Red salmon offers a variety of health benefits. Eating salmon at least twice a week can reduce the risk and severity of several health conditions. Salmon has an abundance of vitamins and minerals, as well as anti-oxidants and omega-3 fatty acids. Salmon that is harvested in its natural environment is free of the antibiotics and other chemicals of farm-raised salmon.
Protects the Heart
Salmon and other foods that are high in omega-3 fatty acids protect the heart from disease and arrhythmias, according to the American Heart Association. Arrhythmias, or abnormal heartbeats, are common causes of sudden death in those with heart disease. Salmon contains large amounts of docosahexaenoic acid and eicosapentaenoic acid. These two omega-3 fatty acids strengthen cardiac muscle and keep veins and arteries flexible.
Including at least two 3.5-oz. servings of salmon or other fatty fish in your diet each week is recommended by the American Heart Association for optimum heart health.
Improves Cardiovascular Function
Because of the high levels of omega-3 fatty acids, salmon is one of the most beneficial foods for the cardiovascular system. Omega-3 fatty acids help to limit the amount of triglycerides and bad cholesterol in the bloodstream while lowering blood pressure and reducing the risk of atherosclerosis, or hardening of the arteries. As arteries harden, they lose their ability to transport adequate amounts of oxygen to the brain and other organs. This can lead to heart attack, stroke and paralysis.
Improves Metabolism
In addition to being high in omega-3 fatty acids, salmon also contains protein, selenium, vitamin D and many of the B vitamins. These vitamins and nutrients work together to regulate the level of sugar in the blood. Sugar is absorbed into the bloodstream more efficiently. This helps to keep the body's metabolism under control and prevent obesity.
Protein not only builds muscle and tissue, but also fuels the body. Fish is easily digested, which means the nutrients are easily assimilated. Salmon is low in calories, as well. This combination of minimal calories and maximum usable nutrients equals an energy powerhouse that increases strength and promotes fitness.
Builds Healthy Tissue
The protein found in salmon builds and repairs cells, tissue and muscles throughout the body. This protein breaks down easily and is used, along with amino acids, by every process in the human body. Sockeye salmon has almost 48 g of protein and more than 20 g of omega-3 fatty acids. Sockeye salmon is mostly found in the waters of the northern Pacific Ocean and rivers that flow into it.
This abundance of protein and omega-3 fatty acids provides support for growing tissue and development of fetuses during pregnancy. Not only does it strengthen muscle and tissue, it also helps the body repair and produce more muscle tissue during exercise.
Wild vs. Farmed
Even though salmon harvested in the wild is harder to come by because of seasonal limitations, it is by far a healthier choice than farm-raised salmon. Wild salmon is able to eat a natural diet. It swims freely, while-farm raised salmon is confined to small areas, which reduces the quality of its meat.
Tests on farm-raised salmon have found several toxic chemicals, including PCBs, according to the Institute for Health and the Environment. It is suggested that eating more than two servings of farm-raised salmon in a month greatly increases health risks because of these contaminants.
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