tired eyes, dry eyes, and eye-related macular degeneration.
Eye-related macular degeneration is a condition that occurs in older individuals. Complaints that befall, such as loss of vision in the middle of the eye due to damage to the optic nerve.
11. Increase Body Immunity
Protein does not only provide energy for the body. However, it also supports the immune system.
Its function becomes more optimal in the presence of selenium. The two nutrients that provide these benefits are found in salmon.
A strong immune system not only prevents you from getting sick but also speeds up your recovery from an illness, especially an infection.
12. Rejuvenate Skin
Delaying aging is not only done by routinely cleaning the skin and using skin care products. You also need to eat foods that nourish your skin
One of the omega-3 fatty acids called eicosapentaenoic acid (EPA). This content turns out to be in charge of blocking UV rays which are the cause of premature aging.
13. Accelerates the Post-exercise Recovery Process
If you are undergoing a program to increase muscle mass, salmon can be the right food choice.
You can get stable energy from protein. In addition, protein also accelerates the recovery process of damaged body muscles after exercise.
That means, if salmon is consumed after exercise it can restore body fitness.
14. Supports Healthy Pregnancy
During pregnancy, expectant mothers must meet their nutritional needs. In addition to the body itself, various nutrients are also needed to support the growth and development of the fetus.
One of the nutrients needed is folic acid. Well, salmon can be a food source rich in folic acid which benefits pregnant women and the fetus.
15. Prevent Anemia
Anemia occurs because the body lacks iron. People affected by this disease usually tire easily, bruise, have pale skin, and other worrying symptoms.
Fortunately, anemia can be prevented by eating iron-rich foods. You can get these nutrients from red meat, nuts, and various types of fish, including salmon.