Is salmon good for weight loss? Salmon is a high protein food that can help control your appetite because of the protein and make you fuller. Salmon is considered an Omega 3 fat which is a fatty fish and is known to promote weight loss and decrease belly fat.
Here are the nutrition facts of Wild salmon vs Farmed salmon.
Is salmon good for weight loss? Photo credit: Istock-Liudmila Chernetska
Protein- 25 grams
Fat- 8 grams
Vitamin B-12- 127% of the Daily Value
Vitamin B6- 56% of the Daily Value
Selenium- 85% of the Daily Value
Niacin- 63% of the Daily Value
Pantothenic Acid- 38% of the Daily Value
Thiamine- 23% of the Daily Value
Phosphorus- 21% of the Daily Value
Protein- 22 grams
Fat- 12 grams
Vitamin B-12- 117% of the Daily Value
Vitamin B6-38% of the Daily Value
Selenium- 75% of the Daily Value
Niacin- 50% of the Daily Value
Pantothenic Acid- 30% of the Daily Value
Thiamine- 28% of the Daily Value
Phosphorus- 20% of the Daily Value
Some of the other important minerals that salmon contains are potassium. It is high in potassium, and it helps to manage your blood pressure as well as reduce the risk of stroke. What potassium does is it helps to regulate fluid balance and lower blood pressure while preventing excessive water retention.
The Omega 3’s in salmon can help reduce the risk of heart disease. Several research studies have shown that eating salmon regularly can reduce the risk of chronic inflammation. When you have chronic inflammation it raises the risk of heart disease, diabetes, cancer. etc.
Salmon has a solid source of Vitamin D which is important to maintain strong bone health. Studies have shown that low levels of Vitamin D are linked to bone loss and reduced bone mineral density in older adults. Other studies have shown that eating more fish is linked to a lower risk of osteoporosis.
There are some studies that have shown that consuming 1 serving of fish per week of 500 mg of omega 3 fatty acids was associated with a lower risk of depression particularly among women. A small study in 23 young adults showed that taking an omega 3 supplement led to significant improvements in symptoms of depression after 3 weeks.
The Bottom Line is salmon provides a tremendous amount of health benefits and one of those is weight loss.
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About Author- Obi Obadike
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- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients