Salmon Health Benefits

What is Salmon?

Salmon is the common name for several species of fish in the family Salmonidae. Members of this family include ray-finned fish like salmon, trout, chars, freshwater whitefishes, and graylings!

All salmonids spawn in fresh water; but, often spend a large part of their lives at sea! Salmonids return to the rivers only to reproduce. This is what is known as an anadromous lifestyle.

Salmon flesh is generally an orange or red color. This natural color of salmon results from carotenoid pigment, which wild salmon get from eating krill and other microscopic shellfish.

The fish can be prepared in a variety of ways. It’s often smoked, seared, baked, grilled or cured. It can even be eaten raw, which is common when served as sashimi or in some types of sushi!




Why Eat Salmon?

In general, fish is very wholesome and great to enjoy during a few meals each week. This is because it’s a great source of omega-3. Salmon has this benefit, along with many others! Keep reading to learn about all of the goodness that including salmon in your diet can bring!

  1. Healthy Fats

    In the past, doctors suggested that people take caution while consuming salmon as it was one of the “fatty” fish. However, there is now evidence to prove that the omega-3 fatty oils in salmon reduce the risk of heart attack and stroke1!

    Unlike other fats, omega-3 is actually vital to our health but our bodies unfortunately can’t produce it. Eating at least two servings of salmon per week can help you meet your omega-3 fatty acid quota.

  2. Protein

    One filet of salmon contains 50+ grams of protein2! This speeds metabolism, which in turn increases energy levels3. This is why salmon makes an awesome replacement for high-protein meats like chicken and beef!

  3. Vitamin D

    The exact amount of this calcium-absorbing vitamin varies by species of salmon; but, researchers have recently found that wild Salmon contains almost 2/3 of the RDA4. This makes it one of the best sources of vitamin D that nature has to offer. Remember, vitamin D is important for healthy bone growth!





  4. B Vitamins

    The B Vitamin complex consists of the eight B vitamins — B1, B2, B3, B5, B6, B7, B9, B12. These essential nutrients keep our bodies running smoothly by converting our food into fuel, helping us maintain our energy throughout the day. Salmon contains 7 of these 8 essential vitamins!

    Although the B vitamins work together to help us survive and thrive, each has its own unique asset. B1 (Thiamine) helps the body make new cells and strengthens the immune system. B2 (Riboflavin) is an important antioxidant which fights cancer-causing free radicals in the bodies. B3 (Niacin) promotes healthy cholesterol levels, which can be left unbalanced by excess amounts of alcohol. The list of ways the B vitamins aid our bodies goes on.

    The amount of each vitamin found in 3.5 ounces (100 grams) of wild salmon is2:

    Vitamin B1 (thiamin): 18% of the RDI

    Vitamin B2 (riboflavin): 29% of the RDI

    Vitamin B3 (niacin): 50% of the RDI

Has all that you’ve learned made you eager to have some delicious salmon? Make this easy Salmon Wrap with Creamy Dill!

Sources
1Perry, P. “Salmon Savvy.” Saturday Evening Post 262.3 (1990): 26-108. Academic Search Complete. Web. 3 Jan. 2017.
2http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4259/2
3“Exhausted? Eat These.” Prevention (2015): 21. Academic Search Complete. Web. 3 Jan. 2017.
4Stokstad, Erik. “Salmon Survey Stokes Debate.” Science Now (2004): 5-6. Academic Search Complete. Web. 3 Jan. 2017.
5http://dailyburn.com/life/health/benefits-vitamin-b-complex/


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