Salmon is considered one of the healthiest and most nutritious foods in the world. It is widely available and tastes delicious. Salmon superfood, as it shall be known throughout this article, is a fatty fish that is packed full of nutrition, that could help you to reduce your risk for several different diseases. Superfoods don’t have to be plants and salmon is a potent health infuser if there ever was one.
The Benefits Of Salmon Superfood
Salmon Is Omega-3 Rich
Salmon is one of the better food sources of the omega-3 fatty acids DHA and EPA. One portion of wild salmon (3.5 ounces) can contain 2.6 grams of omega-3 while farmed salmon only contains 2.3 grams.
Omega-3 is an essential fatty acid, meaning that you have to get them from your diet, because your body isn’t capable of creating them on its own.
As of now there is no specific intake amount or RDI of omega-3 per day, though there have been recommendations from health experts saying that you should get 250 to 500 milligrams of DHA and EPA each day. (1)
Omega-3 is infamous for lowering blood pressure, reducing inflammation, and decreasing risk of diseases. By taking two servings of salmon per week should help your body with its omega-3 needs.
Salmon Is a Rich Source of Protein
Protein is a very important when it comes to bone health, maintaining muscle when you are trying to lose weight, and even the aging process.
Salmon is loaded with high quality protein, and is also “essential” meaning you need to rely on your diet to get efficient amounts daily.
A single serving of salmon (3.5 ounces) can contain up to 25 grams of protein.
Salmon Contains Essential B Vitamins
Salmon is a great source for vitamin B. When eating a 3.5 ounce serving of wild caught salmon you can expect the following vitamin B content
- B1: ( thiamin) RDI- 18%
- B2: (riboflavin) RDI- 29%
- B3: (niacin) RDI- 50%
- B5: (pantothenic acid) RDI-19%
- B6: RDI- 47%
- B9: (folic acid) RDI- 7%
- B12: RDI – 51%
Each one of these B vitamins have very important roles in your body, from turning your food into energy, to reducing inflammation that leads to heart disease. It is very important that you feed your body with these essential vitamins.
Salmon Gives You Potassium
Wild caught salmon is one of the best potassium filled foods. in a 3.5 ounce serving, you are getting 18% of your RDI, compared to farmed salmon which only has 11% RDI. This is even more than bananas which have only 10% of your RDI.
Potassium is known for blood pressure control and reducing your risk of a stroke. The less potassium you intake the higher the risk for rising blood pressure and water retention.
Salmon Can Help To Lower Risk Of Heart Disease
If you add salmon to your regular diet, you could be doing your heart a huge favor. Salmon can boost the omega-3 in your blood, compared to the omega-6 fatty acids, which most people have too much of.
When balancing your omega-3 and omega-6 fatty acids, your risk of heart disease may dramatically decrease. (2)
Salmon is Great for Weight Loss
If you consume salmon on a regular basis, especially wild caught salmon, the chances of you losing weight increases. Just like other foods that contain high-quality proteins, they regulate hormones that have to do with appetite control, making you feel full.
In addition, salmon can boost your metabolism, just like any other protein-rich foods. The calories in salmon are low as well. In a single serving ( 3.5 ounces) there is only 206 calories in farmed salmon, and 182 calories in wild salmon.
Cooking Salmon is Easy
If you are a lover of seafood like me, then you’ll have to agree that salmon is delicious, and can be prepared many different ways. You can steam it, smoke it, sauté it, grill it, or bake it. Salmon is also commonly served raw in sushi or sashimi.
There is no doubt that salmon is versatile, and can even be picked up in a can, which is also an excellent choice when you aren’t in the mood to cook, or just need a quick filling snack. Most of the canned salmon you find is wild salmon so the nutrition profile will be excellent.
If you enjoy cooking meals, or need a new recipe for cooking salmon here is a video that will help.
There are so many recipes for cooking salmon, so it’s personal preference. I thought this would be a good recipe since it is basic, and doesn’t add too many ingredients that can take away from how healthy the salmon is. When you start to add unhealthy ingredients you’re taking away from the whole purpose of eating salmon. Keep it simple, stay away from the unnecessary fats. I personally love salmon raw and is one of my favorite types of sushi, if you are into that kind of thing, i recommend trying it.
It is pretty easy to see why they consider salmon a superfood. It is loaded with omega-3, has a ton of protein, and promotes heart health. As you get older these types of things should not be overlooked, and salmon is the perfect meal to help with that.
Add salmon to your regular diet and take advantage of all its amazing health benefits. Lose weight that you’ve always wanted to lose, or reduce your risk for several different diseases that you may encounter later in life.
The bottom line is, salmon is healthy, and it tastes amazing. Do your body a favor and add this awesome superfood to your diet, you won’t be disappointed. I hope that this article has informed you on the benefits of salmon, and why everyone is talking about this next level superfood. Thanks for reading!
Cory has been a professional writer and researcher since 2002 and has written 1000’s of articles on health, wellbeing and nutrition. Cory is very active and loves riding his bike when he is not working on his numerous blogs.