Unlock Salmon’s Secrets: Boost Your Health Naturally

In our fast-paced modern world, it's increasingly challenging to discover foods that provide comprehensive nutritional benefits across multiple aspects of health. And there stands salmon — a superfood and not just another source of protein. Loved for its rich, distinct flavour, salmon can be a true game-changer for your diet.

What is the nutritional profile of salmon?

The West Coast of India, particularly Maharashtra and Gujarat, highly values Indian Salmon as a popular seafood choice. This species reproduces in estuaries and mangrove environments. Unfortunately, over recent decades, its population has significantly decreased throughout the southern portion of India's western coastline.

Before we move on to the benefits of salmon, it is important to understand its nutritional profile:

• Calories: 136 to 202
• Protein: 24 g
• Fat: 13 g
• Omega-3 fatty acids: 2.6 g
• Vitamin B12: 3.2 mcg
• Vitamin D: 570 IU
• Selenium: 36 mcg
• Iodine: 30 mcg
• DHA: 1.2 - 1.5 g per serving
• EPA: 0.5 -0.7 g per serving

“Omega-3 polyunsaturated fatty acids are dietary fats with beneficial properties for health,” says Dr Anoop Misra, MBBS, MD, Endocrinologist, Delhi.

Salmon health benefits

The following are some of the noteworthy benefits of salmon.

• Reduces inflammation
  Salmon oil is a good source of omega-3s, particularly EPA and DHA. They act like agents that fight inflammation. It helps your heart and your brain and keeps your joints healthy. It is like having your own personal army!

• Boosts brain function
  One of the key components in salmon is DHA, which is super important for your brain. Some salmon oil benefits include improved skills such as problem-solving, enhanced memory, and supported cognitive development in children. Omega-3 fatty acids also protect your nervous system as you age and might even help ward off Alzheimer’s disease.

• Heart health
  Omega-3 fatty acids are great for your heart. Eating salmon regularly can help keep your cholesterol at optimum levels, increasing the good cholesterol and lowering the bad cholesterol. This ensures that your heart stays healthy and there are no risks of blocked arteries.

• Joint health
  Salmon fish oil might be your best bet if you have joint problems. It reduces inflammation and retains the growth and function of joint cartilage, which determines the health of the joint. It is a great choice for people with conditions like rheumatoid arthritis.

• Eye health
  Salmon is a great source of DHA, a type of omega-3 that is good for your eyes. It is a major part of the retina, the area of the eye that helps you see by turning light into signals that your brain can understand. Sufficient levels of DHA are important to keep your vision clear and sharp.

• Skin glow
  If you're looking for radiant skin, salmon can help with that! Salmon fish oil keeps your skin hydrated and elastic, which is great news if you struggle with dryness or skin conditions like eczema and psoriasis. Salmon also contains astaxanthin, a powerful antioxidant. Astaxanthin protects your skin from the damaging effects of the sun and helps prevent signs of ageing. It works by neutralising free radicals, which can cause skin damage and lead to wrinkles and fine lines. The combination of fish oils and astaxanthin makes your skin youthful and vibrant.

• Weight management
  Salmon is a smart choice if you want to manage your weight effectively. It's high in protein, so you'll feel full for longer, making it easier to stop eating too much. As protein takes longer to digest, it helps you stay full and satisfied between meals. The combination of protein and good fats in salmon can boost your metabolism and help you burn more calories

• Strong bones
  Salmon provides vitamin D, which boosts calcium absorption, strengthens bones, and lowers fracture risk, particularly in older adults and postmenopausal women.

• Supports mood and mental health
  The omega-3 fatty acids in salmon, particularly EPA and DHA, may help regulate mood and reduce symptoms of depression and anxiety. Regular consumption can support overall mental well-being.

• Improves liver health
  Salmon’s healthy fats can help reduce fat accumulation in the liver, supporting liver function and lowering the risk of fatty liver disease.

• Strengthens the immune system
  Rich in vitamins B12 and D, as well as selenium, salmon helps support a strong immune system, aiding the body in fighting infections and maintaining overall health.

• Enhances sleep quality
  Vitamin D and omega-3s in salmon can improve sleep patterns, helping to regulate circadian rhythms and support restorative rest.

How can I include salmon as part of my meals?

• Grilled salmon: Season with your favourite spices and grill the fillets as a side or as part of a meal.
  
  
• Salmon salad: Flake boneless salmon, mix it with seasonings, add some vegetables and turn it into a salad for extra protein and good quality fatty acids from your diet.
  
  
• Salmon rolls: Enjoy salmon in the form of rolls wrapped in lettuce or multigrain bread if you like to enjoy a fresh and crunchy option.
  
  
• Salmon patties: Choose either canned or cooked salmon with breadcrumbs and spices to make nutritious patties that can be part of your meal.

Who should avoid salmon?

While salmon is generally a healthy choice, certain individuals should exercise caution. People with fish allergies must avoid it, as it can trigger severe reactions. Those with high blood cholesterol or on certain medications should consult a doctor before consuming it regularly, due to its natural omega-3 content. Additionally, pregnant or breastfeeding women should check for mercury levels and source their salmon carefully.

Salmon is simply superb

Salmon is packed with high-quality nutrients and offers various health benefits by improving cardiovascular, brain, joint, and eye health to help people with various conditions. When you consume salmon regularly, it can play a vital role in your well-being and help to manage various health conditions.

Frequently Asked Questions

1. Why is salmon called a superfood?

Salmon, a superfood, is rich in omega-3 fatty acids that benefit heart health, reduce inflammation, and boost brain function. Their high protein content supports muscle growth and tissue healing. Salmon is also packed with vitamins D, B12, selenium, and potassium, which are important for your health

2. What should I choose: Wild-caught or farm-raised salmon?

Wild-caught salmon is richer in nutrients, has a better fatty acid balance, and is less likely to be contaminated. However, it can cost more. While cheaper and readily available, farm-raised salmon's quality depends on its farming practices.

3. Can I eat salmon often?

Yes, salmon can be enjoyed frequently as it offers numerous health benefits. Containing essential nutrients like protein, vitamins, and minerals, salmon is a healthy choice that can be consumed twice weekly. Ensure that it is from a good source and raised properly. Depending on the conditions, be cautious of possible contaminants such as mercury.

4. How does salmon help with maintaining weight?

Salmon has the right blend of protein and good fats. The protein keeps you full for a long period, and the good fats help to boost metabolism, which in turn burns energy more efficiently and helps to maintain weight.