15 Reasons to Eat Salmon: Unlock Incredible Health Benefits
When your health starts to decline, your body often sends out warning signs
like headaches, weight gain, hair loss, and skin issues. Instead of reaching
for medications, consider adding wild-caught salmon to your diet. Salmon is one
of the healthiest foods available, recommended by the American Heart
Association for its rich content of omega-3 fatty acids, protein, vitamins, and
minerals. These nutrients can help reduce the risk of various diseases and
improve your overall health. Here are 15 reasons to include salmon in your
diet.
1. Good for the Heart
Salmon is packed with omega-3 fatty acids, which are crucial for heart
health. These polyunsaturated fats help lower LDL cholesterol levels and reduce
serum triglycerides, preventing plaque buildup in arteries and reducing the
risk of cardiovascular diseases and strokes.
2. Aids in Weight Loss
Salmon is a great source of both protein and omega-3 fatty acids, which can
help with weight loss. Protein helps you feel fuller for longer, reducing
overall food intake, while omega-3s reduce inflammation, suppress appetite,
boost metabolism, and increase fat oxidation.
3. Reduces Inflammation
Omega-3 fatty acids in salmon, particularly EPA and DHA, help regulate
hormones and gene expression, reducing inflammation. This can prevent
conditions like arthritis, psoriasis, Crohn’s disease, and inflammation-induced
obesity.
4. Boosts Brain Performance
The omega-3s in salmon are vital for brain function. They protect neural
cells and enhance cognitive function, especially in older adults. DHA, in
particular, supports brain development and neural cell differentiation.
5. Fights Cancer
An imbalance of omega-3 and omega-6 fatty acids can lead to cancer.
Including salmon in your diet can help restore balance, reduce inflammation,
and lower toxicity levels. Studies show that EPA and DHA from salmon can help
treat and prevent certain cancers, including breast cancer.
6. Prevents ADHD in Children
DHA and EPA in salmon play significant roles in brain development and
behavior regulation. These fatty acids can help reduce ADHD symptoms in
children and benefit those with autism and dyslexia.
7. Excellent Source of Protein
Salmon is rich in high-quality protein, essential for building muscle,
improving skin and hair health, and supporting overall bodily functions. A
small serving of salmon provides a significant amount of protein needed for
daily maintenance.
8. Good Source of Vitamin D
Salmon is an excellent source of vitamin D, which is crucial for bone
health, diabetes prevention, and heart disease reduction. It helps your body
produce melanin, protecting your skin from UV rays.
9. Improves Eye Health
Omega-3 fatty acids in salmon support retinal health and can prevent
age-related macular degeneration. DHA in the retina helps regulate enzymes and
photoreceptor activity, improving vision.
10. Rich in Selenium
Selenium in salmon acts as an antioxidant and supports immune function,
thyroid hormone production, and reproductive health. It helps reduce the risk
of certain cancers and cardiovascular diseases.
11. Contains Astaxanthin
The pink color of salmon comes from astaxanthin, a powerful antioxidant.
Astaxanthin helps prevent cardiovascular diseases, cancer, and inflammation,
promoting overall health.
12. Loaded with B Vitamins
Salmon is rich in B vitamins, which support energy production, brain
function, and cell metabolism. These vitamins help prevent osteoporosis,
gastrointestinal problems, and fractures, and they boost overall health.
13. Prevents Hair Loss
Nutrients in salmon, like omega-3s, protein, vitamin B12, and iron, improve
scalp health and prevent hair loss. They nourish hair follicles, promoting
growth and preventing dryness and breakage.
14. Enhances Skin Health
Omega-3 fatty acids, protein, and vitamin D in salmon support skin health,
reducing wrinkles and fine lines. Astaxanthin in salmon helps improve skin
elasticity and reduce acne and dark spots.
15. Elevates Mood
Omega-3s in salmon can improve mood and reduce depression symptoms. They
support brain cell structure and function, helping to ward off mood swings and
promote emotional well-being.
