Omega-3, vitamins, all the health benefits of salmon

What are the characteristics of salmon?

Much appreciated by the whole family, salmon has excellent qualities:

  • many vitamins
  • omega-3
  • a source of protein

What are the nutrients in salmon?

The nutritional benefits of salmon: is it good for your health to include it in your diet?

When we say fatty fish, we very often think of salmon. The salmon steak is very popular with the whole family and young children, simple to cook it is a healthy ally for young and old.

Starting with its richness in omega-3 since it is rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), In 100 grams of this oily fish, there are approximately 3.2 g of omega-3 ( 1.9g EPA/DHA and 1.3g ALA). On a daily basis, omega 3 fatty acids are essential the development and functioning of the retina, brain and nervous system. Omega-3s are useful in reducing the risk of developing cardiovascular disease and coronary heart disease. Thus, sufficient intakes of omega 3 are essential in women of childbearing age, in pregnant women, in breastfeeding women and in children. Sufficient consumption of omega-3 could also reduce the risk of suffering from age-related macular degeneration (AMD) according to certain scientific studies. In addition, eating oily fish would also help reduce the risk of suffering from a cerebrovascular accident (CVA).

Today, studies agree on the health benefits of omega-3s. As ANSES points out, they are useful for lowering blood pressure in people with high blood pressure, to reduce the amount of triglycerides in the blood and to reduce cardiovascular morbidity and mortality in people suffering from cardiovascular pathologies. In recent years, other studies have also shown links between the consumption of oily fish and a reduced risk of depression and the onset of Alzheimer’s disease. Essential for the proper functioning of the brain, omega-3s are also allies for memory.

Salmon, a source of protein

A 100 gram portion of salmon contains 22.7 grams of protein, another good reason to eat salmon as part of a varied and balanced diet. Proteins are essential because they guarantee the construction and maintenance of muscle mass. Another interest, they participate in the renewal of muscle tissue, appendages (hair, nails, body hair) and skin. In addition, proteins participate in many physiological processes, for example in the form of digestive enzymes, hemoglobin, hormones, receptors or immunoglobulins (antibodies) as summarized by ANSES.

A source of vitamins

Another good reason to put it on the plate: it is a natural source of vitamin D. The latter is essential for the human body since it contributes to bone development and the proper functioning of the immune system. Vitamin D is involved in the health of bones and teeth since it makes calcium and phosphorus available. Salmon also contains vitamin E in the form of alpha-tocopherol.

Salmon is also composed of vitamin A, group B vitamins, selenium, phosphorus, copper and of iron.

Does salmon make you fat?

Per 100 grams, salmon contains less than 200 calories. To limit caloric intake, favor a piece of natural salmon, without sauce or added fat. Generally, wild salmon is lower in calories than farmed salmon. As wild salmon lives in the wild, it has leaner flesh.

Smoked salmon, what are the elements to check?

If the smoked salmon is no fatter than a salmon steak, beware of the amount of salt. Smoked salmon can be kept cool between 0 and 4 degrees. If the wrapper is soft and droplets appear, the smoked salmon has been stored incorrectly. If you take it out of the freezer, it can be kept cool for 24 hours.

What are the different species of salmon?

There are several species of salmon. One farmed – Atlantic salmon – and three wild Pacific – red, chum and pink. These last three do not have the same color flesh, it can be brighter for red salmon or paler for pink salmon.

Salmon is a fish that belongs to the Salmonidae family. For those who want a superior quality salmon, it is possible to opt for a red label salmon. This appellation guarantees specific characteristics concerning the conditions of breeding, feeding, packaging, cutting, presentation and traceability.

If wild salmon displays more micronutrients, it may also be contaminated with heavy metals as a result of ocean pollution. With farmed salmon the risk is lower but the flesh is less rich in omega-3 – in some cases – because it depends on its diet. Also beware, some farmed salmon are treated with antibiotics.

Heavy metals: why shouldn’t you eat too much salmon?

To limit exposure to heavy metals, ANSES recommends eating fish twice a week, combining fatty fish with a high omega-3 content and lean fish. The health agency also encourages a variety of species and places of supply.

Depending on the seasons and desires, salmon is available in many recipes for the greatest pleasure of the whole family.

  • For those who want to taste it raw, you can do it by gravlaxin sushi or in tartar.
  • More classic, it can be marinated in a sauce then returned to the pan for a few minutes.
  • The salmon will also be excellent baked in foil or in pasta.
  • For those in a hurry, it can be placed in a bagel with fresh cheese or on a quiche.
  • Finally, the canned salmon can replace canned tuna in many recipes such as rice salads during the summer.

What precautions with the consumption of salmon?

Pay attention tofish allergyit is rare but it does exist and can be manifested by an oral allergy syndrome or generalized urticaria.

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Recipe ideas with salmon

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