Salmon: properties and benefits of this fish
Despite being a highly demonized food for its high fat content, salmon has been shown to be one of the most nutritious fish on the market . This food is a great source of Omega 3 and has many benefits that not everyone knows about.
Index
How many calories does salmon have?
It provides about 220 kilo calories per 100 grams. It may seem like a high number, however, these are good calories that can even help you lose weight. Therefore, salmon is a good option for all those people who want to go on a diet or prepare a menu that does not get too fat. Regarding its protein level, salmon is a very good source of proteins of high biological value. A serving of 100 grams of salmon contains more than 50% of the proteins that we should consume per day. This makes this fish satiating and practically not fattening.
Benefits of salmon
These are some of the most outstanding benefits of this fish
Antinflamatorio natural
Salmon is a source of Omega 3 fatty acids that reduce inflammation in the body. As is known, inflammation can be a symptom or a consequence of important health problems at the heart level, diabetes and arthritis.
Despite being a caloric food, it is about healthy calories that are found in healthy fats and necessary for the body. It is also an excellent source of proteins and minerals such as iodine, magnesium, phosphorus, selenium, iron and calcium, as well as other vitamins, which help maintain the functioning of the thyroid and the intestine.
Source of Omega 3
One of the health benefits of salmon is its content of Omega 3 fatty acids , since these help reduce high levels of bad cholesterol in the blood, helping to keep the arteries in good condition. These acids, among other functions, increase blood clotting time. Thanks to this, the formation of clots and with it, cardiovascular diseases decrease. Omega 3 is also very beneficial for memory.
Helps control nerves
Given its content of Omega 3, the consumption of salmon can help reduce the symptoms of depression and anxiety , within the framework of a healthy lifestyle. People who eat salmon on a regular basis are less likely to experience bouts of depression. Since it has a high dose of tryptophan, an essential amino acid that produces a relaxing effect.
Fight eye problems
This food greatly reduces the risk of suffering from eye diseases such as macular degeneration and dry eye syndrome.
Salmon reduces joint pain, since it helps to produce cartilage tissue and is also effective in treating inflammation when caused by heart disease or diabetes.
Source of vitamins and minerals
Salmon provides vitamin D, ideal for keeping our bones strong and contributing to the formation of bone structure. The vitamins of group B are present in almost all. Of the eight existing, salmon has six: B1, B2, B5, B7, B9 and B12. Their importance lies in the functions in which they are present in the human body. All participate in different processes of cellular metabolism.
This food also has essential minerals , among which iodine stands out, present in 28.32 milligrams per 100 grams. This mineral is essential for the manufacture of hormones, especially those produced by the thyroid gland. Do not forget phosphorus, as it is present in the formation of DNA and RNA. In addition, cells use it to store and transport energy throughout the body. It is also found in the formation of sperm.
Ally to maintain youthful skin
Its anti-inflammatory properties fight the acceleration in the skin aging process caused by other foods high in sugar or carbohydrates. The alpha-linolenic acid present in Omega 3 reduces dryness and sagging of the skin, making it look good. This blue fish promotes the absorption of vitamins such as C and E, which contribute to the cell regeneration of skin, muscles and hair.
Salmon is a very powerful source of selenium, a powerful antioxidant that effectively helps prevent cancer.
Recommended for athletes
Being a food rich in quality protein and low in fat, salmon is a food that is highly recommended for athletes, as it helps them increase muscle tissue and makes the body burn more calories. Its anti-inflammatory properties make it a good aid to repair muscles after intense exercise.
Recommendations when cooking this food
Cooking this oily fish to too high a temperature will degrade the good fats in the salmon and spoil much of its nutritional properties. Therefore, little aggressive cooking is recommended and without adding more fat. Steamed, grilled and baked are the best options.
Salmon contraindications
Although salmon is a healthy and nutritious food for most people, there are cases in which we must take special care .
- For example, when salmon is salted, smoked, or frozen , the salt content increases dramatically. In these cases, people with hypertension or fluid retention problems should restrict their consumption.
- In the case of a biliary diet due to some digestion or absorption problem of dietary fats, it would be advisable to moderate its consumption a lot.
- In the case of suffering from hyperuricemia or high levels of uric acid in the blood, it would be advisable to control the contribution of salmon in the diet, since it has purines that increase these figures.
- Rich in sodium : smoked salmon also provides a significant amount of sodium. This makes it a food not recommended for people suffering from hypertension or disorders associated with fluid retention.
I began to be interested in nutrition from a very young age (I am currently 25 years old), but it was not until adolescence that I knew that I would dedicate my life to this career. I am the mother of a beautiful 5-year-old girl whom I adore and plan to instill in her all the values that guide us towards a healthy and balanced life. I was born and raised in Charleston, South Carolina, where I currently live, and have my own practice where, of course, I practice my profession as a nutritionist.