Health Benefits of Fish

Not all fish are packed with the same amount of specific nutrients. Among them, salmon is one of the highest sources of selenium and omega-3 fatty acids. Fish is also rich in B vitamins.

The amounts of nutrients referred here are based on 100 grams of Atlantic farmed salmon cooked using dry heat.

1.       Lowers risk of joint inflammation (selenium - 105% DV)
Fish is an excellent source of selenium, one of the nutrients which have shown to reduce risk of arthritis. Cod, halibut, snapper and tuna are also some of the highest natural sources of selenium.

2.       Improves memory (vitamin B12 - 83%)
Research among healthy people over the age of 75 who have the genotype associated with higher risk for Alzheimer’s have found that low levels of vitamin B12 in the body are linked to poor memory problems. Every 100 g of salmon can supply the body with more than half the DV of this essential nutrient.

3.      Keeps immune system in top shape (protein - 79%)
Protein is one of the most important nutrients that the human body needs especially for growing children. Among its contribution is helping the immune system to function properly. Fish is one of the highest sources of protein.

sashimi: salmon trout (from Chile) by [puamelia].
image by [puamelia] via Flickr

4.       Boost good cholesterol in the body (niacin - 72%)
Increase your niacin supply by eating fish and you will also up your body's high-density lipoprotein (HDL), the good cholesterol. HDL helps remove low-density lipoprotein (LDL), the bad cholesterol in the bloodstream.

5.       Good for the heart (vitamin B6 - 58%)
Study participants have shown that folate and vitamins B6 and B12 helps reduce heart disease by preventing homocysteine build-up.  Homocysteine is an amino acid which contributes to the clogging of arteries which results to cardiovascular disease and stroke.

6.       Promotes healthy teeth and gums (phosphorous - 45%)
Salmon is high in phosphorous, one of the minerals which help calcium build healthy teeth and gums.

7.       Energizes the body (thiamine - 40%)
Lift your energy levels by reaching for fish. It helps the body produce energy with the help of their thiamine content.

8.       Fights stress (pantothenic acid - 26%)
Fish are also good sources of pantothenic acid, one of the important nutrients which help the body combat stress.

9.       Regulates blood pressure levels (potassium - 20%)
Individuals with high blood pressure levels don’t have to think twice to reach for fish as these are also rich in blood-pressure lowering potassium.

10.    Keeps depression away (omega-3 - 4023 mg; omega-6 - 1185 mg)
Among fish, salmon is the richest source of omega-3 fatty acids, one of the healthy fats with a wide range of reported health promoting goodness including its potential to fight depression. Sardines, halibut, shrimp, snapper and scallops are also some of the highest sources.

Nutrient data source: USDA

© 2013 K Kristie