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Salmon: Types, Health Benefits, Risks & Recipes
Salmon is considered as one of the nutritious foods on the planet. It is because salmon not only possesses omega-3 fatty acids - EPA and DHA, [1] but it's also packed with tons of other vitamins and minerals.
The flesh of a salmon is typically pink, but its colour can range from red to orange. The pink salmon is primarily used for canned foods. This well-known fish is an excellent source of easily digestible proteins and fatty acids.
High in nutritional value, salmon is touted as one of the top nutrient-dense foods.
Types Of Salmon
1.
Atlantic
salmon
2.
Pink
salmon
3.
Masu
salmon
4.
Chum
salmon
5.
Coho
salmon
6.
Sockeye
salmon
7.
Chinook
salmon
Wild-caught salmon has higher nutritional value rather than the farmed one. Let's have a look at its nutritional value.
Nutritional Value Of Raw Wild Atlantic Salmon
100 g of wild Atlantic salmon contains 68.50 g water, 142 kcal energy and it also contains
- 19.84 g protein
- 6.34 g fat
- 12 mg calcium
- 0.80 mg iron
- 29 mg magnesium
- 200 mg phosphorus
- 490 mg potassium
- 44 mg sodium
- 0.64 mg zinc
- 0.226 mg thiamine
- 0.380 mg riboflavin
- 7.860 mg niacin
- 0.818 mg vitamin B6
- 25 mcg folate
- 3.18 mcg vitamin B12
- 40 IU vitamin A
Health Benefits Of Salmon
1. May help in weight loss
Consuming salmon frequently can help you lose weight because it is high in protein that will aid in regulating the hormones that control appetite and make you feel full for a longer period of time. Research study shows that omega-3 fats in salmon and other fatty fishes can decrease belly fat in obese people [2] .
2. Improves heart health
The B vitamins in salmon lower inflammation, which is the root cause of heart disease. Salmon also contains the antioxidant astaxanthin, a compound that gives salmon its red colour. This antioxidant reduces the risk of heart disease by lowering bad cholesterol and increasing good cholesterol [3] .
Salmon is a good source of potassium which aids in lowering the blood pressure and reduces the risk of stroke.
3. Prevents cancer
Salmon has positive effects in preventing the development of cancer due to the presence of omega-3 fatty acids and selenium, a mineral which has been known to have a profound effect in fighting tumours and cancer. Omega-3 fatty acids inhibit the growth of colon cancer cells, prostate cancer cells, breast cancer cells, liver cancer and also skin cancer [4] .
3. Promotes eye health
The high omega-3 fatty acid content in salmon can help prevent macular degeneration, retinal dryness, loss of vision and fatigue of the eyes. People who eat salmon regularly are said to have a better vision compared to the others who don't eat [5] it. Start eating salmon to keep your eyes healthy!
4. Boosts brain and nerve function
The presence of omega-3 fatty acids in salmon increase the efficiency of brain functions, improve memory and also help keep you active. These fatty acids along with other nutrients protect the nervous system from damage related to ageing and act as an antidepressant which relaxes the brain [6] .
5. Strengthens bones
Researchers have found out that regular consumption of salmon can help keep osteoporosis at bay [7] . Women with higher levels of omega-3 fatty acids in their blood experienced fewer hip fractures [8] . Salmon is a natural anti-inflammatory food and eating it every day will help to keep your bones strong.
6. Prevents ADHD in children
Research shows eating salmon daily prevents ADHD symptoms and can boost academic performance [6] . Pregnant and nursing mothers should also eat salmon to boost their children's learning capability and academic performance [9] .
7. Boosts immunity
The presence of omega-3 fatty acids, vitamin A, and selenium in salmon can strengthen the immune system. Eating two servings of salmon per week lowers the risk of chronic illnesses like diabetes, heart disease, and cognitive decline.
8. Fights inflammation
Salmon can lower inflammation in people who are at risk of chronic diseases [10] . A study showed that men with ulcerative colitis ate salmon per week and found a decrease in inflammatory markers in their blood and colon [11] .
9. Enhances skin health
Eating wild-caught salmon can give you a glowing and supple skin because it contains astaxanthin, an antioxidant and omega-3 fatty acids. This lowers the effects of free radical damage, which is a major contributor to skin ageing [12] .
Difference Between Wild-Caught Salmon And Farmed Salmon
Wild
salmon
breed
in
the
natural
environment
such
as
oceans,
lakes
and
rivers.
They
eat
other
organisms
found
in
their
natural
environment
and
contain
minerals
higher
than
farmed
salmon.
On
the
other
hand,
farmed
salmon
comes
from
fish
farms.
The
fishes
are
fed
processed
high-fat,
high-protein
foods
to
produce
larger
fish.
Farmed
salmon
might
contain
contaminants,
mercury
and
other
metals
and
antibiotics.
