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If you are in a restaurant and you are between chicken with a side of vegetables cooked steamed orSalmon As the main, we recommend choosing for fat fish. Especially if you try to strengthen yourimmune system.

Believe it or not, salmon is loaded in vitamins, minerals and fatty acids that all help improve immune function. Whether you prefer that you prefer smoking and on a bagel with cream cheese, or grilled and sitting next to roasted potatoes and asparagus, there are so many ways that you can harvest all immune immune benefits of fish fat.

Below, we present four essential nutrients that help you keep your immune system in advanced shape. After, do not missThe 7 healthiest foods to eat right now!

Vitamin D is essential for goodimmune function and salmon is one of the few sources of food that embraces a healthy dose from it, especiallywild wild salmon. Just half a fillet of Sockeye salmon (198 grams), there are 815 IU (international units) of vitamin D, by theUSDA. For the context, national health institutes (NIH) recommends that the average adult be consumed between 600 and 800 IU vitamin d daily. Always,several studies suggests consuming at least 1,000 IU of vitamin every day for optimal health. In fact, you can safely consume up to 4000 IU vitamin d daily, which can be particularly beneficial for those living in areas where there is not so much sun.

With salmon, here's hereThe best foods rich in vitamin D.

Salmon also offers a good source of vitamin B6, which, like theCleveland Clinic Stresses, is "essential to support biochemical reactions in the immune system".Grasfish Options have one of the highest vitamin B6 concentrations available in the food. Whether you can boil, jump or cook fish, there are many ways to reap the benefits it has to offer.

If you need recipe ideas, make sure to check21+ Best healthy salmon recipes for weight loss.

When you are looking for a good that is rich inOMEGA-3 fatty acids, look no further than salmon. Salmon is rich indocosahexaenoic acid (DHA), which is a type of omega-3 fatty acid, which is supposed to bereduce blood triglycerides and even harmful LDL cholesterol particles. In addition to keeping your heart healthy, omega-3 fatty acids provide a host of other health benefits. AsSydney Greene, MS, RD and a member of ourMedical advice explained toEat this, not that! In a previous article,"The omega-3 constitute the structure of the cells of our body. We also need them for hormonal production, immune function and cardiac and pulmonary support."

Finally, the salmon also containsmagnesium, a mineral that plays a key role inSupport your immune system. For reference, men require 400 to 420 milligrams of magnesium every day, while women need 310 to 320 milligrams from the mineral every day. A portion of 3 ounces of farmed Atlantic salmon contains about 26 milligrams of magnesium, by theCleveland Clinic. Although it may not seem a lot, if you associate them with a cup of 1/2 cup slices of brown rice and avocado, you then add 86 million milligrams of minerals to your meal.

Do not missWhat happens to your body when you eat canned salmon.