The King of the Fish - Salmon
This week we will talk about the nutritional and health benefits salmon - the king of fish. Tasty, satisfying, nutritious, versatile, and with remarkable health benefits!
There are many varieties of salmon, classified based on the ocean they come from. I don’t want to bore you with Latin formal naming, just keep in mind that they are found in the Pacific and in the Atlantic Ocean.
So let’s see what those phenomenal benefits are!
- Salmon is one of the best sources of the long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA have been shown to improve body’s inflammation process, lower the blood pressure, reduce the risk of cancer, improve the overall function of cells, and improve the transfer of information between the body's cells. In other words, bring me my salmon now!!!
- Salmon is an excellent source of high-quality protein. Protein boosts the metabolism while they maintain the muscle mass and they also help heal your body after injury or built up your cells due to the aging process. So, basically, protein’s role is structural. The RDA (Recommended Dietary Allowance) for protein is 0.8 grams of protein per kilogram of body weight. A 100-gram serving of salmon provides 22-25 grams of protein. The conclusion is yours to make. 😉
- Salmon is packed with vitamins and minerals. Salmon provides remarkable content of B-complex vitamins (B1, B2, B3, B5, B6, B9, and B12) that are required for energy production, controlling of inflammation, and heart and brain protection. It is also a good source of vitamin D – an important component that promotes bone and teeth health and may decrease the risk of developing multiple sclerosis and certain types of cancer. It also has Vitamin E, a powerful antioxidant which amongst other benefits lowers the risk of heart diseases. Salmon is loaded with selenium, which protects the bones, decreases thyroid antibodies in people with autoimmune thyroid disease, and may reduce the risk of cancer. And lastly, it has an adequate amount of potassium, that helps control your blood pressure and reduce the risk of stroke. So, basically salmon is a nutrient powerhouse!
- It is known that salmon is a fatty fish. Studies have shown that oily and fatty fish reduce depressive symptoms, protect fetal brain health during pregnancy, decrease anxiety, slow age-related memory loss, and lower the risk of dementia. So, therefore, salmon is also good for your mood, your brain, and your memory!
Now, regarding the contamination with trace metals, pesticides, and persistent organic pollutants (POPS) there are good alternatives for wild-caught salmon from New Zealand, Norway, and Alaska. Having said that, it is important to mention that trace minerals in salmon do not appear in harmful quantities, in both wild and farmed salmon.
To conclude, eat salmon! It is tasty, it is healthy, and you can cook it with hundreds of ways either baked, poached, broiled, pan-seared, grilled, or even raw!