Salmonids are a large family of marine and freshwater fish. It includes: salmon, pink salmon, chum salmon, sockeye salmon, coho salmon, whitefish, omul, char, grayling, taimen, lenok. Well-known collective names of several different species are salmon and trout. All fish of the salmon family are very nutritious and contain a large amount of omega-3 fatty acids, protein, vitamin D and selenium. Regular eating salmon fish will help build muscle, strengthen bones, relieve joint pain, prevent eye disorders and even viral diseases such as flu. Studies have also found that salmon prevents the development of type 1 diabetes, lowers blood sugar, boosts testosterone levels and protects against heart disease. The brain, thyroid, and skin health also benefit from human consumption of salmon.
As you can see, the benefits of salmon fish are promising. Therefore, if you decide to observe proper nutrition and lead a healthy lifestyle, then do not go past the salmon counters – this fish will be an excellent option for you for a healthy lunch or dinner. All salmon contain a lot of nutrients. In addition, salmon is a very tasty fish.
Interesting fact: salmon migrate to the ocean after birth until it becomes an adult. He later returns to rivers and streams for breeding. Because of this behavior, the fish has been classified as anadromous.
Salmon can be bought fresh, frozen, canned and smoked. Regardless of the type of preparation, salmon is a proven source of protein, vitamin D, selenium and healthy omega-3 fatty acids, while it contains few saturated fats.
In the article we will find out what exactly is the use of salmon fish, and how these beneficial properties are confirmed by scientific research.
12 facts about the benefits of salmon fish
We single out the most significant beneficial properties of salmon.
1. Help build muscle
If you do physical work every day, salmon can help you strengthen your muscles and give you strength. This is because salmon contains a lot of protein – 20 gr. on 100 gr. fish. In addition, a diet that includes high-protein foods (including oily fish and salmon especially) will prevent muscle loss, which often happens due to aging. Vitamin D also plays an important role here. Studies have shown that older people taking vitamin D supplements (700-1000 IU per day) have a lower risk of falls of 19% due to increased muscle strength. In addition, studies have shown that salmon is easily digested and digested, making it the perfect meal after a workout.
2. Strengthen bones, help absorb calcium
Calcium is often welcomed as a nutrient that helps build bones. But we would like to draw attention to its indispensable companion, vitamin D, which is abundant in salmon fish. This vitamin helps the body absorb calcium from the intestines. Studies have shown that increasing vitamin D levels can prevent osteoporosis. Vitamin D deficiency can cause rickets in children and osteomalacia in adults – diseases that are characterized by bone pain and soft or weak bones that lack calcium.
Salmon contains 411 mg of vitamin D per 100 grams of fish, which satisfies the daily requirement of an adult for this vitamin by 73.5% (based on a daily norm of 600 mg).
In addition, recent studies have shown that maintaining protein intake is important for increasing overall bone density.
In addition to this, another thing that makes salmon fish so healthy as a healthy food is omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Salmon contain 0.69 gr. EPA and 1.45 gr. DHA in every 100 grams fish. And this is important information for people suffering from rheumatoid arthritis, as it is proven that omega-3 fatty acids reduce the inflammation and pain associated with this disease, while not harming the immune system. Omega-3 fatty acids are usually recommended for pain in the neck and back. Studies have shown that eating more than 2.7 grams. omega-3 fatty acids every day for more than 3 months have helped people relieve joint pain and not take standard non-steroidal anti-inflammatory drugs.
Therefore, given the fact that salmon is rich in both of these nutrients (vitamin D and omega-3 fatty acids), it serves as a great addition to your healthy diet.
3. Prevent eye disorders
Studies have shown that regular consumption of omega-3 fatty acids prevents the accumulation of a toxic molecule called A2E, which otherwise accumulates in the epithelial cells of the retina and causes loss of vision. In addition, recent studies have shown that having enough vitamin D in the body is also vital to prevent vision loss. Together, vitamin D and omega-3 fatty acids provide strong protection against age-related macular degeneration.
4. Cure viruses and strengthen the immune system
Eating salmon on a regular basis can help you not get the flu virus. The secret lies in the content of vitamin D and selenium. In a Japanese study in which 340 schoolchildren participated, it was found that the vitamin D supplement group had a 40% lower type A flu level than the vitamin-free group. Vitamin D mitigates White’s inflammatory response. blood cells and enhances the production of microbiological proteins in immune cells.
Selenium in salmon is 24 mcg per 100 g., Which is 43% of the recommended daily intake. It plays an important role in the functioning of the immune system, reducing oxidative stress and inflammation in the body. Elevated blood selenium levels are associated with an enhanced immune response, especially in patients with influenza, hepatitis C, and tuberculosis. Studies have also shown that mineral deficiency can lead to an increased risk of death and disease progression in people with HIV.
In addition to selenium and vitamin D, omega-3 fatty acids, especially DHA, increase the activity of B cells, a kind of white blood cell that secrete antibodies and are an integral part of your immune system.Therefore, do not forget to eat fatty fish to stay away from diseases.
