What are the benefits of eating salmon?
Salmon is a nutritious deep-sea fish that has attracted much attention in recent years due to its unique taste and health benefits. The following is a summary of the health benefits and related data of salmon in hot topics on the Internet in the past 10 days.
1. Nutritional value of salmon
Salmon is rich in high-quality protein, Omega-3 fatty acids, vitamin D and various minerals, and is an important part of a healthy diet. The following are the main nutrients of salmon:
| Nutritional information | Content per 100g | health effects |
|---|---|---|
| protein | 20g | Promote muscle growth and repair |
| Omega-3 fatty acids | 2.3 grams | Reduce cardiovascular disease risk |
| Vitamin D | 570 IU | Enhance bone health |
| Selenium | 36.5 micrograms | Antioxidant, enhance immunity |
2. Six health benefits of eating salmon
1. Promote cardiovascular health
The Omega-3 fatty acids (EPA and DHA) in salmon help lower blood pressure, reduce the risk of arteriosclerosis, and improve blood lipid levels, thereby reducing the risk of heart disease and stroke.
2. Enhance brain function
Omega-3 fatty acids are essential for brain development and cognitive function, and long-term consumption of salmon may help prevent Alzheimer's disease and improve memory.
3. Improve skin health
The antioxidants and Omega-3 fatty acids in salmon can reduce skin inflammation, delay aging, and maintain skin elasticity.
4. Support bone health
The synergistic effect of vitamin D and calcium supports bone growth and prevents osteoporosis, which is especially important for the elderly and children.
5. Helps lose weight
Salmon is rich in protein, which can increase satiety and reduce calorie intake. At the same time, its low-calorie properties (about 208 calories/100 grams) are suitable for people who want to lose weight.
6. Reduce the risk of depression
Research shows that Omega-3 fatty acids can regulate mood, reduce symptoms of anxiety and depression, and improve mental health.
3. How to choose high-quality salmon
There are many types of salmon on the market. Here are a few key points for choosing high-quality salmon:
| Type | Features | Recommended way to eat |
|---|---|---|
| wild salmon | Darker in color and lower in fat | Grill or steam |
| farmed salmon | Meat is fattier and cheaper | Sashimi or smoked |
| organic salmon | No antibiotics or hormones | Suitable for pregnant women and children |
4. Suggestions for eating salmon
1.Eat in moderation: 2-3 times a week, 100-150 grams each time can meet nutritional needs. 2.Diverse cooking: Can be eaten raw (sashimi), grilled, steamed or made into salad. 3.Pay attention to freshness: Choose salmon with bright color and no peculiar smell to avoid eating spoiled products.
To sum up, salmon is not only delicious but also has many health benefits. Whether it's for cardiovascular health, brain function or skin care, eating salmon in moderation can provide significant benefits to the body.
check the details
check the details
en
