Salmon is a famous and delicious seafood, a rich source of nutrients for the body, and according to a few calories, all this and more in the following article:
https://www.macrobites.com/store/p25/Salmon_Meal.html
Eating at least two servings of salmon a week is a great benefit for your body. Let us show you the most famous benefits of salmon:
- Rich in omega-3 fatty acids
Salmon is one of the best sources of fatty acids such as docosahexanic (DHA) and Eucosapentenoic (EPA) essential for the body that can not produce by itself, so it must be consumed in sufficient quantities.
Acids (DHA) and (EPA) have several health benefits, namely:
Reduce inflammation, reduce blood pressure, reduce the risk of cancer and improve the function of body and arterial cells.
Consumption of salmon can help you prevent heart disease by increasing your body's omega-3 fatty acids and reducing your omega-6 fats and triglycerides.
Eating these delicious fish in specific quantities is a great way to keep bones strong. Ohio State University researchers have noted through the use of records spanning 15 years of the Women's Health Initiative that women whose blood contains higher levels of omega-3 fatty acids metabolize Hip fractures are at a lower rate than others.
Studies suggest that omega-3 supplementation increases the efficiency of different brain functions, improves memory and may help prevent and treat Alzheimer's disease in the long term.
Consuming at least two servings of salmon per week can help meet your particular needs of Omega 3 fatty acids.
Warning: Although DHA and EPA are important for the development of your child's central nervous system, whether you are pregnant or nursing, but you do not have to eat too much, to reduce the amount of mercury your child may have. Equivalent to two fish per week.
http://dishesfood.com/2017/06/02/11-health-benefits-of-eating-salmon-fish/
- Source of proteins
Salmon is rich in protein. Protein is one of the essential nutrients you must get daily from your diet. It plays a number of important roles in the body, including helping your body heal after infection, protecting against osteoporosis and maintaining muscle mass during weight loss.
Recent research has found that to achieve optimum health you should be provided with every meal at least 20-30 grams of high quality protein.
It is worth noting that 99 grams of salmon gives you 22-25 grams of protein.
- Rich in vitamins
Salmon is a good source for many vitamins, especially vitamin D and B, which protect the body from several diseases.
Vitamin D deficiency is associated with an increased risk of cancer, heart disease and rheumatism.
Each 100 grams of salmon contains many of the vitamin B varieties needed to produce energy, control inflammation of the body, and protect the health of the heart and brain.
Vitamin B varieties available in every 100 grams of salmon:
Vitamin B1 (thiamine - thiamin) increased by 18%.
Vitamin B2 (riboflavin-riboflavin) increased by 29%.
Vitamin B3 (niacin - niacin) by 50%.
Vitamin B5 (pantothenic acid - pantothenic acid) by 19%.
Vitamin B6 increased by 47%.
Vitamin B9 (folic acid) is 7%.
Vitamin B12 increased by 51%.
- Good source of potassium
Salmon contains a large amount of potassium equivalent to those found in bananas.
100 grams of salmon provide you with 11-18% of potassium, helping you control blood pressure and get rid of excess fluid, and reduces the risk of stroke.
A component analysis of 31 studies found that increased potassium in the body leads to a significant reduction in blood pressure, especially when added to a high sodium diet.
One study found that potassium deficiency could lead to increased water retention and blood pressure in healthy people with normal blood pressure.
- Contains high levels of selenium
Selenium is a metal found in the soil and some foods that your body needs to enjoy good health.
Although your body may need a small amount of selenium, you need to get enough of it in your diet. Studies have shown that selenium increases autoimmune immunity in people with thyroid disease, reduces the risk of cancer, and helps In protecting bone health.
One study found that selenium levels in the blood increased significantly in people who consumed enough servings of salmon a week, compared with those who consumed fish oil capsules containing a low percentage of selenium.
Did you know that 100 grams of salmon gives you 59-67% of the selenium required for the body?
https://www.chowhound.com/recipes/salmon-asparagus-kebabs-30993
- Contains antioxidants Astaxanthin (Astaxanthin)
Astasanthin is a compound that is associated with its positive effects on health and is responsible for giving salmon its red color.
Astasanthin reduces the risk of heart disease by reducing "bad" cholesterol and increasing "good" cholesterol oxidation.
A study showed that 3.6 grams of estasantine daily is sufficient to reduce the oxidation of bad cholesterol, which may reduce the risk of heart disease.
Antacastants help with omega-3 fatty acids found in salmon to protect the brain and nervous system from inflammation, prevent skin damage, and help you look younger.
100 grams of salmon gives you 0.4-3.8 grams of antioxidants of astaxanthin.
- Helps control the weight
Consumption of salmon often may help you lose weight and keep it.
Salmon, like other protein-rich foods, regulates hormones that control appetite, make you feel full, increase metabolism, increase insulin sensitivity, and reduce belly fat.
Research suggests that omega-3 fatty acids in salmon and other fatty fish may promote weight loss and reduce abdominal fat in obese individuals.
In addition, salmon is fairly low in calories. Each 100 grams of salmon contains only 206 calories.
- Works to combat inflammation
Salmon can be a powerful weapon against inflammation.
Many experts believe that inflammation is the leading cause of most chronic diseases, including heart disease, diabetes and cancer.
Several studies have shown that eating more salmon reduces the signs of inflammation in people exposed to these diseases.
An eight-week study of a sample of middle-aged Chinese women showed that consuming 100 grams of salmon and other fatty fish each day led to a decrease in signs of inflammation.
- Prevent blindness
Eating salmon can help relieve dry eye syndrome and age-related macular degeneration, which causes blindness.
Omega-3 fatty acid is also believed to be essential for the development of the baby's eye and to reduce the risk of glaucoma and blue water, a group of eye diseases that damage the optic nerve and loss of vision due to high pressure in the eye.
- ADHD is prevented in children
Research shows that children who regularly eat salmon have less ADHD symptoms and enhance their academic performance.
Thank you for sharing this, it was very educational.
And because food is essential in health