One cubic inch of baked or broiled salmon with bone removed contains 19 calories. Salmon is a popular fish that is enjoyed worldwide for its great taste and numerous health benefits. In this article, we will discover how salmon can enhance different aspects of our health.

Salmon is a rich source of protein, vitamins, and minerals. It is also packed with omega-3 fatty acids, a type of healthy fat that our body needs but cannot produce on its own. Omega-3s have been linked to various health benefits, including reducing inflammation and improving heart health.

Whether you are trying to build muscles, lose weight, or simply stay healthy, salmon can be an excellent addition to your diet. Keep reading to learn more about the incredible benefits of this delicious fish.

Rich Source of Omega-3 Fatty Acids

As mentioned earlier, salmon is a rich source of omega-3 fatty acids. Omega-3s are essential for our body as they help reduce inflammation, lower blood pressure, and prevent heart-related diseases. A three-ounce serving of salmon, which is about the size of a deck of cards, contains approximately 1.5 to 2 grams of omega-3s. The American Heart Association recommends eating two servings of fatty fish like salmon per week to get enough omega-3s in your diet. If you are not a fan of salmon, you can also find omega-3s in other fatty fish like tuna, mackerel, and sardines, or in supplements like fish oil.

Good for Heart Health

Eating salmon regularly has been shown to reduce the risk of heart-related diseases. The omega-3 fatty acids in salmon help to lower blood pressure, reduce triglycerides, and prevent blood clots. Salmon also contains antioxidants that reduce inflammation in the body, which can help prevent atherosclerosis, a condition where arteries become narrowed and hardened due to plaque buildup. In addition to its omega-3 content, salmon is also a great source of vitamin D, which has been linked to reducing the risk of heart disease.

Lowers Risk of Inflammation

Inflammation is the body's way of responding to injury or infection. While acute inflammation is necessary for healing, chronic inflammation can be harmful and has been linked to many chronic diseases. The omega-3 fatty acids in salmon can help fight inflammation by reducing the production of inflammatory molecules in the body. Studies have shown that eating salmon or taking omega-3 supplements can help reduce the symptoms of chronic inflammatory diseases like rheumatoid arthritis.

Boosts Brain Function

Salmon is also good for our brains. The brain is made up of mostly fat, and omega-3s are essential for its proper functioning. Studies have shown that eating fatty fish like salmon can improve brain function and reduce the risk of cognitive decline and dementia. The high content of vitamin D in salmon may also play a role in protecting the brain. Research suggests that low levels of vitamin D are associated with an increased risk of cognitive impairment.

Helps in Building Muscles

Salmon is an excellent source of protein, which is essential for building and repairing muscles. Protein also plays a role in boosting metabolism and aiding in weight loss. The amino acids in protein-rich foods like salmon provide the building blocks for muscle tissue. Eating salmon or other high-protein foods after exercise can help repair muscle tissue that is damaged during the workout.

Aids in Weight Loss

Salmon is a low-calorie, high-protein food that can aid in weight loss. Protein-rich foods like salmon can help reduce appetite and increase feelings of fullness, which may lead to consuming fewer calories overall. The omega-3 fatty acids in salmon have also been shown to reduce inflammation, which can contribute to obesity and weight gain. Eating salmon or other fatty fish may help prevent weight gain and promote a healthy weight.

Promotes Healthy Skin

Salmon is rich in nutrients that are essential for healthy skin. The omega-3 fatty acids in salmon help to keep skin hydrated and elastic, reducing the appearance of dryness and wrinkles. Salmon also contains astaxanthin, a powerful antioxidant that can protect against UV damage and prevent premature aging of the skin. Eating salmon or taking astaxanthin supplements may help improve skin health and appearance.

Enhances Bone Health

Salmon is a good source of calcium, vitamin D, and omega-3 fatty acids, all of which are important for bone health. Calcium and vitamin D are essential for building and maintaining strong bones, while omega-3s can help reduce inflammation, which can contribute to bone loss. A diet rich in calcium, vitamin D, and omega-3s can help prevent osteoporosis, a condition where bones become weak and brittle due to mineral loss.

Supports Eye Health

Eating salmon can also benefit our eyes. Salmon is rich in omega-3 fatty acids and vitamin D, both of which have been linked to reduced risk of vision loss and age-related macular degeneration. The antioxidant astaxanthin found in salmon may also protect the eyes from UV damage and oxidative stress, which can lead to cataracts and other eye problems.

Improves Mood and Reduces Stress Levels

Salmon can also have a positive impact on our mental health. The omega-3 fatty acids in salmon may help improve mood and reduce symptoms of depression and anxiety. Research has also shown that eating salmon may help reduce stress levels by lowering cortisol, a stress hormone, and promoting relaxation.