Salmon is one of the most versatile fish and also one of the most nutritious foods in the world. Salmon is a fatty fish, but this isn’t as bad as it may seem.
The fats associated with salmon are omega-3 fatty acids, which are full of health benefits and essential for reducing the risk of serious diseases. Salmon is widely available and a great option for boosting health and supporting a balanced and nutritious diet.
Why Men Should Eat Salmon
The beneficial compounds in salmon support men’s health in a variety of ways.
♦ Omega-3 fatty acids: DHA and EPA are two of the most important omega-3 fatty acids, and both are abundant in salmon. These are essential because your body cannot make them, so they need to be obtained through diet. Eating salmon just twice a week can provide all the omega-3s that your body needs to protect cells from inflammation and oxidative damage.
♦ Protein: Protein is another essential nutrient that you need to get through food. Salmon provides high-quality protein that can support healthy muscles, enhance muscle strength, improve bone strength, and enhance wound healing.
♦ Potassium: Salmon contains more potassium than bananas, and this essential mineral is important to heart health. Potassium can help to control blood pressure, which is a risk for men. Potassium also reduces the risk of stroke by improving arterial health and strength.
♦ Selenium: Although selenium is only a trace mineral, it is still important to your health. Selenium helps to protect against cancer and helps reduce symptoms for individuals with autoimmune disorders.
♦ Astaxanthin: Astaxanthin is responsible for giving salmon its pink color. It is also a powerful antioxidant that reduces the risk of heart disease by lowering cholesterol.
Salmon for Heart Health
Heart disease is one of the biggest health threats facing men today. The two factors that increase this risk the most are high cholesterol and high blood pressure (hypertension). Key compounds in salmon are proven to reduce the risk of heart disease when consumed as part of a balanced diet.
Omega-6 fatty acids are a cause for heart disease, and poor diet allows these unhealthy fatty acids to increase. The omega-3s in salmon can balance these levels in the blood to reduce the risk of damage to the heart.
In addition, fatty fish like salmon also reduce the levels of triglycerides and cholesterol in the blood. When levels of these are high, fatty deposits accumulate in the arteries causing blockages. Blood pressure has to increase to move blood through the blocked arteries, causing damage and increased risk for stroke and heart attack. Eating salmon on a regular basis has been shown to reduce these risks more efficiently than taking fish oil supplements, and it tastes better too.
Obesity and being overweight also increases your risk for heart disease, and salmon supports a healthy weight loss program. As part of your regular diet, the high protein content in salmon regulates the hormones that control appetite. With reduced appetite and a reduction in belly fat as a result of reduced fat intake, salmon helps toy to maintain a healthy weight.
Salmon also reduces the amount of fat stored around the liver, reducing tour risk for fatty liver disease.
Salmon for Brain Health
The risk of Alzheimer’s disease and dementia increases with age. There is no cure for these conditions, but certain compounds have been shown to reduce the risk of developing them.
Studies show that eating fatty fish like salmon twice a week reduces age-related memory loss.
Research has shown that the brains of individuals that eat salmon regularly have more grey matter, which reduces the risk of memory loss. In addition, the antioxidant compound astaxanthin and the anti-inflammatory omega-3s in salmon, also protect the brain against neurodegeneration.
Alzheimer’s disease is linked to oxidative damage and inflammation of brain tissue, but these compounds fight against this. These powerful compounds have also been shown to reduce anxiety and symptoms of depression. Salmon is a natural way to protect your brain from degeneration and improve overall mental health.
Salmon for Cancer
The most common cancers in men are prostate, lung, and colon cancer. Cancer can develop at any age, and there is no cure. Most cancers can be successfully treated when identified early enough.
Diet plays an important role in preventing cancers, and salmon is full of cancer-fighting compounds. With inflammation being a contributing factor to these cancers, the anti-inflammatory omega-3s in salmon prevent this inflammation from becoming uncontrolled.
Omega-3 fatty acids play an integral role in cell-signaling, which allows them to inhibit the development of cancerous cells. These helpful oils stop the growth and spread of cancer cells and prevent tumor formation.
As part of a cancer treatment program, salmon can support the fight against cancer by reducing the chances of cells spreading. Metastasized cancer is the most dangerous form as cells travel through the body, and omega-3s help prevent this and improve the chances of survival.
Maple-Glazed Salmon Recipe
Ingredients
¼ cup soy sauce
¼ cup maple syrup
4 cloves garlic, smashed and sliced
2 tablespoons grated ginger
1 heaping tablespoon orange zest
1 pound salmon fillet
Directions
1. In a small bowl, whisk the soy sauce, maple syrup, garlic, ginger, and orange zest together. Place the salmon fillet in a re-sealable plastic bag and pour in the soy mixture. Close the bag, place onto a plate, and store in the refrigerator for at least 4 hours.
2. Before serving, preheat your broiler and remove the salmon from the bag. Discard the garlic. Place onto a baking tray and broil for 8 minutes on each side or until cooked through.
The Bottom Line
Salmon is a highly nutritional food with a number of impressive health benefits. Adding salmon to your diet a few times a week will provide essential nutrients and reduce the risk of serious diseases.
Salmon is also easy to find, versatile, and is a source of healthy fats that every man should include in their diet. Eating salmon is a tasty way to prevent disease and improve the quality of your life.
