Health benefits of Salmon – Times of India

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Health benefits of Salmon

How to consume salmon?

Salmon is a high-oil fish and can be consumed grilled, braised or baked along with steamed or blanched vegetables. Since salmon is available in many forms like tablets and oils, it can be consumed as instructed by your family physician.

How to store salmon?

Ensure that the freezer is set at a temperature of less than 4 degree Celsius. Keep the salmon either in a vacuum pack or plastic wrapping, as this pink-coloured fish gets affected by the smells of other foods.

Due to the rich nutrients it offers, salmon is a favourite amongst health experts, doctors and fitness enthusiasts. Following are the natural contents that it contains and things that make it a healthy fish:

Omega 3:

Omega-3 are fatty acids which are essential for our body. Omega-3 is important as it promotes healthy joints and skin, reduces the risk of heart diseases and aids in brain development. According to many studies, it has been proved that consumption of omega-3 is good for cardiovascular health.

Omega-3 fatty acids also help in preventing high blood pressure, high cholesterol, diabetes, arthritis, depression, brain disorders, skin disorders and some types of cancers.

Omega-3 is specified and termed as an essential fatty acid because the body cannot synthesise it on its own and it must be obtained from what we eat. Since salmon is an oily fish, omega-3 occurs naturally in it. Omega-3, according to many scientists, may also lower the risk of many chronic diseases such as diabetes and depression.

Although there is no recommended daily intake of omega-3 fatty acids, many health experts and doctors recommend that adults should intake a minimum of 250-500 mg of omega-3 per day. The American Heart Association (AHA) recommends that adults should include at least 2 servings of omega-3 per week to get maximum benefits out of this fresh water fish.

Proteins:
Salmon contains essential amino acids that promote growth and help maintain muscle tissue mass. The protein found in salmon helps the body maintain a healthy metabolism which promotes weight loss. A 100 gm fillet or serving of salmon contains 22-23 grams of protein.

Since proteins are the building blocks of our body, it is essential to get it from the most natural sources possible. Several studies have shown that salmon contains small bio-active protein molecules that provide special support for joint cartilage, insulin effectiveness and control of inflammation in the digestive tract.

Vitamins:
To maintain a healthy active lifestyle, it is essential to include salmon in your diet because it contains vitamins like B1, B2, B3 and B5 in optimum quantities. These vitamins are involved in several important processes in our body. These processes include turning the food we consume into energy, creating and repairing DNA genes and reducing inflammation that can trigger possible heart diseases. According to recent research, Vitamin B of all kinds help to maintain optimal functioning of our brain and nervous system.

Salmon is also rich in vitamin D. Vitamin D promotes healthy bones and teeth and may help decrease the risk of developing multiple sclerosis and some types of cancer.

Minerals:
Salmon is a source of minerals like phosphorous, potassium and selenium.

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