8 Proven Salmon Health Benefits

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Salmon’s nutritional content makes it one of the world’s healthiest foods. (When it’s wild-caught. Farmed salmon is a different story.) High in nutritional value, wild-caught salmon has a number of benefits for the entire body, many of them resulting from salmon’s omega-3 fatty acids. Here are 8 proven wild-caught salmon health benefits:

1. Whole Body Wellness 

Containing more than a day’s worth of vitamin D in just one serving, eating wild-caught salmon helps maintain optimal health in a variety of ways. This is important, as vitamin D deficiencyis been linked to everything from cancer to multiple sclerosis to rheumatoid arthritis and heart disease. D. Alexander Parker, PhD, associate professor of epidemiology and urology at Mayo Clinic in Florida, suggests that one-quarter of Americans suffer from low levels of vitamin D. Thisstresses the need for all of us to supplement or eat vitamin D-rich salmon on a regular basis. Another study by the National Health and Nutrition Examination Survey found that 7.6 million children across the U.S. were vitamin D deficient. This is defined as less than 15 ng/ml of blood.

2. Bones & Joints

Researchers recently found that regular omega-3 consumption can help keep osteoporosis at bay. (2) In fact, using records spanning 15 years from the Women’s Health Initiative (WHI), Ohio State University researchers observed that women with higher levels of omega-3 fatty acids in their blood experienced fewer hip fractures. Inflammation contributes to bone resorption, a process in which bone tissue is broken down. Since omega-3-rich salmon is a natural anti-inflammatory food, eating this delicious fish on a regular basis is a great way to keep your bones strong.

 3. Brain and Neurological Repair

Omega-3 rich foods are shown to increase the efficiency of various brain functions, including improved memory. (3) Additionally, the vitamin A, vitamin D and selenium in salmon protect the nervous system from age-related damage and can even act as an antidepressant. Studies suggest that long-term omega-3 supplementation can help prevent and treat Alzheimer’s disease and Parkinson’s symptoms. (45)

4. ADHD Prevention in Children

Research shows that children who regularly eat salmon also experience the same brain benefits as their parents. Specifically, various studies suggest that feeding salmon to preschool children helps prevent ADHD symptoms and can boost academic performance. (6) So, the nutrition in salmon helps children focus better and remember more.

5. Heart Health

Being rich in omega-3 fatty acids, regularly eating salmon can help reduce systemic inflammation and the risk of developing atherosclerosis, hypertension and stroke. Regarding dosage, a recent study published by the School of Medicine and Pharmacology (University of Western Australia) reports:

“Health authorities currently recommend an intake of at least two oily fish meals per week for the general population which equates to approximately 500 mg per day of eicosapentaenoic acid and docosahexaenoic acid [two key omega-3 fatty acids]. In patients with coronary heart disease the guidelines recommend 1 g daily supplements and in hypertriglyceridemic patients up to 4 g per day.” (7)

6. Better Eyesight

Eating salmon could help cure dry eye syndrome and age-related macular degeneration symptoms, the No. 1 cause of irreversible blindness in the U.S. and EU. (89) Omega-3s are also thought to improve the drainage of intraocular fluid from the eyes and decrease the risk of glaucoma and high eye pressure. (10) The omega-3’s in salmon are also essential for eye development in infants.

7. Healthy Skin

Because of its exceptional levels of omega-3 fats, consuming wild-caught salmon may help provide glowing and more supple skin. Also, the carotenoid anti-oxidants of astaxanthin found in salmon can greatly reduce the effects of free radical damage which causes aging. Dr. Perricone, MD, a world renowned dermatologist, recommends his patients consume wild-caught salmon three times a week for more radiant skin. (11)

Article by Dr. Axe