Fish

What are health benefits of salmon?

Salmon is a species of fish which is found both in fresh water (rivers) and saline water(seas).
- These fishes are found in the type of water according the stages of its development.
- The scientific name of the salmon family is Oncorhynchus.
- Cherry Salmon, Pink Salmon are some of the types of salmon fishes. Salmon has earned its research reputation as a health-supportive food based largely on its unusual omega-3 fatty acid content.
- It’s very common for 4 ounces of baked or broiled salmon to contain at least 2 grams of omega-3 fats.
- About half of this omega-3 fat is provided in the form of EPA (eicosapentaenoic acid) and a slightly lower amount is provided in the form of DHA (docosahexaenoic acid).
- The amounts of EPA and DHA contained in salmon are unusual
- An intake of omega-3-containing fish like salmon is essential.
- This fish is a good source of easy digestible proteins (amino acids), fatty acids like Omega-3 Fatty acids in form of Triglyceride, vitamins like vitamin-D, vitamin-A and some members of vitamin-B family, minerals like Selenium, Zinc, Phosphorus, selenium, Calcium and Iron.

The health benefits of salmon include:
- proper cardio vascular health
- muscle and tissue development
- eye care
- effective body metabolism
- cardiovascular benefits
- improved mood and cognition
- joint protection
- eye benefits
- decreased cancer risk
- reduces the risk of leukemia, multiple myeloma, and non-Hodgkins lymphoma.
- benefits Related to Protein and Amino Acid Content
- benefits Related to Vitamin D
- benefits Related to Selenium

It helps in good growth of:
- Muscles
- Tissues
- Enzymes
- Hormones

Vital points regarding health benefits of salmon:
- The proteins from salmon (and most other fishes) are easy digestible.
- They are easily absorbed into the body.
- They have no adverse side effects nor contain carcinogenic compounds.
- Selenium, which is very necessary for building up of tissues, hair, nails etc.
- The Omega-3 Fatty Acids maintain flexibility of arteries and veins.
- It also strengthens cardiac muscles.
- The essential amino acids repair damages to the cardio-vascular tissues.
- They help reduce the blood pressure.
- They lower cholesterol level.
- They prevent hardening of walls of arteries and veins.
- They reduce the chances of heart attack.
- The Omega-3 fatty acids, vitamin-D and selenium, together help increase influence of insulin.
- This facilitates absorption of sugar and consequent lowering of blood sugar level.
- The Omega-3 fatty acids and amino acids help prevent macular degeneration, dryness, loss of vision and fatigue of eyes.
- The Omega-3 fatty acids increase efficiency of the brain.
- It improves memory and keeps it wide awake during long working hours.
- This protects nervous system from damages from aging.
- It acts as an anti depressant.
- It relaxes the brain and are also helpful in treating Alzheimer’s and Parkinson’s disease.
- Omega-3 fatty acids reduce inflammation of the arteries and digestive system.
- It reduces chances of cancer of colon,prostrate and kidneys.
- It improves the skin texture, add shining to eyes, skin, hair and nails.

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Omega-6 Fatty Acids: Importance, Benefits, Uses and Side Effects.

Fatty acids are organic compounds composed of carbon chains of varying lengths, with an acid group on one end and hydrogen bound to all the carbons of the chain. Essential fatty acids (EFAs) are those that are necessary for health, but cannot be synthesized by the body.
The typical American diet tends to contain 14 – 25 times more omega-6 fatty acids than omega-3 fatty acids. The Mediterranean diet, on the other hand, has a healthier balance between omega-3 and omega-6 fatty acids.
Omega 3 fatty acids actually reduce inflammation and Omegas 6s increase inflammation, it’s important to have a balanced diet to offset Omega 6 inflammatory affects.
Imbalance between the intakes of Omega-3 and Omega-6 fatty acids causes inflammation if the intake of Omega-6 is more than Omega-3.
This dietary imbalance may lead to the rise of diseases as :
- asthma
- coronary heart disease
- many forms of cancer
- autoimmunity and neurodegenerative diseases, all of which are believed to stem from inflammation in the body.
- obesity
- depression
- dyslexia
- hyperactivity and even a tendency toward violence.
Cut down on omega-6 levels by reducing consumption of processed and fast foods and polyunsaturated vegetable oils. At home, use extra virgin olive oil for cooking and in salad dressings.

