Salmon is a very delicious and popular fish, which has a lot of nutritional value. This is a fish of Salmonidae family and can be found in both saline water and fresh water. The flesh of the salmon fish varies from pink to red to orange. Salmon can be eaten in a variety of ways such as poached, steamed and grilled. There are many species of salmon fish such as Atlantic Salmon, North Pacific Salmon (Chinook salmon, Chum salmon, Coho salmon, Pink salmon, Sockeye salmon) and Asian Salmon (Cherry Salmon).
Salmon fish is extremely good for health. Salmon contains Omega 3 fatty acids, tryptophan, Vitamin A, Vitamin B 3 (Niacin), Vitamin B 12 (Cobalamin) and Vitamin D. Salmon is also a very good source of selenium, protein, phosphorus and magnesium. In addition, salmon is low in saturated fat and calorie.
Health Benefits of Salmon
• Salmon helps to prevent and control high blood pressure. Salmon is rich in Omega 3 fatty acids and these fats are good for lowering blood pressure levels. Apart from this Salmon is good for preventing and controlling cardiovascular diseases. Not only salmon is rich in Omega 3 fatty acids but also a great source of Niacin and Vitamin B 12.
Niacin or Vitamin B 3 helps to control blood cholesterol levels. Vitamin B 12 lowers the risk of any cardiovascular disease. The omega-3 fats found in salmon prevent erratic heart rhythms, make blood less likely to clot inside arteries. Also, improve the ratio of HDL and LDL.
• Triglycerides in normal amounts are good for our health. But when the amount of Triglycerides in the body goes higher it can cause damage to our health. High levels of Triglycerides are responsible for cardiovascular disease. A study shows only two Servings of Omega-3-rich Fish such as Salmon, a week can lower Triglycerides.
• Eating Salmon regularly can lower the chances of the stroke. Omega 3 fatty acids in Salmon help to remove the blood clot inside arteries.
• Due to Salmon’s high Omega 3 contents it is good for Type 2 Diabetes patients.
• Salmon is considered as a brain food. Eicosapentaenoic acid (EPA) an Omega 3 fatty acid presents in Salmon is essential for brain cells to function properly. Also, fatty fish like Salmon is good to prevent dementia, which normally occurs in the old age.
• Salmon is one of the foods that fight depression. Omega 3 fatty acids are found in Salmon is responsible for reducing the stress and depression. Eicosapentaenoic acid (EPA) plays an important role to lift the mood by improving the blood flow and affecting the hormones and the immune system.
• Fatty fish are always good for cancer protection. Studies have shown us fatty fish eaters are less prone to cancer. Especially in digestive tract including stomach, colon, mouth, pharynx, esophagus and rectum. Salmon is a great source of Selenium which prevents cancer. Studies also show us consumption of fatty fish is a good protection against kidney cancer.
• Salmon is very useful in treating Alzheimer’s and Parkinson’s disease. Vitamin A, Vitamin D, Selenium and the fatty acids protect the nervous system and work as anti depressants. These are helpful for relaxing the brain.
• Salmon is also good for the skin. Omega 3s present in Salmon protect from the sunburn and the skin cancer. Consumption of more Omega 3 rich fish like Salmon can lessen the inflammation caused by UV ray.
• Omega 3 fatty acids in Salmon are great for the eye health. These fatty acids reduce the risk of AMD (age-related macular degeneration) and DES (Dry eye syndrome). Eating Omega 3 rich fish once a week can lower the risk of AMD significantly. Diet high in Omega 6 fatty acids increases the risk of DES but diet high in omega-3 fatty acids lowers risk of dry eye syndrome.
Fatty fish such as Salmon lowers the risk of Leukemia, Multiple Myeloma, and Non-Hodgkins Lymphoma. According to the American Lung Association, consumption of Omega 3 fatty fish such as Salmon reduces the risk of childhood asthma.