Salmon is an attractive and unique fish due to its texture, flavor, and special color, which characterize it as an incredible option for the preparation of different dishes. In addition, it is easy to get in supermarkets and fishmongers.
The health benefits that omega-3 this fish provides are many, due to the large number of proteins and essential fatty acids for the body, such as omega 3, being recommended for hypertension, cholesterol, and weight loss.
In this article, you will learn about the different health benefits that this fish provides, thanks to its various components. Likewise, you will find what its nutritional value is and in what ways you can consume it.
What is salmon?
Salmon is a fresh and saltwater fish, recognized by its orange-pink meat. It has a special flavor and aroma, which is pleasant to the palate. It is considered a superfood for its high protein value and omega-3 content.
Likewise, omega 3 is a very useful fatty acid for the body, since it helps strengthen neurons, prevent diseases, improve the cardiovascular system, and reduce bad cholesterol, among other benefits.
Health benefits of salmon
The health benefits of salmon are many. This fish is known for being a food that helps in the fight and prevention of different body disorders, among which we can mention the following:
1. Protects cardiovascular health
Salmon is a food that helps prevent cardiovascular problems in the body, thanks to the omega-3 fatty acids it contains, thus reducing the risk of heart attacks in healthy people.
A study published by the Chilean Nutrition Magazine mentions that omega-3 fatty acids have an antithrombotic and antiarrhythmic effect that helps protect cardiovascular health in people.
2. Regulates blood pressure
The omega-3 fatty acids contained in salmon also have an anti-inflammatory and vasodilator effect, which help repair arterial tissues, while at the same time, they function as mechanisms to regulate blood pressure control.
3. Lowers cholesterol
Salmon, thanks to its nutrient components and omega-3 acids, helps reduce bad cholesterol levels (LDL) in the body, and in turn, increases healthy levels of this (HDL).
A study carried out in Caracas by nutritionist Maria Isabel Castro mentions that omega-3 polyunsaturated acids help prevent atherosclerosis (accumulation of fats in the arteries) since they reduce the level of cholesterol in the body.
4. Promotes good blood circulation
Salmon is beneficial for promoting good blood circulation in the body, due to vitamins B3, C, and E, which help prevent the formation of clots and prevent the hardening of the arteries in the human body.
5. Contributes to the good condition of the thyroid
The vitamins and minerals that salmon has helped to achieve a good state of the thyroid, these being iodine, selenium, iron, and vitamin A, which this fish has, which makes it a good food if you suffer from hypothyroidism (thyroid hormone deficiency).
6. Improves digestive functioning
An ideal food to improve the functioning of the digestive system would be salmon. This fish has vitamins D, A, C, and group B, which help the intestine function correctly.
It also prevents intestinal disorders such as acidity, poor digestion, fat in the liver, and colon tumors.
7. Boosts memory and concentration
Salmon is a food that helps enhance memory and concentration in people, because it is rich in omega 3 and docosahexaenoic acid (DHA), which helps improve brain development, and therefore, have greater dexterity. Mental.
8. Regenerates muscle tissues
Regenerating muscle tissues can be easier with the consumption of salmon due to its high protein value. Every 100 grams is equivalent to 22 grams of protein which helps with this task. In addition, it has leucine that serves to prevent muscle deterioration.
For this reason, salmon is recommended for athletes and people who carry out regular physical activities, since it is an excellent ally for muscle repair and growth.
9. Strengthens bones
A very useful food to strengthen the bones of the body is salmon. A small serving of this fish has enough vitamin D and calcium to help keep them firm and healthy.
So consuming salmon can prevent diseases such as osteoporosis, osteomyelitis, osteomalacia, and even bone cancer.
10. Reduces the risk of diabetes
The risk of suffering from diabetes is reduced with the consumption of salmon because it helps regulate blood glucose due to the omega-3 it contains.
Likewise, the vitamins A, E, and C and minerals such as selenium, magnesium, and zinc that it contains, collaborate in this process.
11. Reduces the risk of cancer and chronic diseases
Salmon is a fish that has a substance called selenium, acting as a powerful antioxidant in the body, which in turn helps prevent cancer or chronic diseases early.
