Salmon is one of the most popular fish around. It is found salt and fresh water, in both the Atlantic and Pacific, and farm-raised salmon is increasingly available as well. This delicious fish works well in a variety of recipes, whether it’s grilled, baked, broiled, or even served in sushi. What you may not know is how healthy salmon is for you, especially if you have been working out. Packed with proteins and healthy nutrients, salmon should be consumed at least 2 times a week. Here are some added health benefits of eating salmon.
Salmon is an excellent source of protein
When you work out, you need to provide protein to your body to build muscles and gain strength. Salmon is an excellent source of protein, providing up to 22 grams of protein in a single 3-ounce serving. This gives you the amino acids your body needs to rebuild muscle tissue. It also helps your body maintain a high metabolic rate, which can promote weight loss. Experts say that eating salmon several times a week will help curb your appetite. A serving of salmon with steamed vegetables on the side is a meal that’s both tasty and healthy.
Your body breaks down and substitutes proteins on a constant basis, so it’s important to meet your daily recommendations. Between 15 and 40 percent of your calories must come from lean proteins, especially if you’re a fitness aficionado. Most nutrition labels on foods are generally based on a diet that ranges between 2,000 and 2,200 calories per day. In this amount, the intake of protein should be between 50 and 180. Specialists have always agreed that carbs are bad when you’re trying to build muscle, which is why replacing them with healthy protein from salmon can be a better, healthier alternative.
Salmon provides important vitamins
Many of us do not get enough vitamin D in our diets, and salmon is a top source for this important vitamin. According to a 2010 international study, low vitamin D levels were linked to lower muscle strength, so if you’re working out to build strength, salmon can help here, too. Vitamin D has also been proven to promote strong bones and teeth, and it may be useful in reducing your risk of some cancers or multiple sclerosis. In addition to vitamin D, salmon also provides significant amounts of vitamins B-12, B-6, thiamin, niacin, and pantothenic acid.
Salmon is a natural source of Omega-3
Omega-3 is a particular type of fatty acids which are essential for health. The human body cannot manufacture these, so you need to get them from your diet, or take fish oil supplements. Salmon is an excellent natural source of omega-3 fatty acids, providing up to 1.9 grams in just a 2-ounce fillet. Omega-3 acids have been shown to have numerous health benefits. Studies have shown that it can help to keep your heart healthy and reduce the risk of arrhythmia, and that it can help lower the risk of certain types of cancer. It has also been shown to improve the joints and skin, and it may help prevent aging of the brain, and slow the development of Alzheimer’s disease.
Salmon contains key minerals
Selenium and phosphorous are minerals that are important for your body, and salmon is an excellent natural source of both. A three ounce serving of salmon can provide up to 20 percent of the recommended daily amount of phosphorous, and up to 50 percent of the daily intake of selenium. Phosphorous helps to keep your bones and teeth strong, and aids in heart and kidney health. Selenium has been shown to help prevent thyroid disease, heart disease, and some types of cancer.
Now that we’ve seen how valuable salmon can be for our health, let’s have a closer look at some varieties you’ll want to try out. First we have wild salmon; it’s healthy and filled with nutrients – simply put, it’s a powerhouse for nutrition. And second we have farmed salmon, which is starting to become a viable option worldwide. Companies like Loch Duart are committed to harvesting only high-quality fish. Their mission is to offer customers salmon that is superior in both quality and taste, so it’s definitely a must-try.