How Salmon Helps Promote a Healthy Lifestyle

Nutrient Content

Vitamins

Excellent Source of: 

  • Vitamin B12- 46%
  • Niacin- 37%
  • Vitamin B6- 27%

Good Source of: 

  • Vitamin E- 15%
  • Pantothenic Acid- 13%
  • Thiamin- 12%

Also a Source of:

  • Riboflavin – 8%
  • Folate- 6%
  • Vitamin C- 6%

Minerals

Excellent Source of: 

  • Selenium- 29%
  • Phosphorus- 20%

Also a Source of:

  • Potassium- 9%
  • Magnesium- 6%

Other

Excellent Source of: 

  • Omega 3 Fatty Acids

Also a Source of:

  • Antioxidants – Astaxanthin
  • Omega 6 Fatty Acids

*All nutritional Info From (1)

How Salmon Prevents Chronic Disease

How Salmon Prevents Alzheimer's

Consumption of omega 3 fatty acids from dark fish like salmon has been shown to both help protect against the development and to slow the progression of age-related dementias like Alzheimer’s. (2) The most effective prevention was seen with intervention of omega 3s in early stages of the disease. Alzheimer’s is fairly asymptomatic during the onset of the disease, so regular consumption of salmon throughout your life can be helpful for preventing it. (3)

Salmon and Cancer

The impact of fish consumption on cancer is a controversial topic because fish often contains higher levels of dangerous heavy metals like mercury. But, when consumed properly at the recommended amounts, the benefits far outweigh the risk. Two portions of fish are recommended per week, and wild sources are better than farmed sources. (4)

How Salmon Prevents Cardiovascular Disease

The greatest benefits of salmon consumption are related to cardiovascular disease prevention.

  • Compared to zero fish intake, eating salmon significantly decreased systolic, diastolic, and mean arterial blood pressure by 4%, triglycerides by 15%, and LDL-cholesterol by 7%, and significantly increased HDL-cholesterol by 5%. (5)
    • These factors when left unmediated by diet or medical intervention contribute to coronary artery disease risk. 
    • Salmon consumption has also been shown to prevent the development of thrombotic stroke (strokes due to plaque buildup in the arteries). (6)

How Salmon Helps Prevent Diabetes

Salmon contains no carbs and is high in fats and protein to help fill you up and keep you fuller for longer to prevent overeating.

  • A population of Alaska Natives was studied, as their diet is high in salmon and other fatty seafood sources. The results of the study showed improved glucose tolerance among the population, pointing to a possible mechanism behind why there is lower prevalence of diabetes among this population and why salmon may reduce risk of diabetes. (7)

Salmon Promotes a Number of Health Benefits

How Salmon Promotes Mental Health

Omega 3 fatty acids found in fish oil have been found to ameliorate symptoms of depression and anxiety. Salmon is one of the best sources of these fats, making salmon a great resource for improving mental health. (8) They are also one of the best sources of vitamin B12. B12 deficiencies are linked to depression and other disorders, including psychosis. (9)

How Salmon Promotes Bone Health

Salmon consumption was studied to determine how it affects bone health. It was determine that consumption increased concentrations of vitamin D and vitamin K, two vitamins essential for bone health. The study also showed that omega 3s from salmon help to protect bone mineral densities. (10)

How Salmon Promotes Healthy Aging

Both mega 3s and the unique antioxidant astaxanthin found in salmon promote healthy aging. Specifically, they help improve function and appearance of your skin. Their consumption helped prevent wrinkling and limited damage caused by the sun. (11)

How Salmon Promotes Brain Function

Salmon contains a wide variety of B vitamins and is one of the best sources of specifically B12. B vitamins are crucial for metabolic function and ensure that the brain receives the energy it needs everyday to function properly. B12 deficiencies are linked to impaired memory and function. (12)

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