Benefits and Risks of Eating Salmon for Health


Benefits and Risks of Eating Salmon for Health – The health benefits of salmon are undeniable. This type of fish is a good source of protein for the body, rich in omega 3 and rich in B vitamins that can improve brain function and reduce the risk of heart disease. Find out more about the benefits here.

Salmon is one of the most nutritious foods in the world. This type of fish is also easy to process and consume. The benefits of salmon are believed to reduce the risk of several diseases such as cancer, heart attack, stroke, dementia, and Alzheimer’s and other cognitive diseases.

This is because salmon has a lot of high-quality protein such as omega 3 fats, which are important proteins in your daily life. If you like eating salmon, consider the following health benefits of salmon.

Benefits of salmon for the body

1. As a source of protein
Salmon is a good source of protein for health. Protein is useful for maintaining bone health, maintaining muscle mass during the weight loss process and can accelerate injury healing.
Recent research has found that to maintain optimal health, each meal should provide at least 20-30 grams of protein. One serving of salmon (3.5 ounces) contains 22-25 grams of protein. The amount of protein from salmon has met the needs of daily protein intake.

2. Rich in omega 3 fats
Salmon is one of the best sources of omega 3 fatty acids. By consuming 0.45-4.5 grams of omega 3 fatty acids per day can improve arterial function and by consuming omega 3 fats from salmon, can increase levels in your body equivalent to taking fish oil supplements.
In every 100 grams of farmed salmon, it contains 2.3 grams of omega 3. Meanwhile, for wild salmon, it contains about 2.6 grams of omega 3. By eating at least two servings of salmon per week can help meet your omega 3 fatty acid needs

3. Meet the intake of vitamin B needs
Eating wild salmon can meet the intake of B vitamins that are good for your body. In wild salmon, there are many B vitamins that can convert the food you eat into energy for the body, form, repair DNA, and reduce inflammation that can cause heart disease. B vitamins are also able to maintain optimal brain function and maintain the nervous system.

4. Good source of potassium for the body
Wild salmon contains 18% more potassium than bananas. Potassium can help control blood pressure and may reduce the risk of stroke. This is because potassium can lower blood pressure optimally by preventing excess water retention. Not surprisingly, eating salmon can reduce the risk of having a stroke.

5. Reduce the risk of disease
Omega 3 and the fat content found in salmon can reduce the risk of several diseases, such as heart disease, stroke, cancer, dementia, and Alzheimer’s. By eating salmon, you can also relieve arthritis symptoms that occur due to a poor immune system and pain caused by autoimmune.

6. Reduce the risk of heart disease penyakit
Another benefit of salmon is that it can reduce the risk of heart disease. By eating salmon can prevent the risk of heart disease. This is because salmon can increase omega 3 in the blood. In addition, eating salmon can lower triglyceride levels in the blood.

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7. Protects bone health
Salmon also contains selenium which can help protect bone health. Selenium is a source of minerals that can help bone health, reduce thyroid antibodies in people with autoimmune thyroid disease so that the risk of cancer decreases.
By consuming 3.5 ounces of salmon, you can meet 59-57% of selenium needs per day. This shows that people who eat salmon, can increase selenium levels more than those who take fish oil supplements.

8. Helps overcome inflammation
The benefits of salmon can also help overcome inflammation that can lead to several chronic diseases such as diabetes and cancer. By consuming 3 ounces of salmon per day can reduce signs of inflammation. In one study, 12 men with ulcerative colitis who ate 600 grams of salmon per week experienced a decrease in inflammation in the blood and colon.

9. Maintain brain health
The benefits of salmon can also improve brain function. Fatty fish such as salmon can reduce symptoms of depression, protect fetal brain health during pregnancy, reduce anxiety, improve memory for the elderly, and reduce the risk of dementia.
In a study of people aged 65 years, eating salmon twice a week was 13% slower to reduce memory problems, compared to eating salmon less than once a week.

10. Lose weight
Salmon can be your choice for weight loss. Just like other high protein foods, salmon can help regulate hormones and control appetite and make you feel full. In addition, eating salmon can increase metabolism more than other foods.