8 health benefits of salmon

Salmon is a fish of great prominence and much appreciated in food due to its delicate flavor, characteristic color and versatility in culinary preparations. However, its consumption became popular due to the discovery of its health benefits, initiated especially by scientific studies involving the Eskimo population in which the high consumption of fats present in salmon was observed in the diet , including omega 3 , and lower incidence of cardiovascular events, a factor that led and allowed for further research on omega 3 .

Omega 3 is considered an essential fatty acid and, therefore, cannot be synthesized by the body and must be obtained through food. This substance is present in foods of plant origin, but especially in fish that inhabit deep and cold marine waters (such as tuna, cod, sardines, trout, herring and mackerel). Salmon , however, appears as one of the largest dietary sources of omega 3 , in the form called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

The intake of these substances is well established regarding the anti-inflammatory and protective action of the heart and circulatory system resulting from the lower formation of obstructive plaques in the blood vessels and the adjuvant role in the reduction of plasma triglycerides. In conjunction with platelet activation, improvement of endothelial function and blood pressure control, omega 3 appears as an ally for reducing the risk of cardiovascular diseases, such as heart attack and stroke.

When caught and not farmed, salmon is one of the most nutritious foods on the planet. It is credited with everything from extending a person’s lifespan to preventing heart attacks and cancer. Salmon not only has one of the highest levels of omega-3s , but it’s also packed with tons of other vitamins and minerals. In just one piece of wild salmon there is a considerable amount of nutrients

Salmon Nutritional Values:

The nutritional amount of salmon makes it one of the healthiest foods in the world. With high nutritional value, wild-caught salmon has several benefits for the body , many of them resulting from the omega 3 fatty acids in salmon . Then check out the 8 Health Benefits of Salmon:

1. Brings well-being to the body:

Consuming wild- caught salmon helps maintain health in many ways. This is important, as vitamin D deficiency is linked to everything from cancer to multiple sclerosis, rheumatoid arthritis and heart disease. A quarter of Americans suffer from low levels of vitamin D. This emphasizes the need for all people to supplement or eat vitamin D. Another study revealed that 7.6 million children in the United States were vitamin D deficient . This is defined as less than 15 ng/ml of blood.

2. Bone and joint health:

Researchers have recently discovered that consumption of omega -3s can keep osteoporosis at bay. In fact, using 15-year records from the Women’s Health Initiative (WHI), Ohio State University researchers observed that women with higher levels of omega-3 fatty acids in their blood had fewer hip fractures. Inflammation contributes to bone resorption, a process in which bone tissue is broken down. Since salmon rich in omega-3 is a natural anti-inflammatory food, eating this delicious fish is a great way to keep your bones strong.

3. Brain and neurological repair:

Foods rich in omega 3 are shown to increase the efficiency of various brain functions, including improved memory. Furthermore, the vitamin A, vitamin D and selenium present in salmon help in protecting the nervous system from age-related damage and can act as an antidepressant. Studies suggest that long-term omega-3 supplementation can prevent and treat Alzheimer’s disease and Parkinson’s symptoms.

4. Preventing ADHD in Children:

Research shows that children who eat salmon regularly also experience the same brain benefits as their parents. Specifically, several studies suggest that feeding salmon to preschool children helps prevent ADHD symptoms and can improve academic performance. Thus, the nutrients in Salmon help children to concentrate better and remember more.

5. Heart health:

Because it is rich in omega-3 fatty acids , eating salmon regularly can reduce systemic inflammation and the risk of developing atherosclerosis, hypertension, and stroke. As for dosage, a published study reports:

“Health authorities currently recommend consumption of at least two oily fish meals per week, which equates to approximately 500 mg per day of eicosapentaenoic acid and docosahexaenoic acid (two  fundamental omega-3 fatty acids). In patients with coronary heart disease, the guidelines recommend daily supplements of 1 g and in hypertriglyceridemic patients up to 4 g daily.”

