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Effects Of Salmon On Your Immune System

    If you’re confused between having chicken and salmon for dinner, we’d recommend going for the fatty fish. It’s because salmon is good for so many reasons, including strengthening your immune system. Apart from this, salmon is full of minerals, vitamins, and fatty acids, all known to enhance the immune system. 

    Whether smoked or with cream cheese and bagel, there are so many ways you can reap all the benefits of this fatty fish.

    You Get A Healthy Dose Of Vitamin D

    Vitamin D is essential to keep your immune system in proper shape. Salmon being one of the few food sources of Vitamin D, gives you the required amount of Vitamin D. You get 815 IU of Vitamin D with just a fillet of salmon. Salmon is also very beneficial for those living in areas with no proper sunlight. 

    Great Source Of Potassium

    Salmon is a good source of potassium, especially wild salmon. To your surprise, salmon contains more potassium than a banana. Potassium is very beneficial in maintaining blood pressure and reducing the risk of stroke. 

    Provides Healthy Omega 3 Fatty Acids

    When you’re looking for a good food source of omega-three fatty acids, there’s nothing better than salmon. A 100-gram serving of wild salmon has 2.6 grams of omega-three fatty acids (long-chain), while the farmed salmon has 2.3 grams. 

    Unlike the other kinds of fat, omega-three fatty acids are essential, meaning your body needs such fat as it can’t create it independently. These fatty acids keep your heart healthy and provide many such benefits. Though there’s no recommended daily intake of salmon, eating at least two servings of salmon per week can help meet your omega-three fatty acids requirements. 

    Excellent Source Of Protein

    Salmon is also very rich in high-quality protein. Like omega-three fatty acids, protein is also an essential nutrient you must get from your diet. Protein plays a lot of vital roles for your body, including healing your body after an injury, maintaining muscle mass during weight loss or aging, and protecting bone health. 

    Good Source Of B Vitamins 

    Salmon also gives you a nice dose of B vitamins. Here’s how much B vitamin content you can get with 100 grams of wild salmon:

    • 18% of the RDI of Vitamin B1 (thiamin)
    • 29% of the RDI of Vitamin B2 (riboflavin)
    • 50% of the RDI of Vitamin B3 (niacin)
    • 19% of the RDI of Vitamin B5 (pantothenic acid) 
    • 47% of the RDI of Vitamin B6
    • 7% of the RDI of Vitamin B9 (folic acid)
    • 51% of the RDI of Vitamin B12

    These essential vitamins perform many functions in our body, including repairing and creating DNA, turning food into energy, and reducing inflammation. According to several studies, these vitamins are also beneficial in maintaining the functioning of our nervous system and brain. 

    Contains Magnesium


    Yes, salmon is also a great source of magnesium. Magnesium is a mineral that plays a critical role in strengthening our immune system. The recommended daily intake is 300 to 420 mg of magnesium. 

    Excellent Source Of Selenium

    Selenium is a mineral found in certain food items and soil. It is called a trace mineral that means your body needs only a tiny amount of it. However, getting Selenium in your diet is crucial. 

    According to studies, Selenium is responsible for protecting bone health and may reduce the risk of cancer. 

    It Might Aid The Weight Loss Process

    Salmon is considered one of the best weight loss foods due to its vast portion of lean protein. Salmon has less saturated fat than most red meats and plenty of protein, making it your best companion for a weight loss journey.

    Apart from this, salmon is very low in calories to consume without any worries. 

    It Can Be Helpful In Fighting Inflammation 

    According to various experts, inflammation could be the possible reason behind many chronic diseases, diabetes, heart diseases, and cancer. Studies also show that eating salmon can reduce inflammation in people preventing all these diseases. 

    May Protect Brain Health

    Many studies suggest that including salmon in a regular diet can help strengthen our brain function. Fatty fishes and fish oil are known to reduce symptoms of depression, decrease anxiety, lower the risk of dementia, and slow down age-related memory loss. 

    The Bottom Line

    Salmon is a powerhouse of nutrients that provides many health benefits. You can consume at least two servings of salmon in a week to meet all your nutritional requirements. 

    Apart from all these health benefits, there is one more reason to eat salmon – it is undoubtedly delicious. For those who don’t like that “fishy” taste in fishes, salmon is a great choice. Also, it is very versatile. It can be steamed, smoked, sauteed, poached, and could be eaten raw in sushi. 

    Including this delicious and versatile fatty fish in your diet may improve the quality of your life in many ways.