Surprising Health Benefits of Salmon

Salmon is a healthy fatty fish. It has several vitamins and minerals and is generally found in the Atlantic and Pacific oceans.

Salmons are anadromous, they originate in streams and rivers, migrate to open oceans, and then return to rivers to reproduce.

The American Heart Association (AHA) recommends eating salmon twice weekly for protein and omega-3 fatty acid content.

Several nutrients in salmon help reduce the risk of various diseases.

Salmon comes in two types: farmed and wild. Wild salmon is lower in calories and high in protein, while farmed salmon contains more healthy fats.

Salmon is an excellent source of Selenium which is helpful in thyroid hormone metabolism and DNA synthesis.

It contains vitamins B1, B3, B6, and B12 and essential minerals like potassium, magnesium, iron, and calcium.

Wild salmon contains a significant amount of potassium, more than an equal amount of Banana.

Salmon contains astaxanthin, an antioxidant of the carotenoid family which has many health benefits and gives salmon its signature pink-red color.

Vitamin D is present in very few food items. Salmon is a great source of Vitamin D, 100 gm of salmon contains around 66 % of the daily vitamin D requirement.

Salmon is a tasty fish that tastes less fishy than other fatty fish like sardines and mackerel.

Salmon can be easily included in the diet as baked, grilled, poached, sauteed, or smoked.

It has zero glycemic index (G.I.), so it doesn’t cause blood sugar spikes.

According to the United States Department of Agriculture (USDA), salmon contains the following macronutrients, vitamins and minerals.

Pros of eating Salmon

1. Consuming Salmon can help reduce blood pressure.

2. Regular consumption of salmon may lower inflammation.

3. Protein in salmon can be beneficial in muscle maintenance and recovery.

4. Healthy fats in salmon can improve heart health.

5. Omega-3 fatty acids present in salmon can boost brain function and the nervous system.

6. High potassium content in salmon can help regulate blood pressure and prevent excess water retention.

7. Salmon contains selenium which is good for bone health, thyroid function, and prevention of certain cancer types.

8. Regular consumption of salmon can improve skin health.

9. It can help lower triglycerides and bad cholesterol (LDL) and increase good cholesterol (HDL) leading to better cardiovascular health.

10. Salmon can help with weight management. Its protein content keeps you fuller for longer, so you consume fewer calories during the day.

11. Eating salmon can lower the risk of anxiety and depression and improve mood due to the presence of omega-3 fatty acids.

12. Eating salmon regularly can help improve vision.

13. Salmon contains phosphorus and vitamin D, which can help strengthen bones.

14. Antioxidants present in salmon may lower the risk of chronic illness.

Cons of eating Salmon

1. Salmon may contain PCB (polychlorinated biphenyl), a persistent organic pollutant (POP) that increases the risk of obesity, type-2 diabetes, and liver damage.

2. Although salmon contains less mercury than other fish, it should be consumed in moderation as excess consumption can harm health.

3. Raw or uncooked salmon may cause parasitic infection.

4. Wild salmon may come from polluted water, which can cause health issues.

5. Farmed salmon may contain antibiotics so excess long-term consumption is not good for health.

6. A person on medication to prevent blood clots should avoid excess salmon consumption as fish oil is a natural blood thinner and can cause bleeding problems.

7. People with fish allergies should avoid salmon. Common symptoms include stomach pain, diarrhea, indigestion, and vomiting.

Interesting Facts

1. Japan, the U.S.A., and the European Union are the largest salmon consumers.

2. With 24.4 % of the total imported salmon, Sweden is the largest salmon importer.

3. Female salmon can lay around 1500 to 10000 eggs.

4. A male salmon can fertilize 1 million eggs.

5. Salmon are semelparous, they produce once in their lifetime.

6. There are 7 species of salmon in the Pacific Ocean and 1 in the Atlantic Ocean.

7. Chinook or King salmon is the largest salmon species which can get up to 58 inches and 57.2 kg.