is one of the richest natural sources of lean protein and omega 3 fatty acids.
Salmon are ďanadromousĒ fish species which are found in both
fresh and sea water. Omega 3 fatty acids in salmon are obtained in form of Eicosapentaenoic Acid (EPA)
and Docosahexaenoic Acid (DHA). It also contain
relatively lesser amounts of omega 6 fatty acids. Salmon is found to have
benefiting effects for overall cardiovascular health, eyes, brain, and tissue
Various species of salmon are harvested
round the globe of which Alaskan chum
, sockeye, pink, coho and chinook salmon
are most consumed. Salmon are consumed as fresh fish
, smoked or salted
in the form of various mouth-watering delicacies. Smoked salmon has been
attributed as protein food under USDA nutritional guidelines.
Nutritional Facts of
is an excellent source of proteins and amino acids. It has a rich omega 3 fatty acid
profile along with important nutrients
like vitamin B12, vitamin D, vitamin B6 and niacin. Salmon also contains
minerals like selenium
, potassium, calcium and phosphorus. It
also contains some amounts of pantothenic acid, choline and biotin.
fatty acids and protein content in salmon vary among different varieties. The omega 3 fatty acid
content varies from about 700 to 1800 mg per 3 ounce, with Atlantic farmed salmon
topping the list.
Health Benefits of Salmon
Good Heart Health
: Rich concentrations of omega
3 fatty acids in salmon greatly benefit overall heart health. It is found to be
associated with reduced risk of many heart diseases including stroke, heart
blood pressure and increased triglyceride concentration in blood. It helps
regulate irregular heartbeats and strengthen cardiac muscles. Omega 3 fatty
acids help reduce inflammation thereby lowering the risk of cardiovascular diseases
in salmon is attributed to repair of damaged arteries and
cardiac walls. They also help in reducing cholesterol levels
and regulate blood pressure.
Enables Good Eye Health
: Including salmon in regular diet helps
improve eye health, another health benefit owing to omega 3 fatty acids and
aminoacids present in it. Salmon intake helps in reducing the risk of macular degeneration
and chronic dry eye. 2-4
servings of salmon per week have been shown to have significant positive
affects against these eye diseases. People eating a regular portion of salmon
in their diet have better vision and reduced eye fatigue.
Reduces Risk of Cancer
: Omega 3 fatty acids are also
associated with reduced risk of various types of cancers. Regular consumption
of this fatty acid rich fish has been shown to considerably decrease the risk
like colorectal cancer, breast cancer, prostate cancer and blood
related cancers including leukemia. It is suggested to include one serving of
salmon per week in your diet for protection against such life-threatening
†Improves Memory and Brain Health
: Salmon is often referred as the ĎBrain
í. It enhances cognitive
abilities, induces good sleep, improves memory and reduces the risk of Parkinsonís
and Alzheimerís disease during later stages
of life. The amino acids, vitamins A, D and selenium present in salmon help
reduce inflammation, delay aging of neural cells and prevent nervous damage. It
uplifts mood by relaxing brain nerves and acting as antidepressants.
Neuroprotectin D1 is the special compound that is attributed to reduced
inflammation in brain tissue, improving cognitive functions. Studies suggest
that people consuming salmon are more intelligent
than those who do not consume salmon.Strengthens Bones, Joints and Muscles:
Omega 3 fatty acids
considerably reduce joint inflammation. Another bioactive compound present in salmon is calcitonin
which supports cartilage structure and
balance the amount of collagen and minerals in bones. These bioactive peptides
work in resonance with omega 3 fatty acids to provide anti-inflammatory
benefits for bones and muscles.
Salmon is rich in omega 3 fatty acids, vitamin D and selenium. This
uncommon combination of essential nutrients performs important function of
regulating insulin levels in the blood. It helps maintain blood sugar levels by
aiding the process of sugar absorption in the blood thus reducing the risk of
diabetes. Regular intake of salmon in diet improves body metabolism and
enhances nutrient absorption in the body.
Salmon fish oil also improves hair quality making them lustrous and
thick. It also makes skin, eyes and nails healthy and beautiful. Salmon being
highly rich in proteins acts as a supplement for protein deficient diet and
also aids weight loss
. Salmon can also be opted as a nutritious baby food
providing all the vital nutrients required for toddler growth.
How to Cook Salmon?
caught salmon is recommended to be eaten without skin. Contaminants like mercury in
present in its upper skin. So it is preferred to remove its skin before consumption. While
choosing the salmon remember the bigger it is, the better it is.
salmon can be tricky as it tends to dry with some methods. Methods that keep it
moist and tender, are the best methods of cooking salmon. Quick broil is one such technique
that keeps its moisture intact and making it taste good. While grilling or
cooking it in oven make sure it does not overcook. Always apply a coat of oil
or butter on the fillet and sprinkle some salt over it for proper cooking. If using an oven, to ensure that salmon is
well cooked, insert an toothpick or fork to check if the skin is flaky and
flesh must be opaque. While grilling, the salmon should not
burn as this could produce free radicals that are harmful for health.
cups cooked salmon
- 2 hard boiled eggs
- 1 cup chopped onions
- 1 diced cucumber
- 1 cup chopped bell peppers
- Mixed herbs
- Salt and pepper, to taste
- Lemon juice
- Mayonnaise, for dressing
boiled eggs. Add all the veggies, diced salmon, eggs together in a bowl. Now
sprinkle salt and pepper and mixed herbs and toss well. Pour lemon juice over
the salad and add adequate mayonnaise over it. Mix well and serve.