Why You Should Eat Salmon: Salmon is not only a natural source of vitamin D. Why should you eat it?

Salmon is prized for its taste. It is also an excellent source of omega acids, complete protein and vitamins.

Salmon is so popular that it is available in almost any form – raw, frozen, smoked, canned, in spreads or as an ingredient in prepared meals.

The fact that it has not had the best reputation lately does not prevent the increase in demand for this fish. Much is said about its harmful effects on health.

Salmon - nutritional value

Salmon is one of the fattest fish in the sea. Fat is 5-7% of body weight, and farmed fish contain several times more.

The vast majority of it consists of unsaturated fatty acids (mainly omega-3), which are essential for the human body, which is unable to synthesize them on its own.

Their functions include: regulation of lipid metabolism, normalization of blood pressure and immune response, anti-inflammatory and anticoagulant action, support for the functioning of the nervous system and visual organ.

Thus, essential fatty acids (EFAs) protect the body from cardiovascular diseases, cancer, type 2 diabetes, obesity, depression, skin diseases. Salmon is also a very good source of healthy protein (containing essential amino acids). 100 g of fish contains about 20 g of this basic building block of all cells and one of the sources of energy.

Both Pacific and Atlantic salmon contain a lot of vitamin D, which is involved in the metabolic processes of bones and muscles, prevents cardiovascular diseases, cancer, and supports the immune and nervous systems.

Fish also contains a significant amount of B vitamins, in particular B6 and B12. They participate in metabolic processes, are responsible for the proper functioning of the nervous system, affect the work of the heart and blood pressure, participate in the formation of antibodies, hemoglobin, hormones, and enzymes.

The nutritional value of salmon is also determined by the wealth of minerals it contains, especially the exceptionally high content of selenium and phosphorus. The first protects the body from the harmful effects of free radicals, strengthens the immune system, and regulates the thyroid gland. The second is responsible for the condition of the bones, nerve conduction, and maintaining the acid-base balance in the body.

Is smoked salmon healthy?

Smoked salmon is especially popular. Although it is a product with many nutritional values, it is worth knowing that it contains much less polyunsaturated fatty acids (omega-3 and omega-6) and a large amount of sodium, the excess of which is one of the main causes of hypertension.

The content of other nutrients in smoked fish is comparable to the fresh version, although the former contains slightly less vitamin B and more D and A. Although smoked salmon is not without nutritional value, it should be consumed in moderation.

This is due to the fact that during the processing, compounds are formed that are harmful to health. Some of them have carcinogenic properties.

Norwegian Salmon vs Pacific Salmon

Salmon is a marine fish that swims into rivers during the spawning season. Atlantic salmon live mainly in the northern waters of the Atlantic, the rivers of North America and in European waters, especially in the Baltic and North Seas.

Pacific salmon live in the northern Pacific and Arctic Oceans. Wild Baltic salmon are rare because their population is endangered.

Pacific salmon, which is slightly more common, is usually available frozen or smoked. However, it is the healthiest choice of the types available on the market.

Wild salmon, eaten in its natural state, contains less fat (including omega acids) than farmed fish, but this has its pros and cons.

Salmon and Health

Because of the potential risks, salmon should be included in the diet of children, adolescents, pregnant women, people struggling with cancer or metabolic diseases in moderation. However, this does not mean that you should exclude this tasty fish from your menu.

According to many researchers, the health benefits of eating salmon far outweigh the potential for adverse effects.

Moreover, only a small amount of fish available on the market does not meet the required quality standards, and buying wild salmon is always a good choice.

First of all, you should use common sense and avoid the cheapest products - those produced at the lowest cost.

Earlier, it was reported that the volume of production of medicinal products in Moscow had increased .

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• salmon
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• Vitamin D
• 6 February 2024

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