“This important oil layer is produced by small glands on the margins of our eyelids, and serves to prevent the tears that lubricate our eyes from evaporating too quickly.” In addition to keeping your eyes properly lubricated, eating salmon every day can also be a boon for your retinal health, as noted by Healthline.
This omega-3 fatty acids can also help to contribute to your visual development, making it an overall win-win for your ocular health in more ways than one. Consider adding salmon into your daily diet, as it could help keep the pep in your step, says Kylie Ivan, a registered dietitian at the Institute of Human Nutrition at Columbia University.
In addition to the benefits you get from the B12 in salmon, the protein boost will help you recover from any injuries you might have sustained, according to dietitian Cynthia Sass, a sports dietetics specialist in Tampa, Fla. “We tend to forget that healing really means building new cells,” she shared in an interview with Runner's World. Some people are able to eat whatever they want and maintain a slender figure, as they're naturally blessed with a fast metabolism.
Making salmon your protein of choice is especially advantageous if you usually eat red meat, according to the American Heart Association. According to the CDC, 95 million Americans who are age 20 and over have total cholesterol levels over 200 mg/DL, which is considered elevated.
Additionally, almost 29 million American adults have total cholesterol levels over 240 mg/DL, which is considered very high, and can have serious consequences for your health. That's because the fish, when prepared in a healthful manner, can help you get your levels in check, according to Kylie Ivan, a registered dietician.
“Your bad cholesterol (LDL) will drop due to the low saturated fat and high Omega-3 content in salmon, ” she shared with The List. “Consuming EPA and DHA supports the health of the brain at all stages of life,” she explained in an interview with Chicago magazine.
“It is beginning to become clear that low DHA status may be a risk factor for Alzheimer's disease and other types of dementia, and with cognitive impairment associated with aging.” That's not all, either, as eating salmon can help you beat the blues, according to Marcy Kirshenbaum, a clinical nutritionist with Enhance Nutrition.
“Omega-3 is an important part of healthy cell membranes, which must be fluid and flexible to function properly. Arguably one of the best things that salmon can do for your appearance is help your skin be radiant, according to Dr. Rachel Bavarian, a dermatologist based in New York.
There's one more reason that salmon is great for your skin, according to Bavarian: It contains astaxanthin, “a chemical compound known as a keto-carotenoid,” which boosts collagen production and has anti-aging effects. On top of feeling terrible and worrying about making the surrounding people suffer the same fate, it's also a drain on your time and bank account.
Well, if you're looking for ways to boost your immune system, consider your vitamin D sources, says Pamela Nineveh Bede, a registered dietitian. “Research has found that adults with low levels of vitamin D in their system were more likely to have recently suffered from a cough, cold, or upper respiratory infection,” she penned in an article in Runner's World.
“Fill your plate with fatty fish (salmon, herring, and tuna), fortified foods (dairy, breads, cereals, and orange juice), eggs, and supplements,” she continued. And while you might immediately think of milk and dairy products like cheese and yogurt as the best foods to eat for your skeleton, they're not the only ones, says Ellie Krieger, a registered dietitian.
Fortunately, if you're concerned about inflammation, eating salmon can help, says registered dietitian Long Landon, an assistant professor in the Department of Clinical Nutrition at UT SW. “ “Some studies have shown omega-3s help ease symptoms, such as morning stiffness and pain, in people with rheumatoid arthritis,” Landon continued.
Foods high in omega-3s may also help lower the risk of heart disease in people with inflammatory conditions like RA.” If you weren't already aware, a leading cause of death in the United States for both men and women is heart disease, according to the CDC.
To that end, one of the most important things you can do to prevent that outcome is to eat a heart healthy diet, which includes salmon, says Jaclyn London, a registered dietitian. “The polyunsaturated fatty acids found in salmon can help improve serum cholesterol, a key indicator of cardiovascular disease risk,” she wrote in an article in Good Housekeeping.
“Plus, salmon is a source of potassium, an important mineral for balancing blood pressure and benefiting heart health.” Once again, however, a diet that includes salmon regularly can help ward off chronic diseases like diabetes, as noted by registered dietician Jaclyn London.
So if you find out that you'rep re-diabetic, or want to stop the onset of chronic diseases before they start, make salmon a staple in your household. In 2017, the average life expectancy in the United States was 81.1 years for women and 76.1 for men, according to the CDC.
