Fish is one of the highly nutritious foods that have good benefits for the health of the body. Salmon is one of my favorite dishes with a soft texture and is full of nutrients. Coupled with the content of omega-3 which can help maintain a healthy body. No wonder many people from various countries like to eat salmon.
Salmon itself is a fish from the Salmonidae family that lives migrating from freshwater to seawater, then back to freshwater to reproduce. Salmon is found in the Atlantic and Pacific Oceans.
Potential Benefits for Health
Here are 15 benefits of salmon for your body’s health:
1. Become a Source of Protein
Salmon is a source of high-quality protein. It contains omega-3 fats which are important proteins and are needed by our bodies.
Every 3.5 ounces of salmon meat contains 22-25 grams of protein which can provide many benefits for our bodies, such as protecting bone health, helping the body recover quickly if injured, and so on.
2. Rich in Omega-3 Fats
Our bodies cannot produce omega-3 fats on their own, but these proteins are very important and needed. The omega-3 content in salmon can certainly help you meet the nutrients that are in your body.
Every 100 grams of wild salmon contains about 2.6 grams of omega-3. So, you can meet the needs of omega-3 fats in your body by eating 2 servings of salmon within a week.
3. Maintain Heart Health
Eating salmon regularly can help protect you from heart disease, Rappers! Salmon can increase the content of omega-3 in the blood.
By eating this fish, the levels of omega-3 and omega-6 in the body can be more balanced, thereby reducing the risk of heart disease.
4. Reduces Cancer Risk
Omega-3 contained in salmon can also reduce the risk of cancer, Rappers. Cancer can occur due to an imbalance between omega-3 and omega-6 in the body.
You can add this fish to your diet every week to help increase omega-3 levels in your body.
5. Protects Bone Health
Salmon contains calcitonin which can help increase bone strength and density. The content of calcitonin in salmon can also prevent osteoporosis and joint disease.
In addition to calcitonin, this fish also contains calcium which is needed by your bones so that they can make them healthier.
6. Lose weight
Who is in the process of dieting or losing weight? Salmon is very suitable for you to consume during weight loss.
Besides being high in protein, salmon can also regulate hormones that control your appetite. So you can still feel full for a long time.
7. Source of Vitamins
Not only omega-3, but salmon also contains very many vitamins, such as vitamins B, D, and others. All the vitamins contained in it can work together to keep the body in the best condition.
8. Improve Memory and Brain Function
The high omega-3 content in salmon can improve memory, Rappers.
The combination of omega-3 and other vitamins contained in salmon can be an antidepressant, prevent damage to the nervous system, and can also calm the brain.
9. Controlling Blood Pressure
Salmon has a fairly high potassium content. Potassium in this fish can help control or lower blood pressure in the body and reduce the risk of stroke.
10. Reducing Inflammation or Inflammation
Did you know that inflammation or inflammation is a very dangerous thing? Inflammation can cause many unwanted things, such as an autoimmune response, joint pain, weight gain, stroke, as well as peptic ulcers.
Salmon can help you reduce that inflammation, Rappers. The omega-3 content in salmon can help the body regulate local hormones and prevent migraines, obesity, arthritis, and other diseases.
11. Good source of Potassium
Salmon is high in potassium. Facts say that there is more potassium in salmon than in bananas. It can also help control blood pressure and reduce the risk of stroke.
12. Improve Thyroid Function
Salmon also contains selenium which has many benefits for the body. This selenium content can help lower thyroid antibodies in people who have autoimmune thyroid disease.
A study says that the selenium in salmon is proven to be more than that contained in fish oil capsules.
13. Beneficial for Mental
Salmon can also be beneficial for mental health. The omega-3 content in salmon is beneficial for cognitive processes and has also been linked to a reduced risk of depression, dementia, attention deficit hyperactivity disorder, and others.
14. Maintain Eye Health
The next benefits form salmon is the content of omega-3 in salmon is also very good for eye health. Salmon can prevent dry eyes, tired eyes, and also eye-related macular degeneration.
15. Overcoming Sleep Trouble
After a tiring activity, you need a good night’s sleep so you can recover energy for tomorrow. However, if your sleep quality is poor due to difficulty sleeping, it will certainly hamper your activities.
You can use this fish to treat insomnia. This fish contains tryptophan which is a natural sedative. This content is good for you to consume to overcome the problem of insomnia.
Healthier Tuna or Salmon for the Body
Tuna Nutritional Content
Tuna fish contains nutrients that are good for the body, including the following:
- Protein
- Vitamin D
- Vitamin C
- Vitamins B6 and B12
- Iron
- Omega-3 fatty acids
Salmon Nutritional Content
While salmon contains nutrients from the following substances:
- Protein
- Vitamin D
- Vitamins B6 and B12
- Niacin
- Potassium
- Selenium
- Magnesium
- Omega-3 fatty acids
- EPA and DHA acids
Healthier Tuna or Salmon?
From the description of the nutritional content of tuna and salmon, we can understand that these two fish both contain nutrients that are good for the body.
Especially protein for bone and muscle development, as well as omega 3 which is good for brain intelligence development.
However, there are some advantages and disadvantages to the comparison of tuna and salmon.
This is the answer to a healthier comparison of tuna or salmon.
If you’re wondering if tuna or salmon is healthier, then there are a few things you should know.
Tuna has advantages in terms of the number of calories, fat, and low cholesterol. Therefore, the texture of the tuna meat is denser and rougher. Very suitable for your diet menu.
In addition, the protein content is also higher than salmon. So, a healthier comparison of tuna or salmon in terms of protein content is certainly superior to tuna.
On the other hand, large fish such as tuna contain higher levels of mercury than smaller fish such as salmon.
Based on research by the Food and Drug Administration of the US or the Food and Drug Administration in the United States, tuna contains 27 times more mercury than salmon.
However, this mercury content is still lower when compared to fish that are prohibited for consumption by someone with certain health conditions, such as shark meat and king mackerel.
High mercury content that enters the body can cause blindness, deafness, and cerebral palsy in the fetus in the womb.
A person who is poisoned with mercury can also have impaired fertility and blood pressure.
While salmon has a higher fat content than tuna. Hence, the texture of salmon meat is more tender and chewy.
This high fat will give you more energy. This will not be a problem for active people.
But for those of you who are on a diet to lose weight, salmon consumption doesn’t seem to be excessive.
Then, when you compare it to healthier tuna or salmon, the thing to know is that the content of Omega 3 and Vitamin D in salmon is higher than in tuna.
This is very good for maximum calcium absorption, as well as maintaining a healthy heart, and eyes, and stabilizing blood pressure.
Conclusion
To maximize the health benefits of salmon, you should choose fresh salmon caught directly from the sea or canned salmon that is low in salt (sodium). You are also advised to eat salmon in moderation, which is 2 servings a week.
Not only that but also pay attention to how to process salmon. Some people can be at high risk of infection with parasitic worms if they eat raw or undercooked fish.
So that the benefits of salmon are not lost and can minimize the risks, try to always process or cook it properly and correctly. The best way to cook salmon is by boiling, grilling, or grilling it.