5. May prevent type 1 diabetes and lower blood sugar
It was found that high levels of omega-3 fatty acids in the body increase insulin sensitivity, which lowers blood pressure, fasting insulin levels, CRP protein levels (which increases during the body’s inflammatory response) and free fatty acids. But if you already have diabetes, consult your doctor before consuming fish, as it can cause spikes in your blood sugar.
Vitamin D in salmon fish can help prevent type 1 diabetes in children. This is a condition in which the body’s immune cells erroneously attack insulin producing cells, usually seen in children and young people. But a long-term study in which more than 10 thousand children took part within 30 years of their birth showed that those who took vitamin D supplements consecutively when they were infants had an approximately 90% lower chance of developing type 1 diabetes than those who did not.
In addition, the protein in salmon can control blood sugar after eating. Unlike carbohydrates, which cause spikes in blood sugar, protein slows down sugar absorption. This makes salmon an ideal food choice to prevent type 2 diabetes, balance energy levels and keep your appetite in check.
6. May increase testosterone levels
Low testosterone levels can lead to decreased sex drive, improper distribution of fat, decreased bone mass, weakened muscle strength, and irregular production of sperm and red blood cells. All these negative effects can prevent the use of vitamin D (including from salmon). The study compared the effects of vitamin D supplementation with placebo among 165 men and found that vitamin D significantly increased testosterone levels.
7. Protect against heart disease
With nutrients to protect the heart, such as omega-3 fatty acids, vitamin D, and selenium, we can say that the benefits of salmon fish for protecting the heart are not exaggerated. Studies have shown that vitamin D plays an important role in regulating blood pressure and preventing blocking of arteries. Vitamin deficiency is associated with cardiovascular disease, heart failure, and an increased risk of stroke. Eating salmon would be a fairly simple way to prevent heart disease.
In addition, omega-3 fatty acids reduce the risk of irregular heartbeats – arrhythmias and tachycardia. They are also antithrombotic, which means that they reduce the formation of blood clots. Not to mention the fact that they reduce inflammation, lower cholesterol and reduce the symptoms of hypertension. Studies show that EPA + DHA supplements are effective for patients with hypertriglyceridemia (a common disease caused by an increase in triglycerides in the body). And given the fact that salmon is rich in both, by including it in your diet, you can also maintain optimal cholesterol levels.
It is known that selenium reduces the marker of inflammation in the body, and also reduces free radical damage and oxidative stress caused by smoking, alcohol and stress. Selenium also prevents arteriosclerosis or plaque buildup in the arteries and, as a result, reduces the risk of heart disease and stroke. It has been proven that low selenium levels are associated with a risk of coronary heart disease, while observational studies have found a 24% reduction in this risk with a 50% increase in blood selenium levels.
The American Heart Association (AHA) for all adults offers fish consumption at least twice a week. At least one serving daily is recommended for patients with coronary heart disease.
8. Improve mental health and brain function.
The nutrients in salmon make its regular consumption beneficial for your memory and brain function. Studies have shown that selenium, which reduces oxidative stress in the body’s cells, can prevent the onset and slow the progression of neurological diseases such as Parkinson’s Multiple Sclerosis and Alzheimer’s. Studies have also shown that people with Alzheimer’s have lower levels of selenium in their blood and an increase in their intake can reduce memory loss, one of the symptoms of the disorder.
In addition, increased selenium intake also improves verbal fluency and mental function in people with mild cognitive dysfunction.
It has been found that the benefits of salmon fish are crucial in terms of optimal brain function. The consumption of omega-3 fatty acids in salmon is of great importance for brain health, since their deficiency is associated with a number of mental health conditions from childhood developmental disorders and mental retardation to depression, bipolar disorder, schizophrenia and borderline personality disorder, stress, hostility and aggressiveness in adulthood. As well as cognitive decline, dementia and Alzheimer’s disease in late adulthood. This is because EPA helps in the development and functioning of the brain by acting on chemicals like serotonin and dopamine, while DHA increases the production of LR11 protein, which breaks down plaques or protein clusters, which accumulate between nerve cells and lead to the late onset of Alzheimer’s disease. An increase in omega-3 fatty acid intake by eating fish has shown an improvement in the symptoms of all of the above conditions. In fact, every 100 grams. fish consumed per week reduced the risk of developing Alzheimer’s disease by 11%, except for the presence of gene polymorphism (APOE ε4), which makes people susceptible to the disorder.
Squirrels also play a role here. They are involved in the production of enzymes, hormones, and neurotransmitters, which are crucial for cognitive function, and the brain needs a constant supply of amino acids to maintain concentration and energy levels. In studies, the lack of omega-3 fatty acids leads to problems in coordination and focus, while their intake improves learning ability and motor skills.
In addition to the above, the use of a moderate amount of fish, not less than 100 gr. per week, can reduce the risk of depression and anxiety by 30%. In animal studies, all the symptoms of depression and anxiety that were artificially induced in rats could be reversed with omega-3 supplementation, especially if this was done in the early stages of diagnosis.