A study made in the University of Chileon omega 3 fatty acids as a nutritional alternative, concluded that they can be used as protective and preventive agents against the development of prostate, breast, and colon cancer.
12. Contributes to the good condition of the skin and hair
This fish contributes to obtaining a good condition of the skin and hair so that they look brighter and more resistant. This is because it contains a large amount of vitamins A, C, E, D, and group B, which make it possible.
Nutritional properties of salmon
A study made by him Ministry of Food, Fisheries and Agriculture of Spain mentions that salmon is a fish that has multiple nutritional properties with a higher amount compared to other fish, these being the following:
Proteins
The amount of protein that salmon has is high, making it a high-protein food, since every 100 grams of this fish is the equivalent of 22 grams of protein.
Vitamins
Salmon has a wide variety of vitamins, which are essential for the body to maintain good health, among which are vitamins A, B1, B2, B3, B6, B9, B12, C, D, and E.
Minerals
The minerals found within salmon are varied, and like vitamins, their role is to maintain the proper functioning of the body, these being magnesium, zinc, calcium, iron, iodine, sodium, potassium, phosphorus, and selenium.
Fats
The omega-3 fatty acids that salmon has are what make it an attractive food since it has a large amount of healthy fats, distributed in 6 grams of monounsaturated and 2 polyunsaturated fats per 100 grams of this fish.
How to consume salmon?
It is clear that salmon is a fish with a very high nutritional value, and that it has many health benefits; but to consume it, you have to know how to prepare it. Therefore, take into account the following preparations:
Salmon with steamed vegetables
Salmon with steamed vegetables is a simple preparation to make, where you get a light and tasty dish to digest. In addition, it becomes highly nutritious due to the nutrients from the other foods that accompany it.
Ingredients:
- Salmon fillet
- asparagus
- Carrots
- Potatoes
- Dill
- lemon juice
- Olive oil
- Salt and pepper to taste
Preparation:
- Clean and cut the carrots and potatoes into slices. Add salt to taste and place each one in different containers.
- Wash the asparagus and cut the bottom part, since they do not have a good flavor.
- Prepare the salmon with lemon juice, dill, salt and pepper.
- First, cook the carrot in the steamer for 2 minutes.
- Then add the potato slices to the steamer, after 2 minutes of cooking the carrots.
- After another 2 minutes, place the salmon and asparagus in the steamer in an orderly manner.
- Let everything cook in the steamer for approximately 7 minutes.
- Remove and serve on a large flat plate, finally sprinkle olive oil on the preparation.
salmon tartare
Salmon tartare is a dish that is characterized by being raw and accompanied by some vegetables. It is an easy preparation to make and it turns out to be quite healthy and delicious.
Ingredients:
- Marinated salmon
- boiled egg
- Avocado
- Tomato
- watercress leaves
- Whole wheat toast
- Olive oil
- lemon juice
- balsamic vinegar
- Salt and pepper to taste
Preparation:
- Cut the previously cleaned and marinated salmon into squares of approximately 1 cm. Reserve in a container.
- Cut the avocado and tomato to a size and shape similar to salmon. Add to a different container.
- Add the lemon juice to this last mixture.
- Then add all the ingredients and mix well so that the flavors are infused.
- Reserve in the refrigerator for 2 hours before serving or do it immediately with the help of a circular mold.
Salmon burger
Salmon burgers are a delicious recipe in which traditional meat is replaced with fish. It is a simple preparation to make and with a very nutritious and healthy result.
Ingredients:
- ground salmon
- beaten egg
- Breadcrumbs
- Salt and pepper to taste
- Parsley chopped
- Avocado
- Tomato
- watercress leaves
- sprout sprouts
Preparation:
- Wash and chop the tomato into slices. Store in a container.
- Peel the avocado, cut it into julienne strips, and reserve it in another container.
- Mix the beaten egg with the breadcrumbs in a container.
- Add this last mixture to the ground salmon little by little, until achieving a homogeneous texture.
- Prepare the salmon portions in a circular shape for grilling. Add salt and pepper to taste on both sides.
- In a frying pan, add a little oil and wait for it to heat enough to roast the salmon. Approximately 5 minutes per side.
- Remove from the heat and serve along with the other ingredients between the breads. One on top of the other for better attractiveness.
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