6. Improve vision:

Eating salmon can alleviate dry eye syndrome and age-related macular degeneration symptoms, the leading cause of irreversible blindness in the United States and the European Union. Omega-3s are also believed to improve the drainage of intraocular fluid from the eyes and decrease the risk of glaucoma and high eye pressure. The omega 3s in salmon are also essential for eye development in babies.

7. Healthy skin:

Because of its exceptional levels of omega-3 fats, salmon consumption can give you glowing and more supple skin. Additionally, the antioxidants found in salmon can greatly reduce the effects of free radical damage, which causes aging. A dermatologist recommends his patients consume Wild Salmon three times a week for more radiant skin.

8. Cancer Defense:

Any discussion of the health benefits of salmon would not be complete without mentioning the evidence-based effects this superfood may have on cancer . From the more than 2,000 peer-reviewed scientific articles that discuss the relationship of omega-3 fatty acids and cancer, one point is clear: Omega-3 fatty acids can have a profound effect not only on preventing cancer , but also on fighting tumors. . For example, there is evidence to support this correlation between omega-3 fats and: 

  • Non-specific human cancer cells
  • breast cancer cells
  • colorectal cancer cells
  • Prostate Cancer
  • malignant brain tumors
  • liver cancer
  • Skin cancer
  • UVB-induced skin cancer

It is important to mention that some of these studies suggest that cancer patients generally experience measurable benefits when omega-3 rich fish are consumed, even if only once a week.

Hazards of farmed salmon:

But wait, haven’t I read somewhere that it’s highly toxic and contaminated with mercury and dioxins? This absolutely depends on where you buy it. Salmon is marketed as one of nature’s most potent superfoods, but most salmon available on the market today is farm-raised, and millions of Americans who eat farmed salmon are being contaminated with deadly toxins every year. And let me be clear: Farmed salmon is on my list of fish that should never be eaten.

When researching reliable sources for Salmon , I found inconsistent data. Some sources claim that only 50% of the fish in our markets are farm-raised, while others claim it could be much more. But one thing we do know: more than 80% of all the fish we eat is imported. The problem with imported sources is that foreign manufacturing standards are not monitored and are associated with dangerous levels of:

  • Mercury
  • pesticides
  • dioxins
  • Dioxin-like compounds (DLCs)
  • Polychlorinated Biphenyls (PCBs)

Also, due to the poor nutritional feed received, compared to their wild-caught counterparts, farm-raised salmon:

  • Contains only a fraction of heart – healthy omega -3s
  • Contains a significant level of toxins, pesticides and antibiotics
  • They are fed a dangerous reddish-pink dye in their food so that it tints the meat an unnatural red color.

A 2011 study found that rats eating farmed salmon actually showed weight gain and an increased risk of metabolic syndrome and type 2 diabetes symptoms . This is a result of persistent organic pollutants, or POPs, which tend to to be raised in farmed salmon . The study specifically looked at organochlorine pesticides, dioxins and PCBs.

In November 2015, some agencies approved the sale of genetically modified salmon and did not require any labeling, leaving consumers in the dark. Despite the numerous benefits of  wild-caught salmon , farmed salmon is not only not as nutritious, it is also dangerous to health .

According to one report, “there’s a bit of a gray area here… some wild-caught seafood actually starts its life in an incubator.” This should raise some concerns, because it could be that, like most crustaceans, a significant amount of wild-caught salmon is reared in hatcheries and then released into the wild to be caught. Essentially, this negates the term “caught in the wild”. That’s why I recommend real wild Alaskan Salmon . It’s really profitable. Alaska Salmon is the least contaminated species. Other salmon varieties that are known to contain minimal or no toxins include:

  • Coho
  • Rosa
  • Chinook
  • Kodiak Coho
  • how to buy salmon

It is important, when buying Salmon , to choose a healthy and fresh fish. You should ask the fishmonger when they were caught or even find out when they caught the fish before you go shopping. Some things to look for are:

Useful links: 

When selecting a healthy salmon , store it properly. Salmon should be stored in the coldest part of the fridge, such as the meat drawer or the lowest shelf at the back of the fridge. Salmon is one of the most nutritious foods – and also one of the most delicious, in my opinion.

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