The effect of salmon? Is it good for children to eat salmon?

Salmon is one of the nutritious foods. This fish provides nutrients and may reduce risk factors for a number of diseases. Here are the amazing health benefits of salmon.

The effect of salmon

Provides Omega-3 fatty acids:

Unlike most other fats, omega-3 fatty acids must be obtained from the diet because the human body cannot make them. Fortunately, salmon is rich in omega-3 fatty acids.

A 2012 analysis of 16 controlled studies found that taking 0.45 to 4.5 grams of omega-3 fatty acids per day significantly improved arterial function.

– Provide protein

Like omega-3 fatty acids, protein is an essential nutrient that the body can only get from diet. Protein helps the body recover from injury, protects bone health, and maintains muscle mass during weight loss and the aging process.

Salmon dishes are very popular.

– Provides high levels of B vitamins

Here is the content of B vitamins in 100 grams of wild salmon:

Vitamin B1 (thiamin): 18% of the RDI (Reference Daily Intake)

Vitamin B2 (riboflavin): 29% of the RDI

Vitamin B3 (niacin): 50% of the RDI

Vitamin B5 (pantothenic acid): 19% of the RDI

Vitamin B6: 47% of the RDI

Vitamin B9 (folic acid): 7% of the RDI

Vitamin B12: 51% of the RDI

These vitamins are involved in a number of important processes in the body, including converting food into energy, creating and repairing DNA, and reducing inflammation. Studies have shown that all B vitamins work together to maintain optimal brain and nervous system functioning.

– Supply potassium:

Potassium helps control blood pressure, a large analysis of 31 studies found that potassium supplements lower blood pressure, especially when added to a high-sodium diet.

– Provide selenium:

Selenium is a mineral found in some foods. It is a trace mineral, which means the body only needs small amounts of it. However, getting enough selenium in your diet is important.

Studies have shown that selenium helps protect bone health, reduces thyroid antibodies in people with autoimmune thyroid disease, and may reduce the risk of cancer.

In 100 grams of salmon provides 59-67% selenium. Eating salmon and other high-selenium seafood can improve blood selenium levels in people on diets low in this mineral.

Contains the antioxidant astaxanthin:

Astaxanthin is a compound related to the antioxidant carotene. Astaxanthin gives salmon their red pigment. Astaxanthin reduces the risk of heart disease by lowering bad cholesterol and increasing good cholesterol.

In addition, astaxanthin combined with the omega-3 fatty acids of salmon helps protect the brain and nervous system from inflammation. What’s more, astaxanthin can help prevent skin damage and help you look younger. Each 100 grams of salmon contains about 0.4 -3.8mg of astaxanthin.

Reduce your risk of heart disease:

Eating salmon regularly can help fight heart disease. This is largely due to the omega-3 content found in salmon. Research shows that when there is an imbalance of omega-6 and omega-3 fatty acids, the risk of heart disease increases.

– Salmon helps control weight:

Like other high-protein foods, eating salmon helps regulate hormones that control appetite. In addition, the metabolic rate increased more after eating protein-rich foods like salmon.

Research shows that the omega-3 fats in salmon can promote weight loss and reduce belly fat in overweight people. Another study in children with non-alcoholic fatty liver disease found that supplementing with DHA, an omega-3 found in salmon, significantly reduced liver and belly fat.

– Anti-inflammatory:

Many experts believe that inflammation is the root cause of most chronic diseases, including heart disease, diabetes, and cancer. Several studies have found that eating more salmon helps reduce markers of inflammation in people at risk for these and other diseases.

– Protect brain health:

A growing number of studies show that including salmon in the diet can improve brain function. Fish oil may reduce symptoms of depression, protect fetal brain health, reduce anxiety, age-related memory loss, and reduce the risk of dementia.

Salmon has a lot of nutritional value.

Harm of salmon?

Salmon has always been a source of protein and extremely healthy omega-3 fatty acids for the body. However, if you consume too much salmon, especially farmed salmon, you may face the following health problems:

– Contains high levels of arsenic:

In addition to good nutrients for the body, salmon meat also contains a relatively high amount of toxins such as arsenic, mercury, dioxin and many other toxins. Some studies have noted that toxic residues in salmon are higher than toxic residues in the aquatic environment in which they live.

In addition, with farmed salmon, the main toxic ingredient contaminated is polychlorinated biphenyls (PCB) – a toxic substance that, when present in large quantities in the body, can lead to cancer.

– Possible sea lice infestation:

Sea lice are parasites that live in the oceans, they have the ability to destroy the bones as well as the face of fish. Some studies show that salmon is one of the most frequent fish infections caused by sea lice. This is one of the harmful effects of salmon that many people pay little attention to.

– May be subject to the use of artificial colors:

Usually the flesh of wild salmon will be pink, because their food is all wild fish such as crustaceans, shrimp and krill. These smaller fish are full of the antioxidant astaxanthin, which gives salmon its natural deep pink color.

However, with farmed salmon, they are not so pink. Some people use artificial colors to give farmed salmon the same pink color as wild salmon. However, artificial food colors easily lead to health hazards, sometimes they are even carcinogenic.

Besides the high nutritional value, salmon meat also has unpredictable harms.

Is it good for children to eat salmon?

Red meat animals such as cows, pigs… contain a lot of protein, so eating too much is not good for health, high risk of diabetes and obesity in babies. However, salmon is different because the protein in salmon and amino acids are easy to absorb, good for the baby’s digestive system. Besides, feeding your baby salmon will bring many health benefits such as:

– Supplement vitamin D for the baby’s body.

– Strengthens bones and joints.

– Restoration of the nervous system and brain.

– Prevention of attention deficit hyperactivity disorder in children.

– Improves heart health.

– Good for baby’s eyesight.

– Promotes healthy skin.

Omega-3 fats in salmon treat cancer.

With the nutritional values ​​found in salmon as above, parents should include salmon in the daily menu in their nutrition regimen to help support their baby’s better development.