Salmon health benefits and harms.
The following information is for 85 g of raw wild Atlantic salmon.
Calories: 121
Fat: 5.4 g
Sodium: 37.4 mg
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Protein: 17 g
Carbohydrates
Salmon is naturally carbohydrate-free, including fiber and sugar.
Fats
A 3-ounce serving of raw salmon contains 5.4 grams of fat. Of these, about 1.5 grams are healthy omega-2 fatty acids. Less than 1 gram is saturated fat.
The fatty acid profile of salmon varies depending on whether it is farmed or caught in the wild. Farmed salmon generally contains more fat, including saturated fat. Wild salmon is leaner.
Protein (proteins)
The 85 g fillet of raw salmon caught in the wild contains 17 grams of protein. Because farmed salmon has more fat, it contains slightly less protein by weight. However, salmon is an excellent source of high-quality, complete protein that provides all the essential amino acids our body needs.
Vitamins and minerals
Salmon contains vitamin A and several B vitamins. It is one of the few natural sources of vitamin D (wild salmon is a particularly good source). Salmon is also rich in several minerals, including magnesium, potassium, phosphorus, zinc, and selenium. In addition, canned salmon contains a lot of calcium (due to the edible bones).
Health benefits
Fish has long been considered a healthy food. In particular, salmon is rich in various nutrients.
Supports heart health
It is recommended to eat fish twice a week for heart health. People who regularly eat fish are protected from a variety of cardiovascular diseases. Omega-3 fats help prevent the formation of blood clots that cause stroke and reduce inflammation, which is an important factor in the progression of heart disease. Salmon is also a good source of potassium, which lowers blood pressure.
Reduces the risk of osteoporosis
Canned wild salmon is an excellent source of vitamin D and calcium - two important nutrients for bone building. Although farmed salmon also contains some vitamin D, the amount depends on the type of feed used.
Studies show that increasing the vitamin D content in farmed salmon will have a positive effect on human bone health. The high protein content of salmon also promotes bone health by supporting muscle strength.
Improves mood
Salmon is made up of all the amino acids, including those that serve as precursors to mood-regulating neurotransmitters. Eating fish has been found to reduce the risk of depression. The omega-3 fats found in salmon are also good for the brain, and several studies have suggested improving mood.
Promotes a healthy pregnancy
The omega-3s in salmon, especially DHA, are closely linked to the development of the fetal brain and nervous system. Insufficient intake of omega-3 during pregnancy and breastfeeding has been found to interfere with the development of the infant's brain.
May help prevent Alzheimer's disease
Some research suggests that omega-3s have the potential to protect against cognitive impairments such as Alzheimer's disease. Wild salmon owes its orange hue to the antioxidant astaxanthin. Astaxanthin is a carotenoid with neuroprotective properties that works in combination with omega-3, slowing down brain aging.
Allergies
Allergies to fish, including salmon, are potentially life-threatening, as anaphylaxis is a common symptom. An allergy to fish is different from an allergy to other types of seafood, such as shellfish. Fish allergies often manifest themselves later in life, rather than in childhood. If you suspect an allergy to salmon or other fish, contact your allergist for a full assessment and treatment plan.
Side effects
There is some controversy over the consumption of wild salmon compared to farmed salmon. While many farms are taking steps to improve sustainability and cleanliness, farmed salmon can contain 5-10 times more harmful substances than wild salmon. There is some concern among researchers because continued consumption of these substances has been linked to an increased risk of obesity, type 2 diabetes, metabolic disorders, stroke, and cancer in some populations. But the researchers also acknowledge that the benefits of eating salmon may outweigh the potential risks. To reduce the risk and benefit from eating salmon, look for wild-caught salmon whenever possible. Eat fish in moderation, about twice a week.
Varieties
Salmon can be purchased fresh, frozen, smoked, or canned (which is usually caught in the wild). There are several varieties of salmon, including Atlantic salmon, chinook salmon, coho salmon, and sockeye salmon, which are bred or caught worldwide.
When is it better to buy
Salmon can be found at any time of the year at the grocery store or at the seafood markets. Fresh fish should be stored in the refrigerator or placed on an ice pad. The whole fish should have clear, shiny eyes, a dense flesh that recovers when pressed, and it should have a fresh and mild smell (it should not be too fishy or similar to ammonia).
When buying frozen seafood, pay attention to broken packaging or packaging with frozen ice crystals, which may indicate that the product has been defrosted and re-frozen. Frozen salmon should be firm, not flexible.
Storage and Security
After purchase, store the salmon on ice, in the refrigerator or freezer. If you do not plan to use fresh salmon for 2 days, freeze it in a moisture-proof package. Keep seafood separate from other products and wash your hands and dishes thoroughly after work.
To safely defrost frozen salmon, refrigerate it overnight or close a plastic bag and submerge it in cold water. Cook the salmon at an internal temperature of 60 degrees Celsius. After cooking, put the salmon back in the refrigerator for consumption for a few days. Never eat fish with a rancid smell.
Eating undercooked or raw seafood is dangerous, especially for pregnant women and people with weakened immune systems. If you decide to eat raw salmon in sushi, be sure to go to a restaurant with a good reputation and understand that there are risks of foodborne diseases.
How to cook
Some popular salmon dishes are smoked salmon with bagels and cream cheese. You can also make tortillas from canned salmon.
Fresh or frozen salmon is suitable for a variety of cooking styles and seasonings. Salmon can be grilled, baked, or fried in a frying pan. Season the salmon with herbs, spices and lemon.
