Top 10 Health Benefits of Salmon (+ Recipe)

This Evidence Based article was written by

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5) Salmon Supports Healthy Digestion

Dealing with digestive issues such as gas, bloating, and indigestion is both painful and embarrassing. If you are someone who is constantly running to the bathroom with an upset stomach, consider adding salmon to your diet.

The Omega-3s in salmon have been proven effective at fighting inflammation in the digestive tract. For this reason, salmon can help heal damaged intestines, which are common in people with gastrointestinal issues.

As a result of salmon’s anti-inflammatory effects, it can also offer relief to people suffering from Inflammatory Bowel Disease (IBD) symptoms. Crohn disease and ulcerative colitis are two types of IBD.

Additionally, if you are one of the 25-45 million Americans who suffers from Irritable Bowel Syndrome (IBS) then you may want to start eating salmon. Studies show the Omega-3 fatty acids in salmon can also help relieve IBS symptoms such as gas and abnormal stool.

digestion


6) Helps Promote Healthy Bones & Joints

The Omega-3 fats in salmon have been known to improve bone strength and fight the common bone disease osteoporosis. In fact, some studies suggest people who don’t consume enough Omega-3 fats are more likely to suffer bone loss and deal with bone fractures. 

Additionally, the anti-inflammatory effects of salmon can help ease joint pain and morning stiffness for people who suffer from rheumatoid arthritis. 


7) Salmon Supports Eye Health

Have you ever heard the term ‘age-related macular degeneration’ or simply ‘macular degeneration?’ It’s a common medical condition that results in blurred or no vision and typically impacts senior citizens. While there is no cure, there are things you can to lower your risk. They include:

  • Go for routine eye exams
  • Don’t smoke
  • Exercise regularly
  • Maintain a healthy weight
  • Eat a healthy diet
  • Include fatty fish, such as salmon, into your regular diet

In one study, researchers found participants who ate oily fish at least once per week – compared to less than once per week – cut their risk of developing “wet” macular degeneration in half. 

Other studies also link salmon consumption with helping cure dry eye syndrome.

eye health


8) Salmon May Promote Better Sleep

Getting a good night’s sleep is important for our productivity level and overall health/well-being. Even though we’re constantly told we should get anywhere from seven to nine hours of sleep per night, many people are getting nowhere near that amount. While there are a few natural things you can do right now to promote a better night’s sleep (such as no caffeine past noon, take a detox bath before crawling into bed, do some light yoga stretches before bedtime, avoid the cell phone in bed, and read a book in bed), researchers have found adding fish to your regular diet can also help.

In one study, researchers assigned 95 men to one of two groups — a “fish group” or a “control group.” The fish group was given Atlantic salmon three times per week from September to February, and the Control group was fed an alternative meal (like chicken, pork, or beef). In the end, the fish group reported a positive impact on sleep and also daily functioning. Researchers say this may be related to salmon’s high amounts of vitamin D.

improved sleep


9) Salmon Is Great For Your Skin

Did you know, the secret to better skin isn’t only what you put on top of it? While clinical creams and cleansers can definitely make a difference in your outer appearance, diet also plays a large role in your skin’s condition. Certain types of foods, such as dairy, have been linked to acne and other unwanted skin problems. On the flip side, eating a diet rich in Omega-3 fats can help reduce the signs and symptoms of conditions such as acne, eczema, and psoriasis. That’s because Omega-3s can help reduce inflammation, which is the underlying cause of many skin issues.

Consuming salmon once or twice a week can help keep inflammation at bay, fight free radicals that cause signs of aging, and also strengthen your skin cells. Altogether, this can result in a more youthful and glowing appearance. 

skin health


10) Salmon Is Lower In Mercury Than Some Other Popular Fish

Fish, in general, are loaded with good-for-you nutrients and can improve various aspects of your health (as you just read). Here’s the problem with fish, though: they live in our polluted oceans. Due to heavy pollution in our oceans, most major waterways are contaminated with mercury, heavy metals, and various chemicals. These toxins directly affect our fish supply and the people who enjoy eating seafood. While some health experts say the mercury levels in fish aren’t a huge issue unless you’re eating it every day, it’s still something to be aware of. Certain fish contain higher levels of mercury than others, such as tuna. Salmon, on the other hand, is low on the contamination list, making it a safer option. 


How To Choose The Best Salmon

When shopping for salmon, always go with wild-caught vs farm-raised. Watch this short interview with Dr. David Friedman to find out why and how you can tell which fish is wild-caught:  


Recipes

Salmon is an extremely versatile dish. You can bake it, broil it, grill it, fry it, cover it in delicious herbs, turn it into burgers, or use it to make homemade sushi. Below are a few ways you can prepare a healthy and delicious salmon dish that you and your guests will love:

Easy Baked Lemon Garlic Herb Crusted Salmon – This dish takes just a few minutes to prepare and about 10 minutes to bake. All you do is coat your salmon fillet with grass-fed butter (or ghee), zested lemon, garlic, and a few other healthy herbs. Then, pop it in the oven and enjoy! It’s light, flaky, and full of flavor. 

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.



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