Health benefits of eating Salmon Fish. Fish are excellent sources of proteins, vitamins and minerals, and Salmon is no exception. Here’s why you must include this fish in your diet.
Those living in Mumbai/Maharashtra call the Salmon by the name ‘Rawas’ (I assume its called the same in Hindi as well).
Salmon is found both in freshwater as well as in saltwater (its born in freshwater, travels and lives in salt water and returns to freshwater to spawn).
Why Consume Salmon?
Salmon, being rich in nutrients, is a favourite among health experts, doctors and fitness enthusiasts. Eating Salmon offers multiple benefits:
- Its great for hair, skin, joints and brain.
- Its enriched with vitamins, minerals and, most importantly, omega-3
- Salmon is also available in the form of tablets, syrups and as frozen.
Varieties of Salmon
There are various varieties of salmon available in the market, such as sockeye, Atlantic and coho. In India, salmon is mostly imported (frozen) from many parts of the world.
How to Consume Salmon?
Salmon is a high-oil fish that can be cooked in a variety of ways. You can grill it, braise it or bake it and have it along with steamed or blanched vegetables.
Because salmon is available in other forms like tablets and oils, it can also be consumed as instructed by your physician.
How to Store Salmon?
The pink-coloured Salmon has to be kept refrigerated; keep it in the freezer at temperature of under 4 degree Celsius.
Its recommended that you keep the salmon in the vacuum pack or plastic wrapping, as the fish is likely to get affected by the smell of other foods.
Natural Contents of Salmon
Here’s why Salmon is considered a healthy fish:
Omega 3:
Omega-3 are fatty acids, that promote healthy joints and skin, reduces the risk of heart diseases and aids in brain development. Consumption of omega-3 is also good for cardiovascular health, for preventing high blood pressure, high cholesterol, diabetes, arthritis, depression, brain disorders, skin disorders and some types of cancers. It also lowers the risk of many chronic diseases such as diabetes and depression.
Omega-3 is termed as an essential fatty acid and must be obtained from what we eat.
Although there is no recommended daily intake of omega-3 fatty acids, the American Heart Association (AHA) recommends that adults should include at least 2 servings (250-500 mg) of omega-3 per week to get maximum benefits out of this fresh water fish.
Proteins:
Salmon contains essential amino acids that promote growth and help maintain muscle tissue mass, and promotes weight loss. Its also good for your joint cartilage, insulin effectiveness and control of inflammation in the digestive tract.
A 100 gm fillet or serving of salmon contains 22-23 grams of protein.
Vitamins:
Omega-3 also contains vitamins like B1, B2, B3 and B5 in optimum quantities, these vitamins are involved in several important processes in our body. Vitamin B of all kinds help to maintain optimal functioning of our brain and nervous system. Salmon is also rich in vitamin D that promotes healthy bones and teeth and may help decrease the risk of developing multiple sclerosis and some types of cancer.
Minerals:
Salmon is also rich in minerals like phosphorous, potassium and selenium.
Wild salmon is quite high in potassium (vegetarians can have bananas for potassium). Potassium helps control blood pressure level (usually caused by high sodium levels – salt – in food), by preventing excess water retention in the body. Phosphorous are useful for building strong bones and teeth, maintaining a healthy heart and promoting good kidney health.
Another type of mineral found in salmon is selenium. Selenium helps fight heart diseases, some cancers and thyroid disease.
Keep in mind that a low intake of minerals means reduced immune function, increased risk of developing some cancers and easily catching viral diseases.
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