Salmon is very rich in omega-3 fatty acids, which deliver a wide range of heart health benefits. In addition to reducing blood pressure, the omega-3 fats in salmon helps to lower triglycerides.
Processed foods are far from the cornerstone of a healthy diet, but buttery biscuits are one of the prime culprits of heart disease. Indulging in a scoop of cookies and cream every so often isn't off limits on a balanced diet, but spooning out the whole pint in one sitting can definitely do damage.
Pouring yourself a bowl of Fruit Loops or Lucky Charms is undoubtedly not an ideal way to start your day, especially when it comes to caring for your pumper. Next time you're ordering a spicy tuna roll, opt for swapping the sticky white rice for brown.
A plain croissant from Dunkin' Donuts is concocted with potentially trans fatty ingredients such as monoglycerides and saturated fat-filled modified palm oil in addition to corn syrup solids, sugar, and fructose. Yogurt is a cornerstone of a gut-friendly diet thanks to its plethora of digestive-aiding probiotics, yet there are plenty of sugar-filled tubs out there that can not only upset your tummy by feeding the bad gut bacteria, but also cause unsightly insulin spikes.
When reaching for a protein-packed container, go for the Greek or Icelandic sky varieties (they have the most protein per ounce) and double check that it has around 10 grams or fewer of the sweet stuff. Slathering teriyaki sauce over baked chicken may replicate the takeout experience you crave, but it's not doing any favors for your body.
As with most condiments, it's easy to go overboard and max out the recommended serving size, hiking up your intake of added sugars for the day. The frothy combo of smooth ice cream, milk, and thick flavored syrup may have been a key aspect of your childhood diet and the cause of those all-too-common sugar rushes.
If you're hitting up your local Japanese joint, opt for skipping the soy sauce and topping your sushi with pickled ginger, which can aid in digestion and kill any bacteria that may be lurking in your salmon roll. Bouillon cubes often come full of MSG, a flavoring agent that's been linked to insulin spikes and fat storage.
The creamy stuff is the largest contributor of saturated fat in the American diet, making up 8.5 percent of our average meals. While 100 percent fruit juice may be a better pick than soda, the natural stuff can pack up to 36 grams of sugar per serving.
If you often pour a cup of Heinz Home Style Roasted Turkey Gravy over poultry, you're contributing 920 milligrams of sodium to your dinner! To prevent heart disease, the FDA recommends no more than 2,300 milligrams of the crystals per day and using jarred gravy on the reg could easily inch you closer to that limit.
That heavenly smell of freshly baked dough, aromatic spice, and sweet glaze may tempt you to wake up to a cinnamon bun every morning, but that's one heart-harming habit we can 't get behind. Choosing the fattiest cuts of meat (think rib eye, porterhouse, and T-bone) and pairing it with fat-laden mashed potatoes or creamed spinach may spell out a total dietary disaster.
On the other hand, leaner cuts of meat such as London broil, filet Mignon, round or flank steak, sirloin tip, and tenderloin weighed below six ounces are recommended by the AHA. If you desperately need your fix, swap the bleached flour for a fiber-rich mix of black beans and oatmeal, and opt for using a combo of maple syrup and stevia to sweeten it up.
Chalk it up to Chinese takeouts' sweet sauces, fried tempura breading, MSG-spiked meats, and XL portions. The hefty amounts of sugar, fats, and salt can shock your body enough to elevate your risk of high blood pressure and clot formation post dinner.
In fact, the AHA confirmed that a heavy meal may increase the risk of heart attack by about four times within just two hours after eating. Spreading a teaspoon of butter on whole-grain toast is totally acceptable every so often, but melting it over your popcorn, pancakes, and seafood is spelling out bad news for your pumper.
Two tablespoons of Daisy's Sour Cream packs in 3.5 grams of saturated fat, which can rack up quickly if you're using the creamy stuff as a dip. Skip the bottled stuff and opt for dressing your salads in extra virgin olive oil, lemon, and a dash of salt.
Just one piece of KFC's Original Recipe Chicken Thigh packs in 910 milligrams of sodium and 19 grams of fat, two macros that can hike up your risk of heart disease. Back in the 1970s, fat-free products were touted as a healthy option for individuals wanting to lose weight and maintain a healthier lifestyle.
Contrary to that outdated belief, we now know that when manufacturers remove fat from foods, they usually add in extra sugar to maintain the taste and texture of the packaged goods. Read food labels and ingredient lists to determine many grams of sugar may have been added as a fat substitute.