In addition, certain amino acids from protein products are necessary for the natural balance of hormones and control your mood. Proteins help neurotransmitters function and synthesize hormones, such as dopamine and serotonin, which soothe us and maintain our positive mood. Not to mention the fact that by preventing the growth of sugar in the blood, it prevents irritability due to craving for food and feelings of hunger. It is not surprising that the benefits of salmon fish are manifested in this aspect of health.
However, salmon will not replace antidepressants or mood stabilizers. And even if you use it along with your usual treatment, it is better to consult a doctor.
9. Regulate thyroid health
Eating salmon can help control your thyroid function and keep your metabolism well regulated. And the mineral responsible for this correlation is selenium, which is found in the thyroid gland tissue more than in any other organ in the body. Selenium reduces oxidative damage in the body and helps in the production of thyroid hormones. Deficiency leads to autoimmune thyroiditis and hypothyroidism, including Hashimoto’s thyroiditis (a type of hypothyroidism in which the immune system attacks the thyroid gland). It was found that increasing consumption, as well as taking selenium supplements, is beneficial and effective. But more research is needed to fully understand how selenium can be used to combat thyroid disorders.
10. May reduce asthma symptoms
If you suffer from asthma, then it will definitely be useful for you to eat salmon fish. A condition that is characterized by inflamed airways that begin to narrow and lead to wheezing, shortness of breath, chest cramps, and coughing is associated with increased levels of oxidative stress and inflammation in the body. Given the fact that selenium has the ability to reduce inflammation in the body, several studies show that the mineral can be effective in reducing asthma symptoms. Some of these studies have shown that patients with asthma with higher levels of selenium in the blood had better symptoms of disease than patients with lower levels of selenium. In addition to this, patients who had more selenium in their bloodstream found a reduced need for corticosteroid medications to control their symptoms. However, studies of this beneficial property of salmon are still controversial, and more extensive research is needed to fully understand the role of the mineral in the development and treatment of asthma.
11. Promote skin health
The health benefits of salmon fish have been proven and are beyond doubt. Therefore, if you are experiencing any skin problems – whether it is rashes, spots, or even psoriasis – then think about including salmon on your regular basis. Omega-3 fatty acids in fish can reduce the symptoms of eczema by lowering the level of leukotriene B4, an inflammatory chemical that plays a role in eczema. In addition, studies have shown that a high intake of these fatty acids reduces UV damage and reduces signs of aging and skin inflammation. Their anti-inflammatory properties can also be useful against acne.
12. Salmon fish are good for losing weight.
If you are trying to lose weight, salmon may be a good choice. Animal studies have shown that omega-3 fatty acids from fish increase the death of fat cells, as well as the level of adiponectin (a protein that helps in the metabolism of glucose and the destruction of fatty acids) in the body. This can help reduce waist and hips in obese adults. In addition, the protein in salmon takes a long time to digest and saturate you. This will not allow you to overeat or snack on high-calorie foods that can make your weight loss goals a distant dream.
13. Relieve pain during PMS and menstruation
If you suffer from menstrual pain, regular consumption of salmon may give you some relief. Studies have shown that after omega-3 fats in salmon fish relieve inflammation and are effective in reducing menstrual pain. In fact, they can be more effective than ibuprofen, a standard non-steroidal pain medication. But if you are taking blood-thinning medications, consult your doctor before taking fish oil supplementation.
14. Support the health of pregnant women and their children
If you are pregnant, salmon omega-3 fatty acids provide a healthy nervous system and vision for your baby. In addition to this, they relieve pain during contractions and attempts, as well as prevent premature birth. Reduce the risk of preeclampsia caused by placental insufficiency (a condition in which the mother’s bloodstream cannot provide enough oxygen and nutrients for the baby). The benefits of salmon fish are also to reduce the risk of postpartum depression.
15. May reduce cancer risk
Salmon nutrients can help you prevent cancer. It was found that omega-3 fatty acids in fish reduce the production of enzymes and reduce the rate of formation of new blood vessels, which contribute to the growth of cancer cells. They also increase the speed at which these cells die. One study found that consuming 0.1 g of omega-3 fatty acids every day reduces the risk of developing breast cancer by 5%. Other studies have shown that they can make tumor cells more sensitive to chemotherapy and reduce the side effects of 5-fluorouracil (5-FU), a drug used to treat colorectal cancer. Omega-3 fatty acids can also reduce the harmful effects of animal fats that cause breast cancer and colorectal cancer. It has also been shown
How to cook salmon in order to preserve nutrients
Salmon can be baked, fried in a pan, stewed and cooked. The ideal way is to lightly fry fish with a little water in your favorite herbs and spices. This usually takes no more than 10 minutes for each side.
The heat treatment alone does not in any way affect the nutritional benefits of salmon. It still offers the same nutrition and composition in terms of protein, omega-3 fats, and vitamin D. The health benefits of eating salmon fish far exceed all the risks associated with its consumption, so it’s completely safe to include fish in your diet.