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What is useful for salmon — 7 facts based on research

Salmon or Atlantic salmon is one of the healthiest and most nutritious foods on the planet. This is an oily fish that contains a huge amount of vitamins and minerals, as well as polyunsaturated fatty acids.

Eating salmon is associated with a number of beneficial properties for the human body. It has a positive effect on the health of the heart and blood vessels, the musculoskeletal system, prevents the appearance of cancer and a number of diseases of the thyroid gland.

7 useful properties

Below are 7 facts about the benefits of salmon, which have a scientific basis.

1. Source of valuable substances

Salmon has a relatively low calorie content – about 206 calories per 100 grams.  At the same time, she contains record amount of nutrients:

Name of the component Percentage of the recommended daily requirement (per 100 grams of product)
vitamin B1 15,3 %
Vitamin B2 14 %
Vitamin B5 32 %
Vitamin B6 40 %
Vitamin B12 100 %
Vitamin D 66 %
nicotinic acid 47 %
potassium 17 %
phosphorus 26 %
iodine 33 %
cobalt 200 %
copper 25 %
selenium 66 %
Omega-3 fatty acids 65,4 %
Omega-6 fatty acids 8 %

All biologically active substances perform important functions in our body, for example:

  • B vitamins supports the functioning of the central nervous system and metabolism in general;
  • Potassium Regulates blood pressure levels;
  • Phosphorus strengthens bone tissue;
  • Selenium prevents autoimmune and malignant thyroid diseases.
Salmon is rich in nutrients that are important for the normal functioning of the human body.

2. Improving brain function

According to the data scientists from the USA, any fatty varieties of fish, as well as fish oil, facilitate the course of depressive disorders, contribute to Memory improvement and attention.

For example, proven that eating salmon 2 times a week slows down age-related memory loss in people over 65 years of age by 13%.

Fish also reduces the risk of degenerative brain diseases (Alzheimer's disease, Peak).

Regular consumption of any fatty fish improves the cognitive sphere and facilitates the course of depression, as well as prevents the appearance of degenerative pathologies of the central nervous system.

3. Suppression of chronic inflammation

Chronic inflammation is a physiological but extremely dangerous process in the human body.

It is associated with the appearance of malignant neoplasms and many chronic diseases of the cardiovascular and endocrine systems.

Studies conducted under the supervision of Chinese specialists demonstrate the ability of salmon to reduce the level of key markers of inflammation (tumor necrosis factor alpha, interleukins 1 and 6) in the blood. Consumption of only 80 grams of fish per day is enough to achieve a positive result.

Salmon has the ability to inhibit chronic inflammation and thereby reduce the risk of developing malignant tumors and a number of chronic pathologies.

4. Weight Loss Aid

Any product rich in protein (salmon is 21.3% protein), increases the production of hormones that quench hunger. After eating fish, the craving for food decreases for several hours.

According to the data experts from the Netherlands, there is also an acceleration of metabolism after taking salmon by an average of 5-15%. This means that the rate of breakdown of adipose tissue in order to meet the energy needs of the body increases.

Italian scientists even proved the ability of salmon to reduce the severity of fatty liver infiltration in the presence of obesity.

The inclusion of Atlantic salmon in the diet has a beneficial effect on body weight. Fish can be included in diets aimed at weight loss.

5. Prevention of cardiovascular diseases

Chinese scientists revealed salmon's ability to reduce the risk of developing most of the most common pathologies from the heart and blood vessels. Fish has the following effects:

  1. Normalization of cholesterol levels in the blood. Salmon reduces the level of total cholesterol, as well as its atherogenic fractions in the blood (TAG, LDL, VLDL). Also is celebrated the growth of "valuable" cholesterol – HDL. As a result, the probability of formation of atherosclerotic plaques on the walls of arteries decreases.
  2. Reduction of blood pressure. Salmon is rich in potassium, which causes relaxation of the vessel walls followed by their by extension and a drop in blood pressure.

Thus, fish can be included in the diet in order to prevent hypertension (as well as the prevention of disorders associated with this disease: stroke and myocardial infarction) and pathologies whose development is associated with atherosclerosis (for example, coronary heart disease).

Salmon affects the key mechanisms of the development of the most common cardiovascular diseases.

6. Improving thyroid health

Salmon contains a large amount of selenium, a valuable trace element with antioxidant activity.

