This great food that nature offers us and that is inside the blue fish has innumerable advantages that you may not know. There are many benefits of salmon for health and for the skin due to the many properties that omega 3 brings to our body.
We will develop in this article the beneficial properties of salmon if you consume it within your balanced diet.
What are the benefits of salmon?
The benefits of raw salmon are related to the proper functioning of the cardiovascular system because it contains less sodium.
Among the benefits of smoked salmon is its flavor; It is more pleasant for those people who do not like it and for those low-fat diets.
Maybe you’ve asked yourself: How much salmon can you eat a week?
There are nutritionists who recommend their consumption once or twice a week, in order to maintain a balanced diet that meets the necessary requirements.
The properties and benefits of salmon are excellent for health; It is good for your skin and for your hair, besides being delicious and practical food.
Below we detail the main 14 benefits that salmon brings us:
For the heart
Salmon is rich in omega 3, which favors the circulatory system and prevents hardening of the arteries, preventing heart (cardiovascular) accidents.
To reduce inflammation
This fish, being rich in omega 3 and fatty acids, favors the production of tissues in cartilage and prevents inflammation caused by diseases such as diabetes or arthritis.
For the Cognitive System
The consumption of salmon provides benefits in the cognitive system. The omega 3 prevents cognitive deterioration and Alzheimer’s, diseases that usually appear in the elderly.
This fish is known as the food of the brain.
For Eye Health
Among the benefits of salmon is the recommendation to eat this fish for dry eye involvement or macular degeneration.
Several studies have shown that the consumption of omega 3 prevents the growth of blood vessels that is the main cause of this disease.
Ally to lose weight
The salmon-based diet is wonderful for losing weight. The intake of healthy fats provides us with an important source of energy that meets the demands of highly competitive athletes.
Does salmon get fat?
No food makes us fat if we consume it moderately. We must consume what the rhythm of each particular activity demands of us.
Among the benefits of eating salmon is the high content of proteins that help us stay satiated for much longer.
The calories of salmon provide high nutritional and protein levels, a variety of minerals such as phosphorus, potassium, calcium, magnesium and selenium as well as vitamin D, vitamin B12, B6, and Niacin.
Salmon is a very nutritious food.
The nutritional information indicates that every 100 grams of salmon provide us with 25 g of protein, vital to maintain the integrity of our cellular system and protect us from external agents.
It also gives us 250 mg of phosphorus and 310 mg of potassium.
For the Bones
Salmon is rich in vitamin D that helps fix calcium in bones.
Eating salmon is ideal to combat osteoporosis and maintain a healthy bone structure.
Lower Risk of Cancer
Fatty acids have anticancer effects. These fatty acids are not produced naturally by our body and we must take it from food.
This fish, being rich in omega 3, helps us to prevent breast cancer or leukemia.
This fish prevents inflammation due to its high content of omega 3, vitamin D and selenium, which also act effectively in inflammatory, infectious and aging processes.
Do you know that other benefits of salmon are that it acts as an antidepressant?
Studies have shown that omega 3 helps regulate serotonin. This hormone favors the moods, it gives us joy and it is not known in vain as the hormone of love.
It is shown that proteins are closely related to muscle toning.
It is well known that animal protein is more complete and prevents sagging.
Salmon is food that favors the digestive process. If you cook it in the oven or on the grill it will be even lighter.
The consumption of Omega 3 helps maintain healthy arteries promoting blood circulation.
Hypertension is a silent disease that you can fight with the presence of delicious salmon in your diet.
To lower cholesterol
Consuming salmon helps you maintain normal levels of cholesterol and triglycerides in the blood, reducing bad cholesterol or LDL.
One of the main sources of omega 3 is in the animal protein of this fabulous food, and it is recommended to ingest frequently to maintain optimal levels in the body.
Salmon Nutritional Properties
In addition to all the properties of the salmon that we have told you, the regenerative properties of muscle tissues are present due to the high content of vitamins and minerals.
It also regulates the thyroid gland and the intestine.
The benefits of salmon contribute to recovering the smoothness of the skin by the alpha-linolenic acid present in the omega 3.
It helps the absorption of vitamin C and E that help the regeneration of the skin, muscles and hair.
The skin of salmon contains collagen, gelatin and omega 3, so it is highly recommended from the nutritional point of view.
As we have already mentioned, salmon has managed to stand out for having very important nutritional values for us.
They are the following:
- 200 kcal.
- 5 g of proteins.
- 1g of carbohydrates.
- 13 g of total fats.
- 66 mg of vitamin A.
- 17 mg of vitamin B1.
- 17 mg of vitamin B2.
- 5 mg of vitamin B3.
- 98 mg of vitamin B6.
- 1 mg of vitamin C.
- 51 mg of sodium.
- 265 mg of phosphorus.
- 13 mg of calcium.
- 370mg potassium.
- 0 mg of magnesium.
- 1 mg of iron.
In spite of all the benefits and vitamins that salmon has, some risk factors or contraindications can be presented that we describe to you next.
Can you eat smoked salmon during pregnancy?
In pregnancy, we must restrict the intake of fresh or raw salmon because of the risk of contracting listeria bacteria (see Listeria in pregnancy).
The smoked salmon is classified as a raw fish, and the risk of the bacteria is maintained, so you must cook it well and for the necessary time.
The properties of raw salmon and smoked salmon are the same, only that the latter contains more salt so it should be consumed with caution in people suffering from hypertension or with fluid retention problems.
In cases of hyperuricemia or high uric acid values, it should also be monitored, since the salmon contains purine which increases these values.
Neither consumes it in cases of food intolerance to any of its components or allergy to fish.
How to Eat Salmon?
The best way to take advantage of the benefits of salmon is to prepare it steamed, cooked and baked, since in this way its natural properties remain intact.
A very common recipe is the “olive salmon”.
To prepare it, you will need the following ingredients.
- 2 tablespoons of lemon juice
- 3 tablespoons chopped dill.
- 6 cloves of chopped garlic.
- ½ cup of olive oil.
- 600g of fresh salmon, sliced in thin strips.
- Salt and pepper to taste.
The first thing you should do is heat the tablespoon of olive oil in a pan and fry the garlic over low heat. Once it is golden, mix it well with the oil, and let it rest for 20 minutes.
The next step is to place the salmon on a plate and sprinkle some dill. After that, place it in the pan with the oil and garlic.
Finally, you have to season with pepper, salt and lemon juice. Wait for it to brown a little, serve and enjoy this healthy dish of salmon.
There is no doubt that the benefits of eating salmon are wonderful. Precisely for this reason, it is common nowadays to see how people are concerned about including it in their daily diet and thus be able to take advantage of all their benefits and nutritional properties.