Salmon, rich in Omega 3 and ‘this’… There’s a reason it’s good for men too!

Salmon is a representative food that is good for your health. It is rich in various nutrients such as omega-3 fatty acids, protein, and vitamin D, so it is a food that women like to eat. If you are a salmon lover, you may have heard at least once about how good salmon is for your health, but you may wonder if this claim is scientifically supported. Based on data from the American health and nutrition media ‘EatThis, NotThat’, we have summarized 7 scientific reasons why salmon is good for your health.

You can get high quality protein = Protein is essential for our body to lose weight, build muscle, boost metabolism, and suppress appetite. According to the Annals of Nutrition & Metabolism, it is recommended to consume about 20 to 30 grams of protein per meal per day. 85 grams of salmon contains 21 grams of protein. Both wild salmon (21.6 grams) and farmed salmon (17.3 grams) are rich in protein, but wild salmon has a slightly higher protein content.

Selenium helps thyroid health = Another great benefit of salmon is that it is high in the trace mineral selenium. One serving of salmon provides about 70 percent of the recommended daily intake of selenium. Selenium is not only beneficial for heart and cognitive health, but it is also essential for maintaining thyroid function. According to a report published in Molecules, selenium is essential for thyroid function, and a deficiency can increase the risk of hyperthyroidism, which is caused by excessive thyroid hormone production.

You can get plenty of vitamin B12 = Vitamin B12 is an essential nutrient for maintaining the health of nerves and blood cells. If you are deficient in B12, you may experience symptoms such as weight loss, depression, and lethargy. According to the National Institute of Health, vitamin B12 is necessary to prevent large red blood cell anemia.

Since our bodies cannot store B12, we must obtain this vitamin through food or supplements. Fortunately, salmon is rich in vitamin B12. The recommended daily intake is 2.4 micrograms (µg), and an 85-gram salmon fillet contains about 2.38 µg.

Can improve heart health = Omega-3 fatty acids are essential for maintaining a healthy heart. While omega-3s can be found in plant foods like flaxseed, chia seeds, and certain nuts, salmon is one of the best sources of the most bioavailable forms of omega-3 fatty acids, called EPA and DHA. A 3.5-ounce serving of salmon contains 2,260 milligrams of omega-3s. According to Circulation, omega-3 fatty acids help reduce the risk of heart disease by lowering triglyceride levels in the blood and increasing “good” cholesterol levels.

Can reduce inflammation = Chronic inflammation can lead to a number of health problems, including heart disease, diabetes, and chronic pain. Fortunately, omega-3 fatty acids found in fatty fish like salmon can help reduce inflammation. According to a report published in Biochemical Society Transactions, EPA and DHA can exert anti-inflammatory effects on cell membranes. Omega-3 supplements have also been shown to have anti-inflammatory effects in people with rheumatoid arthritis.

Can improve brain health = Oily fish like salmon may improve brain health and slow cognitive decline that comes with age. A study of Chinese adults published in the Journal of Nutrition found that salmon’s powerful nutrients, including vitamin D, B vitamins, magnesium, and selenium, positively impacted cognitive function. Among study participants over the age of 65, those who ate fish at least once a week saw greater improvements in brain health than those who ate it less than once a week.

Contains the powerful antioxidant astaxanthin = The reason salmon is naturally pink or red is because of a chemical compound called astaxanthin. Astaxanthin is a natural pigment that acts as a powerful antioxidant and provides many health benefits. According to a review published in Marine Drugs, astaxanthin has anti-inflammatory properties and may have a positive effect on reducing the risk of certain cancers and diabetes. Wild salmon in particular is high in astaxanthin. A study published in the Asian Journal of Andrology reported that astaxanthin intake had positive effects on male fertility and sperm velocity.