As the world full of savory temptations and instant pleasures, maintaining a healthy lifestyle become difficult. A healthy lifestyle means you have enough nutrient intake every day. You can get nutrients from your daily foods. Fortunately, there are plenty food sources provided rich nutrients. Salmon is one of best sources in providing essential oil, vitamins, and minerals like omega 3 fatty acids, iron, calcium, selenium and phosphorus, as well as vitamins A, B, D and E.
What is the health benefits of salmon?
Omega 3 Fatty Acids (read Beyuna Newsroom for further information)
Since the body cannot produce omega 3 fatty acids on its own, it requires intake from food or vitamins in order to supply the nutrients. According to an article published in October 2006 in the “Journal of the American Medical Association,” consuming fish, especially fish rich in omega-3 fatty acids, such as salmon, promotes optimal health of the cardiovascular system. Researchers reported that eating two 4-ounce portions of fatty fish weekly, or those rich in the marine omega-3 fatty acids known as eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, such as salmon, reduces overall risk of dying by heart disease by a significant 36 percent as well as total mortality by 17 percent. Other studies, such as the Zupthen Study, a 20-year investigation of a Dutch population, confirmed similar benefits. The risk of coronary heart disease decreased (as much as 2.5 times) with increasing fish consumption. This suggests that moderate amounts (one to two servings per week) of fish are of value in the prevention of coronary heart disease, when compared with no fish intake.
Omega-3 fatty acids also helps in reducing risk of stroke, preventing the chance of heart disease in Type 2 Diabetes, developing infant brain and eye during pregnancy and infancy, improving blood lipid patterns, improving blood vessel function, improving symptoms of immune and inflammatory disorders such as rheumatoid arthritis, Chrone’s disease and some skin conditions, and lowering the risk of some mental disorders such as Alzheimer’s disease and depression (source). Atlantic salmon has the highest concentration of omega 3 in the salmon kingdom, at 1.9 grams per 2-oz. fillet. Having two to three servings per week delivers loads of health benefits, especially for your heart (source).
Vitamin D (read Beyuna Newsroom for further information)
Sufficient vitamin D is crucial to maintaining optimal health. A deficiency of this essential vitamin has been linked to an increased risk of cancer, cardiovascular disease, multiple sclerosis, rheumatoid arthritis and type-1 diabetes. One can of salmon, for example, contains a day’s worth of vitamin D (source).
Salmon is also a good source of Vitamin E, a powerful antioxidant. Antioxidants, which also include Vitamin C and beta carotene, act at the molecular level to deactivate free radicals. Free radicals can damage basic genetic material, and cell walls and structures, to eventually lead to cancer and heart disease. Vitamin E lowers the risk of heart disease by preventing the oxidation of low-density lipoproteins (LDLs), thus reducing the buildup of plaque in coronary arteries. Other research has found that Vitamin E plays a protective role against cancer and the formation of cataracts, and may possibly boost the immune system in the elderly (source).
Vitamin B (read Beyuna Newsroom for further information)
Salmon is rich in many B vitamins. According to the USDA National Nutrient Database, a cooked portion of wild Atlantic salmon provides 0.828 milligrams, or 48 percent of the recommended daily value, for vitamin B-2 and 17.13 milligrams of vitamin B-3, or 84 percent of the DV. These vitamins are important for energy metabolism as well as proper nervous system function. Vitamin B-6 helps break down stored energy, in the form of glycogen in the liver and muscles, into glucose to keep blood sugar steady. In addition, vitamin B-6 is essential for protein metabolism and synthesizing neurotransmitters or brain chemicals, such as serotonin, which regulates bodily functions. Vitamin B-12 is important for energy metabolism, supporting proper function of the nervous system and forming new cells (source).
Minerals (read Beyuna Newsroom for further information)
A 3-ounce serving of baked salmon provides roughly 50 percent of your recommended intake of selenium. Selenium keeps your thyroid working properly and boosts the health of your immune system. It also works as an antioxidant, which means that it destroys free radicals (harmful chemicals) that are produced by your body in response to aging, pollution and other environmental contaminants. Also, selenium fights heart disease, cancer, mental decline that comes with age and thyroid disease, according to the National Institutes of Health Office of Dietary Supplements. The same serving of salmon also delivers 20 percent of your daily intake of phosphorous. MedlinePlus.com explains that phosphorous plays numerous roles in the body, from building strong bones and teeth to maintaining a healthy heart, nerves, and kidneys (source).