6 Reasons to Include Wild Salmon in Your Healthy Diet
Wild salmon is one of the best-tasting, healthiest fish you can consume. The fish species has a long history, with the first official North American salmon dating back approximately seven million years.
If you're wondering about the benefits of salmon, there are plenty of reasons why this fish is a smart option for healthy eating.
Read on to discover a list of six salmon benefits and why you should include wild salmon in your healthy diet routine.
1. Rich in Healthy Omega-3s
Wild salmon is rich in essential long-chain omega-3 fatty acids called EPA and DHA. These fats are essential, which means they are required for good health, but cannot be made by the body. Therefore, it’s essential that we eat foods containing these ultra-important omega-3 fatty acids, and salmon is one of the best sources.
Both EPA and DHA fatty acids are known to provide a range of health benefits. Some of those benefits include lowering blood pressure, potentially reducing your cancer risk, and decreasing inflammation in the body.
Omega-3 fatty acids may also help to improve the function of the cells lining the arteries. If you consume wild salmon, you should receive more positive health benefits than if you choose to take omega-3s as a supplement alone.
There is also some evidence suggesting that consuming omega-3 fatty acids may protect brain health, and could play a role in slowing Alzheimer's disease. Since your body can't make these fatty acids on its own, it's vital to incorporate them into your diet.
2. Wild Salmon Benefits: Chock-Full of Protein
Every human being needs protein. Proteins are the primary construction materials of the body. They are the building blocks for our bones, skin, hair, muscles, hormones, and antibodies. Protein plays a major role in maintaining our muscle mass, and in healing and protecting our bone health. Protein is also vital for fetal development.
Studies show that every meal should contain approximately 20 to 30 grams of high-quality protein, and wild salmon fits the bill. Just 3.5 ounces of wild salmon contains between 22 and 25 grams of healthy, natural protein.
3. Benefits of Salmon: Rich in Selenium
Selenium is an important mineral that is found in the soil and in specific foods, including wild salmon. Your body only requires a small amount of this trace mineral, but it's still important to make sure you're consuming enough.
Research shows that selenium may protect bone health and help to decrease thyroid antibodies in people who have autoimmune thyroid disease. Selenium may also reduce the risk of certain types of cancer.
Just one 3.5 ounce of wild salmon provides you with up to 85 percent of the daily recommended value for selenium. If your diet is currently low in selenium, then consuming wild salmon is an excellent way to improve your numbers.
Selenium is a key nutrient stored in our muscle tissue that our bodies need to function well. It also protects our body from infection and can improve cognition, immune system function, fertility and bone health. A serving of sockeye salmon provides over 70% of our DV.
4. It's Packed with Potassium
One of the reasons to include wild salmon in a healthy diet is that it's packed with potassium, another important essential mineral. Wild salmon contains approximately 13 percent of the daily recommended value of potassium per 3.5 ounces. This is around five percent higher than you'll get from farmed salmon.
You may know that bananas are rich in potassium, but did you know that salmon contains even more? Yup! Next time you see a banana, think, “Hmm . . . I’ll get my potassium today with that nutrient-dense salmon I’ll be fixing up for dinner!
This important mineral works with sodium to help regulate fluid balance. Getting enough potassium may help to reduce excess water retention so you're less "bloated."
Potassium is important in managing blood pressure, and it may also potentially reduce your risk of stroke. Consuming potassium may help to reduce blood pressure levels in people with high blood pressure, making it a smart addition to any healthy diet.
5. Rich in Healthy Astaxanthin
Antioxidants are a healthy addition to any diet, and you'll find them in popular foods and drinks like dark chocolate and coffee. Wild salmon is also rich in antioxidants, including one called astaxanthin.
This antioxidant has a significant positive impact on human health. Astaxanthin may help to reduce inflammation and oxidative stress in the body and protect against UV-induced skin damage. Consuming this antioxidant could potentially be the most effective, UV-protective carotenoid available.
Many studies have found that astaxanthin may also help to protect you against the build-up of plaque in the arteries. This may result in less inflammation and better lipid and glucose metabolism. Wild salmon gets astaxanthin naturally from the algae and crustaceans it consumes. Wild salmon will provide you with significantly more astaxanthin than farmed salmon.
6. A Plethora of B Vitamins
The B vitamins are organic substances that work together to help our bodies grow and perform the way they should. Vitamins are essential because they are required for life and our bodies cannot make them.
Wild salmon is an excellent source of a range of B vitamins including Vitamins B6 and B12, also called Niacin. B vitamins are essential nutrients that help convert the food you eat into energy.
Eating wild salmon may help to keep your nervous system, hair, and skin healthy. Eating one single serving of wild salmon provides you with 63 percent of the recommended daily value of Niacin.
Getting B6 in your diet is important for healthy and efficient brain function. Vitamin B12 may help to keep the blood and nerve cells healthy by creating and repairing DNA. Eating wild salmon can help to reduce inflammation while also preventing anemia thanks to the B vitamins it contains.
Get Healthy with Salmon Benefits
As you can see, the wild salmon benefits to your health are plentiful, and that's why you should include it as part of a healthy diet. With so many recipes and options to choose from, you'll see that this fish is definitely one you'll enjoy eating for a meal rich in vitamins, minerals, and power-packed proteins.
To learn more about our wild salmon, or if you have any questions about our products, please feel free to contact us today.