Numerous Studies ( 1 , 2 , 3 ) show that selenium is able to prevent malignant transformation of thyroid cells, as well as reduce the risk of autoimmune diseases of this organ (by inhibiting the production of antibodies).

Eating salmon is an easy way to maintain thyroid health.

7. Maintaining and increasing muscle mass

Salmon provides the body with a large amount of valuable protein, which is an important building block that is required to maintain and gain muscle mass.

Against the background of adequate protein intake, how claim American scientists, degenerative diseases of muscle tissue (for example, sarcopenia) are much less common, and the muscles themselves work more efficiently, allowing them to achieve high athletic results.

Experts recommend consume at least 20-30 grams of high-quality protein with each meal, which corresponds to 96-140 grams of salmon.

Salmon contains many valuable proteins necessary to maintain muscle volume and improve athletic performance.

Possible harm

In most cases, the human body tolerates salmon well. In rare cases, complications may develop:

  1. Allergic reactions. Allergy to all salmon is extremely rare, but is characterized by a systemic nature of the course (anaphylactic shock, Quincke's edema).
  2. Constipation. The abundance of fish proteins and fats can lead to malfunctions in the smooth muscles of the digestive system and the appearance of persistent constipation.
  3. Poisoning. Unfortunately, Atlantic salmon is practically not found in the wild, it is grown artificially. To do this, antibacterial, hormonal and other drugs are sometimes used that can negatively affect human health. Salmon also accumulates mercury in its body, which is harmless to an "ordinary" person (in small amounts), but in pregnant women it can cause fetal development defects.
Despite the abundance of useful qualities, it is necessary to correctly approach the inclusion of salmon in the diet, taking into account the possible risks.

How to choose the right one?

Salmon is an expensive kind of fish, so it is often the subject of "fakes". Sometimes cheaper representatives of the Salmon family are given out for it.

Characteristic features of salmon:

  1. Average weight. Fish can weigh from 10 to 27 kg.
  2. Head. The front part is pointed.
  3. Fins. Should be long and thin.
  4. Scales. The scales are large, without black or red dots.

When buying salmon fillets or steaks, it is harder to recognize fish. The main feature is a pale pink color with a lot of streaks.

It is recommended (despite the high cost) to buy live or chilled fish, since it retains more biologically active substances (compared to frozen). The distinctive features of high-quality are:

  • Wet scales, without mucus and white or yellow spots;
  • Bulging shiny eyes;
  • Elastic and elastic body (there are no deformations after pressing).

What is the best way to cook?

The next no less significant stage is the choice of a useful cooking method.

Baking salmon in the oven is welcome. With this method of heat treatment, the maximum amount of vitamins and minerals is preserved, and there is no significant destruction of polyunsaturated fatty acids.

Less preferred options are:

  • Boiling;
  • Extinguishing;
  • Frying in a frying pan.

When cooking or stewing, the amount of useful substances is significantly reduced, while frying – a number of carcinogens are released.

Salted or lightly salted salmon can be consumed, but its biological potential is lower, and excess salt has its own health risks.

It is better to give up smoked Atlantic salmon altogether. Such a product negatively affects the functioning of the gastrointestinal tract, can provoke an exacerbation of chronic diseases. Cold smoking uses a large number of chemicals that can disrupt the course of pregnancy and even provoke the development of malignant tumors.

Separately, it should be noted that you should not eat raw salmon. Fish meat can cause helminthiasis of various origins.

On the basis of salmon, you can cook a lot of delicious dishes: soups (lohikeitto, kari, ukha), pies, salads and even kebabs. All of them have a pleasant taste and a unique aroma.

Atlantic salmon caviar has become widespread. It has a granular structure and a delicate taste with a slight fish aroma. The eggs themselves are red or orange in color, large (4-6 mm in diameter), fragile (burst under any mechanical action).

Fish milks (seminal glands) are also used in cooking.

Salmon is a valuable kind of fish. It is necessary to carefully approach the choice of the product itself on the shelves of stores, as well as the method of culinary processing, which will preserve the maximum amount of biologically active substances.

Conclusion

  1. Thus, Atlantic salmon is of great value to our body.
  2. Salmon is able to improve the health of the cardiovascular and musculoskeletal systems, improve the functioning of the thyroid gland, prevent cancer and help in weight control.
  3. It is necessary to correctly approach the choice of product in stores and give preference to useful methods of heat treatment (baking in the oven or boiling).
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