Dietary Sources:
Sources of omega-6 fatty acids are numerous in modern diets.
- Olive Oil
- Wheatgerm
- Grapeseeds
- Pistachios
- Sesame Oil
- Hempseed Oil
- Pumpkin Seeds
- Chia Seed Oil
- Safflower Oil
- Sunflower Oil
- Cottonseed Oil
- Raw Nuts & Seeds

Uses and Benefits of Omega-6 Fatty acids

- Taking gamma linolenic acid (GLA) for 6 months or more may reduce symptoms of nerve pain in people with diabetic neuropathy.
- Some studies have shown that taking primrose oil helps reduce symptoms of rheumatoid arthritis.
- Children with Attention deficit/hyperactivity disorder (ADHD) have lower levels of EFAs, both omega-6s and omega-3s. EFAs are important to normal brain and behavioral function.
- GLA may help reduce high blood pressure, either alone or in combination with omega-3 fatty acids.
- Evening primrose oil may reduce breast pain and tenderness in people with cyclic mastalgia.

Omega-3 Fatty Acids: Essential Fatty acids, benefits, uses.

Omega 3 is the name given to a group of polyunsaturated fatty acids or essential fatty acids. Omega 3 or the essential fatty acids are vital for the healthy functioning of all organs but they cannot be synthesized by the body.
The main components of Omega-3 fatty acids are alpha-linolenic acid ALA, eicosapentaenoic acid EPA and docosahexaenoic acid DHA.

Dietary sources include :
- Fortified eggs and oils derived from microalgae.
- Dark green, leafy vegetables such as broccoli and spinach, walnuts, pumpkin seeds, flaxseed oil and Soya.
- Cold-water fatty fish such as salmon, halibut, sardines, mackerel, herring, anchovies and tuna and fish oils are the best overall source of Omega-3 fatty acids.
- Flaxseeds actually contain higher concentrations.
- Fruit juices and bread or other fortified foods (Kiwifruit, strawberries and Black Raspberry are very good sources in fruits).

Omega 3 fatty acids are the building blocks of our cell membranes and neurological system. They play a crucial role in many functions of the body.

Health Benefits of Omega-3 Fatty Acids

- A brain booster : The majority of the brain is made up of “good” fats knows as fatty acids, and the majority of this “good” fat is Omega-3. It actually increases learning ability, problem-solving skills, focus, memory, and communication between cells.
- Helps to maintain a healthy mental ability.
- It lowers the arthritis symptoms.
- Helps to loose weight.
- Regular consumption of fish oils may help diabetics by lowering their triglycerides and diabetes markers called apoproteins.
- Lubrication of skin arteries and digestive tract.
- Promote an increase in the levels of high density lipoprotein (HDL) or good cholesterol while also decreasing triglycerides or fatty material.
- Increases Immune System.
- Reduces the risk of heart disease and stroke.
- Reduces skin ailments.
- Supplements rich in omega-3 fatty acids lower blood pressure significantly in individuals with hypertension.
- Essential fatty acids have been used to reduce inflammation and promote wound healing in burn victims.
- Reduces colon, prostate, breast cancer risk.
- EPA plus DHA can produce a 45% reduction in serum triglyceride level.

Negative effects of Omega-3 Fatty Acids

- It could cause more bleeding if somebody is already bruised.
- Gas, bloating and loose bowels may be experienced.
- People allergic to sea food should not take fish supplements.
- Pregnant and nursing women shouldn’t eat more than a single serving of oily fish per week.