There’s a reason salmon has become the go-to fish of choice for health enthusiasts. The benefits of salmon are endless. From heart health to immune function, this fish is definitely one to gnaw on.
Fishing for another reason to make salmon a permanent staple on the menu? Here is a sample of why salmon should be front and center on the weekly grocery list.
1. Salmon protects against heart disease.
A little nutrition 101…
It's a well-known fact. All fats aren't created equal. There are good fats and bad fats. Good fats are unsaturated fats including monounsaturated fatty acids, polyunsaturated fatty acids, and omega-3 fatty acids. These powerful health warriors are found in foods like avocados, certain oils, nuts, and fish. They help to control blood sugar and lower the risk of developing heart disease.
Bad fats are broken down into the categories of saturated fats and trans fats. These unhealthy villains are found in red meat, high-fat dairy products, and processed foods. They do the opposite of good fats, raising the risk of diabetes and heart disease.
The moral of the story is that not all fat is “bad.” That’s a far cry from the "no fat" sentiment echoed during the “low-fat” era that once stormed the nation. Low fat is no longer considered the key to good health. Rather, eating the right fats is thought to pave the way for a long and healthy life.
So why do experts now believe that some fats are actually beneficial?
Good fats work wonders, like boosting the “good” cholesterol levels. One of the most important fats is omega-3 fatty acids. These unsaturated fatty acids are thought to have anti-inflammatory effects. Not only can this reduce inflammation in the body, it can raise good cholesterol numbers. The overall effect of these protective benefits is a lower risk of heart attack and stroke.
This is where salmon comes into play. If you want to reap the benefits of omega-3s, salmon is where it's at. This freshwater fish is chock full of them. The Mayo Clinic recommends consuming at least two servings of fatty fish, like salmon, a week.
If the taste of frozen salmon frustrates you, opt for fresh. And if you don’t live in a salmon-rich area, look for salmon that has been recently flown in. Salmon generally only smells “fishy” when it’s older.
2. Salmon is a good source of niacin.
Salmon is rich in niacin, which is a water-soluble vitamin that regulates blood sugar and may lower cholesterol. Niacin is a B3 vitamin. There are eight of these, niacin being one of them. So niacin and vitamin B3 essentially mean the same thing.
The health benefits of niacin are vast. For starters, research shows that niacin can reduce the risk of developing cataracts. In addition, niacin can lower one’s risk of developing Alzheimer’s disease. And best of all, it can lower the risk of death associated with heart disease.
3. Salmon is loaded with vitamin D.
There is plenty of research supporting the link between vitamin D and optimum bone health. That’s why (along with calcium) kids are told to “drink their milk.” But what if there’s a better source of vitamin D than milk?
Oily fish, like salmon, are a darned good way to reap the benefits of vitamin D. In fact, experts say that obtaining vitamin D from fish is better than obtaining it through sunlight or milk products. The New York State Department of Health says that three ounces of salmon generally have 566 IU of vitamin D. However, just 115 to 124 IU of vitamin D can be found in eight ounces of milk.
But why do we need vitamin D in addition to calcium? Isn’t calcium alone enough?
The answer is no. According to the National Institutes of Health (NIH), vitamin D helps the body to absorb calcium, which keeps bones strong. This is why vitamin D is so important for bone health.
And that’s not all. In addition, vitamin D helps with cell growth, immune function, and the reduction of inflammation in the body. Experts say it might even help to prevent breast cancer.
The recommended daily allowance of vitamin D for adults under 70 is 600 ICU per day. One serving of salmon nearly meets this requirement, making it an excellent source of this important nutrient.
In other words, eat up. That perfectly cooked salmon is a go-to source when it comes to naturally obtaining this necessary nutrient.
4. Salmon boosts immune health.
We often hear that antioxidants are an important part of health. And salmon can play a big part of this process.
Salmon contains something called selenium. This mineral is an important key to immune health. Selenium is an immune system stimulant, keeping it running in a speedy manner.
According to Dr. Andrew Weil, the antioxidant properties of selenium protect the cells from free radicals. In addition, it partners with an antioxidant enzyme called glutathione.
Further, selenium is essential for proper thyroid function. And it might even lower the risk of some kind of cancers, like prostate cancer. But that’s not all. Like niacin, selenium helps the body to prevent cataracts.
Adults need 55 micrograms (mcg) of selenium per day. And four ounces of cooked salmon contains about 41 mcg of salmon, nearly meeting the recommended daily amount of this mineral.
5. Salmon is an excellent source of natural protein.
Protein is needed by the body to function. Every single cell in the body contains protein. That’s why proteins are often referred to as the building blocks of life.
According to Harvard Health Blog, it is recommended that adults consume 0.8 grams of protein per kilogram of body weight. To get the recommended daily allowance of protein, multiply body weight in pounds by 0.36. So for an inactive 50-year-old female who weighs 140 pounds, the recommended intake would be 53 grams of protein daily.
Five ounces of salmon has about 30 to 36 grams of protein, depending upon if it’s raw or cooked. So based on our previous hypothetical woman, she’d be getting more than half of her daily protein from a modest serving of salmon.
With all of the health benefits of salmon, it's pretty obvious why this is a fan favorite. Swimming in goodness, salmon should definitely have a place at the table.