Why salmon is so useful.
Many people are concerned about mercury and other pollutants in fish. However, salmon is a nutrient—rich fish that contains minimal amounts of toxins regardless of whether you buy it farmed or wild.Nutritional value
Nutritional value 85 g of raw wild Atlantic salmon
Caloric content: 121
Fat: 5.4 g
Sodium: 37.4 mg
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Protein: 17 g
Carbohydrates
Salmon does not contain carbohydrates, including fiber and sugar.
Fats
A serving of raw salmon weighing 85 g contains 5.4 grams of fat. Of these, about 1.5 grams are useful omega-3 fatty acids, including EPA and DHA. Less than 1 gram falls on saturated fats.
The fatty acid profile of salmon varies depending on whether it is farmed or caught in the wild. Farmed salmon generally has a higher fat content, including saturated fats. Wild salmon is more dietary.
Protein
The fillet of raw salmon caught in the wild contains 17 grams of protein. Since farmed salmon is fatter, it contains slightly less protein by weight. However, salmon is an excellent source of high-quality complete protein, which contains all the essential amino acids needed by our body.
Vitamins and minerals
Salmon contains vitamin A and many B vitamins. It is one of the few natural food 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 (thanks to edible bones).
Calories
A serving of salmon weighing 85 g. provides 121 calories, most of which comes from protein. Some calories also come from healthy fat.
Health benefits
Fish has long been considered a healthy product. Salmon, in particular, is rich in various nutrients.
Supports heart health
People who regularly eat fish are protected from many cardiovascular diseases. Omega-3 fats help prevent the formation of blood clots that cause stroke and reduce inflammation, which plays an important role 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 essential nutrients for strengthening bones. Although farmed salmon also contains some vitamin D, its amount depends on the type of feed used.
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 protein consists of all amino acids, including those that serve as precursors of mood-regulating neurotransmitters. Fish consumption was associated with a lower risk of depression. The omega-3 fats in salmon are also good for the brain, and several studies have suggested improving mood.
Promotes healthy pregnancy
Omega-3s in salmon, especially DHA, are closely related to the development of the fetal brain and nervous system. Insufficient intake of omega-3 during pregnancy and breastfeeding hinders the development of the brain of infants. Salmon has less mercury than larger fish such as tuna, which makes it a good choice for pregnant women who regularly consume it in moderation.
Allergies
Allergies to fish, including salmon, are potentially life-threatening and are often accompanied by anaphylaxis. An allergy to fish is different from an allergy to other types of seafood, such as shellfish. Often, fish allergy manifests itself at a later age, and not in childhood. If you suspect an allergy to salmon or other finned fish, contact an allergist for a full examination and treatment plan.
Side effects
Chronic consumption of mercury and other pollutants has been associated with an increased risk of obesity, type 2 diabetes, metabolic disorders, stroke and cancer in certain populations. The benefits of salmon consumption may outweigh the potential risks. To reduce the risk and benefit from eating salmon, if possible, look for salmon caught in the wild. Enjoy fish in moderation, about twice a week.
Varieties
Salmon can be bought fresh, frozen, smoked or canned (it is usually caught in the wild). There are several varieties of salmon, including Atlantic salmon, chinook salmon, coho salmon and sockeye salmon, which are grown or caught all over the world.
When is it better to buy
Salmon can be found at any time of the year in the grocery store or at seafood markets. Fresh fish should be stored in the refrigerator or on an ice pillow. The whole fish should have clear, shiny eyes, dense flesh that springs when pressed, and should smell fresh and soft (but not too fishy or similar to ammonia).
When buying frozen seafood, pay attention to the broken packaging or packaging with frozen ice crystals, which may indicate that the packaging was allowed to thaw and freeze again. Frozen salmon should be firm, not bent.
Storage and security
Store salmon on ice, in the refrigerator or freezer after purchase. If you do not plan to use fresh salmon for two days, freeze it in a moisture-proof package. Avoid cross-contamination, store them separately from other food and wash your hands and dishes thoroughly after processing.
To safely defrost the salmon, put it in the refrigerator overnight or seal it in a plastic bag and immerse it in cold water. Cook the salmon to an internal temperature of 63 degrees Celsius. After cooking, put the salmon back in the refrigerator to eat it for a few days. Never eat fish that has started to smell rancid.
Eating undercooked or raw seafood is dangerous, especially for pregnant women or people with weakened immune systems. If you decide to eat raw salmon in sushi or sashimi, be sure to go to a restaurant with a good reputation and understand that there is a risk of food poisoning.
