The many Health Benefits of Salmon
Nutrition and Health Benefits
The American Heart Association recommends at least 2 servings of fish per week. Now, I know why… This fish is packed with a lot of healthy and beneficial nutrients! Salmon is not only low in calories, but it is also a great source of important and healthy Omega-3 fatty acids (helps with the immune system,circulatory systems, and helps prevent unwanted inflammation) , B6, B12, Niacin (processes fats in the body and lowers cholesterol), tryptophan (an amino acid which helps reduce headaches and even help stop cravings for unecessary amounts of carbohydrates and sweets), Selenium, High in Vitamin D (an entire day’s worth!), Magnesium, and of course…protein!
Wild or Farmed Salmon?
Many don’t even bother to ask this question or understand the difference between the two, so I have to bring this up! Defintely go for the Wild Salmon. Farmed Salmon has been tested with much higher (up to 10 times the amount compared to Wild Salmon) amounts of toxins, including dioxin, toxaphen, dieldrin, polybrominated diphenyl ethers (PBDEs) and polychlorinated biphenyls (PCB’s). These toxins are found to increase the risk of all cancers, diabetes, cardiovascular disease, and can even surpress your immune system – just to name a few things. To keep it short and simple; you don’t want these toxins in your body, and if it is Farmed Salmon, the dangers outweigh the benefits and it is best to avoid them.
Food Preparation
You can buy Salmon in many different ways; fresh, frozen, canned, and raw (sushi). This is great because that means there are many ways to prepare this wonderful and healthy fish without ever getting bored!
Fresh Salmon is great as long as you are planning on preparing your meal same day, or at least in the next short while (usually there will be a “best before” date on the package). Frozen Salmon is convenient if you want to buy Salmon in bulk, without having to deal with your fish going bad. Both Fresh and Frozen salmon can be baked, steamed, and the Fresh can also be grilled. Canned is not necessarily my first choice, but if you want it, I personally recommend choosing the canned Salmon with the bones and skin included, which gives you a higher amount of Calcium in it- perfect for Salmon sandwiches which can replace your Tuna sandwiches. Salmon Sushi rolls is another great way to enjoy Salmon! When I first tried raw Salmon, I was nervous that it might taste “fishy”, but if you go to a reputable Sushi Restraunt, it shouldn’t taste “fishy” at all, and you will enjoy it if you already enjoy sushi.
Serving: 4 oz
Calories: 261 (plain, nothing added)
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Just had Salmon today…feel great about eating it now! :)
When it comes to the how vitamin D benefits us in a lot more ways than is commonly known. The ‘sunshine’ vitamin, as it is sometimes called, is commonly known for its effect on strengthening the bones and joints in the human body by aiding the absorption of calcium. It also helps the body build up immunity. Our bodies can produce vitamin D naturally, if we have enough sun (at least an hour a week). Alternatively, you can find it added to certain foods such as milk, egg yolks, fatty fish, sardines, mackerel, tuna and salmon. These vitamin d rich foods are known to be a great source of omega 3 fatty acids. Cod liver oil capsules are one of the most widely used nutrient and Vitamin D dense supplements. I’ve found that adequate vitamin D levels are absolutely essential for maximized living. I hope it helps you as much as it did for me.