Delicious Salmon Recipes
Roasted Salmon with Broccoli and Sweet Potato
Total Time: 30 min; Prep Time: 20 min; Serves:
2
Ingredients:
- 6 oz
salmon fillet
- 1 cup
broccoli
- 1 cup
sweet potato wedges
- ¼ cup
chopped onion
- 1 ½
tablespoons finely chopped garlic
- 1 sprig
of rosemary
- 2
tablespoons lime juice
- Salt to
taste
- 1
teaspoon black pepper powder
- 3-4
tablespoons extra virgin olive oil
Instructions:
- Preheat
the oven to 450°F.
- Toss
broccoli, onion, sweet potato, olive oil, garlic, salt, and pepper on a
baking tray and roast for 10-15 minutes.
- Season
the salmon fillet with salt, pepper, and lime juice.
- Add the
salmon fillet to the baking tray with the veggies, top with rosemary, and
roast for 10 minutes.
- Enjoy
your roasted salmon with a side of veggies.
Honey Glazed Salmon
Total Time: 30 min; Prep Time: 20 min; Serves:
2
Ingredients:
- 6 oz
salmon fillet
- 2
tablespoons honey
- 3
tablespoons lime juice
- 2
teaspoons garlic paste
- ½
teaspoon cumin powder
- 1 cup
roughly chopped lettuce
- ¼ cup
chopped celery
- ½ cup
chopped red bell pepper
- A
handful of coriander leaves
- ¼ cup
thinly sliced red onion
- 2
teaspoons black pepper powder
- 5
tablespoons extra virgin olive oil
- Salt to
taste
Instructions:
- Mix
honey, lime juice, salt, pepper, cumin powder, and garlic paste. Rub onto
the salmon and let it marinate for 10 minutes.
- Heat
olive oil in a frying pan, add onions, and cook until translucent.
- Add red
bell pepper, salt, and pepper, and sauté for 2 minutes.
- Remove
the veggies, and in the same oil, fry the salmon for 2-3 minutes on each
side.
- Arrange
lettuce and celery on a serving plate, top with the sautéed veggies and
the salmon fillet, and garnish with coriander leaves.
Delicious Salmon Salad
Total Time: 20 min; Prep Time: 15 min; Serves:
2
Ingredients:
- 6 oz
steamed salmon
- 2 cups
baby spinach
- 7-8
asparagus tips
- ½ cup
chopped tomatoes
- 1 cup
zucchini ribbons
- ½ cup
yogurt
- 3
tablespoons olive oil
- 4
tablespoons lime juice
- Salt to
taste
- 1
teaspoon pepper
- A
handful of coriander leaves
Instructions:
- Boil
water in a saucepan, add salt, and blanch zucchini, asparagus, and spinach
for 2-3 minutes. Immediately transfer to ice water.
- Mix
yogurt, lime juice, olive oil, salt, pepper, and coriander leaves in a
bowl.
- Shred
the steamed salmon with a fork.
- Chop the
blanched asparagus and add to a salad bowl with spinach and zucchini.
- Add
shredded salmon and tomatoes, and mix well.
- Add the
yogurt dressing, mix, and garnish with coriander leaves.
These recipes are quick, nutritious, and easy to prepare. You can find the
ingredients at your local supermarket and pack these dishes for lunch at work
or school.
How to Select and Store Salmon
When buying salmon, opt for fresh, frozen, canned, smoked, or dried
wild-caught Alaskan salmon. Fresh salmon should ideally be purchased whole or
as fillets from a reputable fish market. If fresh or frozen wild-caught salmon
isn’t available, canned salmon is a good alternative. Always buy salmon from a
trusted store if a fish market isn't nearby.
Check the condition of salmon by smelling it through the wrapping. Salmon
with the skin on will help preserve its flavor and freshness. Store salmon in
the refrigerator, ideally on a baking tray with some ice. To keep it fresh for
up to a week, wrap the salmon in cling film and store it in the coldest part of
your fridge.
Salmon Safety
Due to increased water pollution, most salmon contain toxins like heavy
metals and pesticides. Farmed salmon often have higher toxin levels.
Wild-caught Alaskan salmon is the safest option, with lower toxin levels. Avoid
smoked salmon, especially if you are pregnant, due to higher pollutant levels.
Conclusion
Salmon is a delicious and nutritious food with numerous health benefits.
Ensure you buy and store it properly to maximize its shelf life. Incorporate
salmon into your diet to enjoy its health benefits and support overall
well-being. Enjoy your meals and stay healthy