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by inKin
09 Mar

The Best Superfoods - A to Z: S is for Salmon

Originally native to the North Atlantic and the Pacific Ocean, salmon is currently farmed in many places. Packed with omega 3 fatty acids, high-quality protein, minerals, and vitamins, it truly deserves the reputation of one of the most fantastic superfoods in the world.

Although often called Atlantic or Pacific Ocean salmon, it is actually not originally born in the ocean. Salmon spend their "childhood" in freshwaters and then migrate to the ocean. After spending several years there, they eventually return to the place where they were born to spawn. Scientists believe that they find their homeland by using the earth's magnetic field as a compass.  

 

Nutritional Facts 

 

Salmon is loaded with an endless list of nutrients, making it an essential part of a healthy diet. Salmon is the best source of omega 3 fatty acids called EPA and DHA and which can only be found in fish. Omega 3 fatty acids could not be produced by our bodies naturally. We get them from the food we eat. In fact, omega 3 fatty acids are one of the most consumed supplements in the world. But why go for supplements if you can get them naturally. Include salmon in your menu twice a week, and you will cover the recommended intake of omega 3 acids for the week and do an excellent service to your brain and body. 100 gram raw Atlantic red salmon contains approximately 220 calories, of which 1.8 grams Omega 3 acids, 20g protein, and 15.7 g fat. It also includes the following vitamins and minerals: 

 

Vitamins:

  • A: 0.10mg
  • B1: 0.16mg
  • B2: 0.30mg
  • B6: 0.35mg
  • B11: 12 mg
  • D: 9 mg
  • B12: 3 mg

 

Minerals: 

  • Sodium - 150 mg
  • Potassium- 400 mg
  • Calcium - 20 mg
  • Magnesium - 30 mg

 

Health Benefits

 

Weight Control 

Do you wonder how this fatty fish can help you to control and even lose weight? Firstly because it is relatively low in calories. Besides, salmon is a rich source of essential protein and contains zero carbs. This means that it regulates the hormones that are responsible for your appetite. Besides, it makes you deal with hunger pangs keeping you full for a longer period of time. 

 

Heart Health

Say yes to a weekly salmon consumption if you want to have a healthy heart. The American Heart Association recommends eating fatty fish twice a week to reduce the risk of heart diseases. This is all due to the Omega 3 fatty acids - EPA and DHA. Studies provide evidence on the effects of omega 3 fatty acids in reducing death risk from heart diseases and preventing cardiovascular diseases. Potassium is another nutrient found in salmon that helps to prevent heart diseases. Potassium is a mineral that helps the muscles to work, including the muscles of a heartbeat. Potassium also helps to control blood pressure.     

 

 Anti-inflammatory 

Inflammation is a signal from our immune system that something is wrong with our body. This is a natural way how our body fights germs and bacteria. However, it may cause several diseases if it becomes chronic - heart disease, cancer, diabetes, weight gain, osteoarthritis, etc. And what causes inflammation? Very often, chronic inflammation is the result of a bad and unhealthy diet and lifestyle. Excessive usage of sugar, salt, white bread, fast food, etc., can all cause body inflammation. When it comes to inflammation, the best way to fight it is to consume food rich in omega 3 acids - EPA and DHA. And here is when salmon comes to help. A study has shown that people who regularly use salmon in their diet have registered a decrease in inflammatory markers. 

 

Brain Function

Salmon is an excellent aid for your brain health. Did you know that 60% of our brain is fat, and most of this fat consists of fatty acids? Most of the brain's fatty acids are DHA acids that could not be synthesized by our body naturally. To keep our brains healthy and reduce the risk of depression and other cognitive problems, we should consume a DHA diet. DHA can be found mostly in oily fishes, including salmon. 

 

Healthy Skin

Salmon is one of the best superfoods for skin health. If you want to have glowing and healthy skin, do not forget to include it in your weekly diet. And again, the magician here is the Omega 3 acid. Omega 3 acid is good for the skin because it helps to fight inflammation, which may cause the breakdown of collagen. It also helps produce healthy fat, which allows the skin to produce oil which serves as a natural barrier.  

 

Baked Salmon

Do you want to cook something low calorie and carb-free for dinner and to get your weekly dose of Omega 3 acids? Then this oven-baked, juicy salmon recipe is a perfect option. 

 

Ingredients:

  • 1 big lemon sliced
  • 1 salmon fillet
  • 5 tbsp melted butter
  • 2 tbsp honey 
  • 2 cloves of minced garlic 
  • 1 tsp dried oregano
  • Salt and pepper
  • Oil
  • Chopped fresh parsley 
     

Instructions:

  • Preheat the oven to 300 - 350°. Cover a baking sheet with foil and grease with oil. Lay lemon slices in an even layer. Season both sides of the salmon fillet with salt and pepper and place on top of lemon slices.
  • In a bowl, whisk together butter, honey, garlic, and oregano. Pour over salmon, then fold up foil around the salmon—Bake for about 25 minutes. 
  • Garnish with chopped parsley before serving

 

 

 

Photo Credit: Depositphotos

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