Benefits and harms of salmon for health

Salmon is one of the star foods when it comes to a healthy diet. This fish, famous for its flavor and versatility in the kitchen, is packed with nutrients that can benefit the body in many ways. However, like everything in life, it also has its drawbacks.

Therefore, in this article, we'll explore both the health benefits and potential risks of salmon, as well as how to consume it safely to take full advantage of its properties. Let's go!.

Why is salmon so popular?

Salmon not only tastes delicious; it's also incredibly versatile in the kitchen. You can grill it, bake it, broil it, or even eat it raw in sushi or sashimi. Its smooth texture and unmistakable flavor make it a favorite among chefs and home cooks alike.

But the best part is how nutritious it is. It's loaded with omega-3s, premium proteins, and tons of essential vitamins and minerals. So, if you're looking for a delicious and healthy meal, salmon is a surefire choice.

 

Benefits of salmon : Why should you include it in your diet?

High content of omega-3 fatty acids

Omega-3s are vital for the body because they help reduce inflammation, protect the heart, and keep the brain healthy, among other functions. Salmon is one of the best allies for getting them, especially in their most beneficial forms: EPA and DHA. Eating it regularly can help lower your risk of heart problems and keep your cholesterol in check.

Likewise, they're also great for the brain. In fact, several studies have shown that omega-3s can improve memory and even reduce the likelihood of developing diseases like Alzheimer's.

Source of high-quality protein

Salmon, in addition to being full of beneficial fats, is also a source of quality protein. This means it has all the amino acids the body needs to recover and maintain muscle strength. A typical serving provides between 20 and 25 grams of protein, depending on whether it's wild or farmed.

Rich in essential vitamins and minerals

Salmon is loaded with essential nutrients like vitamin B12, vitamin D, selenium, and potassium. Vitamin B12 is essential for the formation of red blood cells and the proper functioning of the nervous system, while vitamin D helps maintain strong bones by facilitating calcium absorption.

On the other hand, selenium acts as an antioxidant and protects cells from oxidative damage. Even small amounts can make a big difference to our overall health.

Beneficial for the health of the brain and nervous system

Another benefit of eating salmon is that it can have a positive impact on the brain thanks to its omega-3 and B vitamin content. These nutrients help improve cognitive function, reduce oxidative stress, and promote a healthy nervous system. Furthermore, some studies suggest that including it in the diet can help prevent mental illnesses such as depression and anxiety.

Benefits of eating salmon every day : Is it advisable?

Although eating salmon daily may sound tempting due to its many benefits, it's not always ideal. Eating it two or three times a week is enough to reap its benefits without the risks associated with contaminants like mercury or microplastics. Moderation is always key.

Salmon Damage: When Can It Be a Problem?

Heavy metal and microplastic contamination

One of the main risks of excessive salmon consumption is exposure to contaminants such as mercury and polychlorinated biphenyls (PCBs). These elements can accumulate in the body over time and cause neurological and hormonal problems. And while levels are usually low, it's essential to choose reliable sources.

Differences between wild and farmed salmon

The big difference between wild and farmed salmon is that wild salmon is typically lower in calories and contaminants, while farmed salmon may contain more healthy fats, but also more chemical residues due to the use of pesticides and antibiotics.

Possible allergies and digestive problems

Although it's uncommon, some people may develop allergies to fish or experience digestive discomfort after eating it. This may be due to individual intolerances or even contaminants present in improperly handled fish.

Can too much omega-3 be harmful?

Omega-3s are highly beneficial, but consuming too much can disrupt the body's natural balance and even increase the risk of excessive bleeding due to their anticoagulant effect. Therefore, it's best not to overdo it.

How to take advantage of the benefits of salmon without risks?

How many times a week is it recommended to eat salmon?

Experts suggest consuming two to three servings a week (around 200-300 grams) to take advantage of salmon's properties and benefits without excessive exposure to contaminants. This applies to both adults and children.

The best ways to cook it to maintain its properties

However, to preserve all the nutrients in salmon when preparing it, methods such as baking or steaming are ideal. Avoid frying it at high temperatures, as this can degrade some of its healthy fats, making them less healthy. If you prefer to eat it raw, be sure to buy it fresh and freeze it beforehand to eliminate any parasites.

Is it worth eating salmon regularly?

Without a doubt. Including salmon in your diet can be an excellent decision if you're looking to improve your cardiovascular, cognitive, and immune health. Just remember to always choose wild salmon whenever possible and consume it consciously and in a balanced way to reap its benefits without exposing yourself to unnecessary risks.

And for those looking to further enhance the benefits of salmon without worrying about contamination or availability, there are alternatives such as omega-3 supplements. In this regard, Bechi Golden DHA is an incredible option, as it provides DHA + EPA. Don't hesitate to visit our website to learn more about this product. Because your health deserves the best!