Potential Risks Of Salmon
- If you are allergic to fish, avoid having salmon.
- It contains moderate amounts of mercury and pollutants that build up in the natural environment.
- Pregnant or breastfeeding mothers and children should consume salmon in moderation to minimize mercury exposure.
How To Select And Store Salmon
Fresh
salmon
should
have
smooth,
moist
skin
and
its
eyes
should
be
bright
and
clear.
It
can
be
purchased
as
either
fillet,
frozen,
canned
or
smoked.
Avoid
salmon
fish
with
a
pungent
or
bad
smell.
Fresh
salmon
should
be
refrigerated
at
40°F
or
below.
Salmon Recipes
Salmon can be either eaten grilled, poached, sautéed, smoked, steamed or baked. Here are some salmon recipes for you to try:
3.
Seared
salmon
with
sweet
potatoes.
4.
Pan
fried
salmon
in
coconut
oil.
" title="1.
Indian
style
grilled
salmon
recipe.
2.
Salmon
tomato
fish
curry
recipe.
3.
Seared
salmon
with
sweet
potatoes.
4.
Pan
fried
salmon
in
coconut
oil.
" />1.
Indian
style
grilled
salmon
recipe.
2.
Salmon
tomato
fish
curry
recipe.
3.
Seared
salmon
with
sweet
potatoes.
4.
Pan
fried
salmon
in
coconut
oil.
- [1] Horn, S. S., Sonesson, A. K., Krasnov, A., Moghadam, H., Hillestad, B., Meuwissen, T., & Ruyter, B. (2019). Individual differences in EPA and DHA content of Atlantic salmon are associated with gene expression of key metabolic processes.Scientific reports,9(1), 3889.
- [2] Buckley, J. D., & Howe, P. R. (2010). Long-chain omega-3 polyunsaturated fatty acids may be beneficial for reducing obesity—a review.Nutrients,2(12), 1212-1230.
- [3] Iwamoto, T., Hosoda, K., Hirano, R., Kurata, H., Matsumoto, A., Miki, W., ... & Kondo, K. (2000). Inhibition of low-density lipoprotein oxidation by astaxanthin.Journal of atherosclerosis and thrombosis,7(4), 216-222.
- [4] Dyari, H. R. E., Rawling, T., Bourget, K., & Murray, M. (2014). Synthetic ω-3 epoxyfatty acids as antiproliferative and pro-apoptotic agents in human breast cancer cells.Journal of medicinal chemistry,57(17), 7459-7464.
- [5] Hodge, W., Barnes, D., Schachter, H. M., Pan, Y., Lowcock, E. C., Zhang, L., ... & Lewin, G. (2005). Effects of Omega-3 Fatty Acids on Eye Health: Summary. InAHRQ Evidence Report Summaries. Agency for Healthcare Research and Quality (US).
- [6] Königs, A., & Kiliaan, A. J. (2016). Critical appraisal of omega-3 fatty acids in attention-deficit/hyperactivity disorder treatment.Neuropsychiatric disease and treatment,12, 1869-1882.
- [7] Orchard, T. S., Pan, X., Cheek, F., Ing, S. W., & Jackson, R. D. (2012). A systematic review of omega-3 fatty acids and osteoporosis.The British journal of nutrition,107 Suppl 2(0 2), S253-S260.
- [8] Orchard, T. S., Cauley, J. A., Frank, G. C., Neuhouser, M. L., Robinson, J. G., Snetselaar, L., … Jackson, R. D. (2010). Fatty acid consumption and risk of fracture in the Women's Health Initiative.The American journal of clinical nutrition,92(6), 1452-1460.
- [9] Starling, P., Charlton, K., McMahon, A. T., & Lucas, C. (2015). Fish intake during pregnancy and foetal neurodevelopment--a systematic review of the evidence.Nutrients,7(3), 2001-2014.
- [10] Zhang, J., Wang, C., Li, L., Man, Q., Song, P., Meng, L., ... & Frøyland, L. (2010). Inclusion of Atlantic salmon in the Chinese diet reduces cardiovascular disease risk markers in dyslipidemic adult men.Nutrition research,30(7), 447-454.
- [11] Grimstad, T., Berge, R. K., Bohov, P., Skorve, J., Gøransson, L., Omdal, R., ... & Hausken, T. (2011). Salmon diet in patients with active ulcerative colitis reduced the simple clinical colitis activity index and increased the anti-inflammatory fatty acid index–a pilot study.Scandinavian journal of clinical and laboratory investigation,71(1), 68-73.
- [12] Tominaga, K., Hongo, N., Fujishita, M., Takahashi, Y., & Adachi, Y. (2017). Protective effects of astaxanthin on skin deterioration.Journal of clinical biochemistry and nutrition, 17-35.
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