He salmonknown for its exquisite flavor and texture, It is not only a gastronomic pleasure, but also a fundamental ally for our Health. This fatty fish has gained notoriety in healthy diets for its exceptional nutritional properties, but its benefits go beyond what could be imagined.
From the strengthening of the immune system to the improvement of mental health, nutritionists suggest that including salmon in our diet can be one of the most intelligent decisions for our health.
According to the Spanish Nutrition Foundation (FEN), A portion of 200 grams of salmon provides a significant amount of essential nutrients that our body needs to work properly. Among its most prominent components are:
- Proteins: 24.7 grams, covering 45.74% of the recommended daily values.
- Fats: 16.1 grams, of which only 2.89 grams are saturated fats.
- Vitamin d: 10.72 MCG, which represents 71% of the daily needs.
- Vitamina B12: 6.7 MCG, covering 300% of the daily value.
- Selenium: 26.8 MCG, reaching 38.29% of the daily requirements.
- Potassium: 415 mg, equivalent to 11.86% of the daily value.
- Hierro: 0.9 mg, covering 9% of daily needs.
Apart from these nutrients, salmon can be easily combined with a wide variety of foods such as vegetables, whole grains, sweet potatoes, and even tropical fruits, which facilitates the creation of balanced and delicious meals.
Several studies have shown that regular consumption of fatty fish such as salmon is associated with a lower risk of depression. A meta -analysis published in Global Health Journal It suggests that omega-3 fatty acids present in salmon have anti-inflammatory and neuroprotective effects that can be key to mental health.
Salmon is an excellent option to improve metabolic health. Omega-3 fatty acids and other essential nutrients help improve insulin sensitivity and blood lipid levels, What is crucial to prevent diseases such as type 2 diabetes and improve the use of the nutrients we consume daily.
Although it is not common to think of salmon as a source of electrolytes, This fish is an excellent source of potassium, an essential mineral to regulate liquid levels in the body. Potassium also helps maintain blood pressure and nerve and muscular function, which is vital for our general health.
Vitamin D is essential for bone health, immune system and disease prevention. However, it is a nutrient difficult to obtain only from food.
With a 200 grams salmon portion, You can reach almost 100% of the recommended daily amount of vitamin Dwhich makes it an excellent source of this important nutrient.
A diet rich in salmon strengthens the immune system thanks to the combination of Omega-3, vitamins A and D, and Selenium. These nutrients they work together to improve the body’s ability to defend themselves against infections and short and long term diseases.
Salmon is an excellent source of lean protein. Proteins are not only essential for the construction and repair of tissues, but also have the benefit of reducing cravings, maintaining satiety and favoring muscle development. This is one of the reasons why salmon is considered an ideal food for those who seek to improve their physical health.
Salmon is rich in nutrients that stimulate the brain health Omega-3 fatty acids, vitamin B12, selenium and hill, present in this fish, are associated with a better cognitive function and They could help prevent cognitive deterioration and improve memory and concentration.
The Omega-3 present in the salmon have the ability to improve the lipid profile of the body, which translates into better cardiovascular health. In addition, potassium in salmon helps maintain balanced blood pressure, which reduces the risk of heart disease.
The combination of nutrients present in blue fish (polyunsaturated fatty acids and vitamin D) also It can improve bone health and reduce the risk of osteoporosis and fractures, according to a study published in the magazine Nutrients. In addition, it contains calcium and magnesium, two other essential nutrients for the bones.
Salmon consumption during pregnancy is especially beneficial for the brain development of the fetus. Thanks to its high DHA content, a type of polyunsaturated fat present in blue fish, salmon helps in the baby’s cognitive development. In addition, the hill, another nutrient that brings salmon, is essential for optimal cognitive health of both the mother and the child.
Incorporate salmon in our diet It is an excellent way to take advantage of the multiple benefits of a complete superfood.
Its rich nutritional composition, which includes high quality proteins, essential fatty acids, vitamins and minerals, makes it an outstanding option to improve physical and mental health.
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