5 Health Benefits Of Salmon

Salmon, a popular fatty fish, is one of the best options you could pick from a seafood menu. In addition to great taste, here are some of the health benefits it could provide.

1. Reducing inflammation

Salmon is considered to be a rich dietary source of the long-chain omega-3 fatty acids EPA and DHA. These, along with the several B vitamins found in salmon, make it one of the best foods to fight inflammation in the body.

Reduced inflammation would mean a reduced risk of developing various chronic diseases — heart disease, stroke, cancer, and autoimmune diseases like lupus and fibromyalgia to name a few.

2. Helping with weight loss 

Thanks to the polyunsaturated fat and lean protein content, salmon can help you feel satiated. In addition to being nutrient dense, Healthline points out how it is fairly low in calories as a 3.5-ounce serving is estimated to contain around 180 calories.

Additionally, there will be no spike in your blood sugar levels given the high-protein content of the meal. In other words, you will not experience the sudden drop which is known to induce hunger and cravings.

3. Maintaining good skin

Salmon is referred to as one of the superfoods that can help boost your skin health. Dr. Melda Isaac, a board-certified dermatologist in Washington, D.C., noted the presence of vitamin D which can help protect the skin from ultraviolet rays from the sun.

The omega-3s fight signs of aging as they can help "retain moisture in your skin," Isaac told the Huffington Post, noting how it maintains the elasticity of the skin and keeps it looking supple.

4. Improved bone health

It is said that the combination of fatty acids and vitamin D found in such fish could contribute to better bone health. The vitamin is necessary to help our bodies absorb calcium effectively, reducing the risk of fractures and osteoporosis.

You also get 200 milligrams of calcium from a 4-ounce serving of regular canned salmon. This is a good amount which makes up 20 percent of your recommended daily intake. 

5. Beneficial during pregnancy

Certain types of fish are not very safe for consumption by pregnant women due to high mercury levels. But according to the Food and Drug Administration, salmon is among the "best choices" of seafood as it is low in mercury. The recommendations say it can be consumed in 2 or 3 servings per week.

The Mayo Clinic notes that protein, iron, and zinc can aid the growth of the baby. The omega-3 fatty acids, particularly DHA, can also play an important role in his or her brain development. Just make sure to avoid seafood with high mercury levels as such exposure can do the opposite and damage the nervous system of the baby.