The Health Benefits of Salmon

Salmon is a type of fish found in both fresh and salt water. There are several species of salmon, such as the sockeye, pink, coho, chum, chinook, and Atlantic. Salmon is not only tasty but has considerable health benefits; when baked, broiled, seared or grilled, salmon is among the most heart-healthy of dishes.

Omega 3

Omega 3 fatty acids are a type of essential fatty acid. The body cannot make them on its own and requires intake from food or vitamins in order to supply the nutrients. Omega 3 promotes healthy joints and skin, reduces the risk of heart disease and aids in neurological development in unborn children. Atlantic salmon has the highest concentration of omega 3 in the salmon family, at 1.9 grams per 2-oz. fillet. The American Heart Association recommends that adults have two servings of omega 3 per week to maintain optimal health benefits. According to the Worlds Healthiest Foods, omega 3 improves heart muscle function and reduces the risks of deadly heart arrhythmia.

Protein

Salmon contains up to 58 percent of the daily required intake of protein per 4-oz. serving. Salmon contains essential amino acids that promote growth and help maintain muscle tissue mass. The protein found in salmon helps the body maintain metabolism at levels to promote weight loss. Eating salmon three or more days a week will also help you feel full longer. It can be eaten with a serving of fresh steamed vegetables for a heart-healthy dinner that will give you energy and ease hunger pangs.

Low Fat

Salmon is low in fat and calories. The average 4-oz. fillet contains around 183 calories and 10 grams of fat unprepared. If you grill the fillet or broil without using butter or oil, the salmon retains its healthy effects. Make sure you prepare and cook the salmon in a clean area and thoroughly cook the fish to prevent illness such as salmonella, which can cause extreme gastrointestinal discomfort. The National Heart, Lung and Blood Institute states that in order to maintain good cholesterol levels and prevent heart disease, foods low in fat and calories will help obtain optimal cardiovascular health. The institute suggests getting less than 30 percent of your calories from fat and up to 10 percent from saturated fat.

Vitamins and Minerals

Salmon provides a good source of some essential vitamins you need for a healthy lifestyle. A 4-oz. baked fillet will give you more than 100 percent of your daily value of vitamin D and over 50 percent of vitamins B2 and B12 in just one serving. Vitamin D promotes healthy bones and teeth, and may help decrease your risk of developing multiple sclerosis and certain types of cancer.

Article from Livestrong.com

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