Behind the delicious taste, there are many benefits of salmon that you should not miss. These benefits come from a variety of important nutritional content in it and of course good for the health of the body.
Salmon is one of the most nutritious fish to eat. This reddish-colored, soft-textured fish is a great source of omega-3 fatty acids and high-quality protein that is low in mercury. Therefore, do not be surprised, if salmon can provide many benefits for the health of the body.
Salmon Nutritional Content
In a serving of raw salmon which is equivalent to about 100 grams, it contains 140 calories and the following various nutrients:
- 20 grams of protein
- 6.4 grams of fat
- 30 milligrams of magnesium
- 480–500 milligrams of potassium
- 0.6 milligrams of zinc
- 36.5 micrograms selenium
- 25 micrograms of folate
Salmon is also rich in amino acids and healthy fats, such as omega-3 fatty acids (EPA and DHA). Salmon also contains vitamin A, vitamin B, vitamin D, iron, calcium, and phosphorus.
Various Benefits of Salmon for Health
With a series of nutritional content it has, there are several benefits of salmon that you can get, including:
1. Maintain heart health
Regular consumption of salmon is known to provide a myriad of benefits for heart health. The high content of omega-3 fatty acids in salmon plays an important role in reducing inflammation and preventing plaque buildup on the walls of the heart blood vessels (atherosclerosis).
In addition, omega-3 fatty acids can also lower triglyceride levels in the blood and help control blood pressure to remain stable. Thus, the function and health of the heart can be maintained properly.
2. Supports brain health and function
The content of omega-3 fatty acids and antioxidants in salmon also plays an important role in maintaining brain health and function. These various nutrients are known to improve memory and concentration and prevent dementia or dementia, especially in the elderly.
In addition, omega-3 is also important for the growth and brain development of fetuses, infants, and children.
3. Maintain bone health
The next benefit of salmon is to maintain bone health and strength. This fish is a good source of calcium, selenium, protein, and vitamin D, which are important for supporting bone health and strength.
With the fulfillment of your daily calcium, selenium and vitamin D needs, you will be protected from various bone diseases, such as osteoporosis.
4. Helps prevent and relieve symptoms of depression
Salmon can also be used as a food option to help reduce symptoms of depression and anxiety. This benefit is known to come from the oil and omega-3 content in it which can help improve mood.
To maximize the health benefits of salmon, you should choose fresh salmon caught directly from the sea or canned salmon that is low in salt (sodium). You are also advised to eat salmon in moderation, which is as much as 2 servings a week.
Not only that, also pay attention to how to process salmon. Some people can be at high risk of infection with parasitic worms, if they eat raw or undercooked fish.
So that the benefits of salmon are not lost and can minimize the risks, try to always process or cook it properly and correctly. The best way to cook salmon is by boiling, grilling, or grilling it.
If you still have questions about the benefits of salmon or if you have certain health problems, such as fish allergies, don't hesitate to consult a doctor.
