10 Benefits of Salmon and Their Nutritional Value
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10 Benefits of Salmon and Their Nutritional Value. The health benefits of salmon are undeniable. You see, marine fish from the Pacific and Atlantic Oceans contain many nutrients that are beneficial to the body that can protect the body from various types of diseases.
Salmon is one of the most nutritious fish to eat. This soft-textured reddish fish is a source of omega-3 fatty acids and high-quality low-mercury protein. Therefore, it is not surprising that the health benefits of salmon are numerous.
Nutritional value of salmon
In one serving of raw salmon which is equivalent to about 100 grams, it contains 142 calories and many of the following nutrients:
- 20 g protein
- 6 g fat
- 30 mg Magnesium
- 490 mg Potassium
- 36 mcg selenium
- 25 mcg folic acid
- 12 mcg vitamin A
Salmon is also high in amino acids and healthy fats, such as omega-3 fatty acids (EPA and DHA). Salmon also contains B vitamins, vitamin D, iron, zinc, calcium and phosphorus.
Various health benefits of salmon
Due to the many nutrients it contains, there are several benefits of salmon that you can get, namely:
1. Strengthens the immune system
Due to its high vitamin A content, it is known that regular consumption of salmon boosts immunity. This is because vitamin A can support the production and function of white blood cells in the fight against bacterial, viral, and parasitic infections. This way, the body will not get sick easily.
2. Reference weight
Salmon consumption is also known to control weight. The benefits of salmon lie in its protein content, which can regulate hormones that control appetite and provide a more long-lasting satiety effect. In this way, you will avoid overeating and will be able to control your weight better.
3. Maintain healthy skin and hair
As explained earlier, salmon is rich in omega-3 fatty acids, vitamin A, iron, folate, and protein. Some of these nutrients are known to stimulate hair growth and increase strength, as well as protect the skin from damage caused by sun exposure. As a result, healthy skin and hair are maintained.
4. Controls blood pressure
Another benefit of salmon is blood pressure control. This fish contains potassium, which is able to control blood pressure by eliminating excess sodium in the body.
Not only that, the potassium content of salmon can also relax the walls of blood vessels, so that blood circulation becomes smooth and blood pressure is more controlled.
5. Supports heart health
Consuming salmon regularly is known to provide many benefits for heart health. The fact is that this fish contains quite a lot of omega-3 fatty acids, which play an important role in reducing inflammation and preventing the accumulation of plaque on the walls of heart vessels (atherosclerosis).
In addition, omega-3 fatty acids can also lower blood triglyceride levels and help control blood pressure to keep it stable. In this way, it is possible to maintain good heart function and health.
6. Supports Bone Health
The next benefit of salmon is the maintenance of healthy and strong bones. This is because salmon is one of the important sources of calcium, selenium, phosphorus, protein, and vitamin D to maintain healthy and strong bones.
By meeting your daily needs for calcium, selenium, phosphorus, protein, and vitamin D, you will also be protected from various bone diseases such as osteoporosis.
7. Supports Brain Health and Function
The content of omega-3 fatty acids and salmon antioxidants, such as astaxanthin, also plays an important role in maintaining brain health and function. The reason is that these various nutrients are known to improve memory and concentration, as well as slow down brain aging.
In addition, omega-3 fatty acids in salmon are also able to improve the growth and development of the brain of fetuses, infants, and children.
8. Helps Prevent and Relieve Depression Symptoms
Salmon can also be used as a food product to reduce symptoms of depression and anxiety. It is known that the benefits of salmon lie in the content of omega-3 fatty acids, which can help improve mood.
9. Prevents dementia
As a person ages, a person's cognitive abilities will decrease. This condition is usually associated with memory difficulties and can be an early symptom of dementia.
Some studies have shown that people with cognitive decline tend to have low levels of DHA. Thus, DHA intake must be sufficient, one of which is the consumption of foods rich in omega-3 fatty acids, such as salmon. Thus, it is possible to reduce the risk of developing dementia.
10. Prevention of eye diseases
Salmon contains omega-3 fatty acids and vitamin A. Both ingredients are known to increase the production of tear oil for tears, reduce inflammation around the eyes, and keep the cornea moisturized.
Thanks to this, salmon is useful for maintaining eye health and preventing various eye diseases, such as dry eyes, cataracts and macular degeneration.
To maximize the health benefits of salmon, it's best to choose fresh salmon caught directly from the sea or canned salmon that is low in salt (sodium). It is also not recommended to overeat salmon, and this is only 2 servings per week.
Not only that, pay attention to how to handle salmon properly. Some people may be at high risk of contracting parasitic worms if they eat raw or undercooked fish.
To ensure that the benefits of salmon are not lost and can minimize the risks, always try to process or cook it properly and correctly. The best way to process salmon is to boil, grill, or grill.
If you still have questions about the benefits of salmon, don't hesitate to consult a doctor. Later, the doctor will give recommendations for eating salmon that suits your health condition. This consultation can be done easily and without queues on the Internet.
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