Salmon provides 22—25 grams of protein per 3. Below is the B vitamin content in 3. These vitamins are involved in several important processes in your body, including turning the food you eat into energy, creating and repairing DNA, and reducing chronic inflammation, which can lead to disease , Studies have shown that all of the B vitamins work together to maintain optimal functioning of your brain and nervous system.
Unfortunately, even people in developed countries may become deficient in one or more of these vitamins Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation, and protecting heart and brain health.
Potassium helps manage your blood pressure. It also reduces your risk for stroke 19 , One review found that supplementing with potassium significantly reduced blood pressure levels in people with high blood pressure, especially for those consuming large amounts of sodium Potassium also works with sodium to help regulate fluid balance and lowers blood pressure by preventing excess water retention Nevertheless, getting enough selenium in your diet is important.
Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease, and may reduce the risk of cancer 23 , 24 , 25 , Consuming salmon and other high-selenium seafood has been shown to improve blood levels of selenium in people whose diets are low in this mineral 27 , One older study found that blood levels of selenium increased significantly more in people who consumed two servings of salmon per week than those who consumed fish oil capsules containing less selenium Astaxanthin is a compound linked to several powerful health effects.
As a member of the carotenoid family of antioxidants , astaxanthin gives salmon its signature red hue. Astaxanthin appears to lower the risk of heart disease by reducing oxidation of LDL bad cholesterol and increasing levels of HDL good cholesterol Some research also suggests that astaxanthin may reduce inflammation, decrease oxidative stress, and protect against the build-up of fatty plaque in the arteries, which could potentially reduce the risk of heart disease In addition, astaxanthin is believed to work with the omega-3 fatty acids found in salmon to protect the brain and nervous system against inflammation In one study, 44 people with sun-damaged skin who were given a combination of 2 mg of astaxanthin and 3 grams of collagen for 12 weeks experienced significant improvements in skin elasticity and hydration Salmon contains between 0.
Astaxanthin is an antioxidant found in salmon that may benefit heart, brain, nervous system, and skin health. Eating salmon on a regular basis may help protect against heart disease Many people have too many omega-6 fatty acids in their blood in relation to omega-3s. Research suggests that when the balance of these two fatty acids is off, the risk of heart disease increases 35 , You will find the flesh orange-red in colour and firm to touch.
A 6-ounce serving comes at calories , with A 6-ounce serving will provide for calories with The flesh colour is deep red. The higher fat content makes for a rich flavour when broiled or grilled. Pink salmon has the lowest calorie count of It has A 6-ounce serving has calories with Chum salmon has pale pink flesh and has a subtle taste. The one suggestion would be to look for wild caught salmon as they would contain lower mercury, pesticide and persistent organic pollutants when compared to the farmed variety.
Salmon is a versatile seafood item that can be grilled, poached or smoked. You can choose how to have your salmon depending upon your dietary requirement. Astaxanthin is a carotenoid with neuroprotective properties that appear to work in conjunction with omega-3s to slow the aging of the brain.
Allergy to fish, including salmon, is potentially life-threatening with anaphylaxis as a common symptom. It's not unusual for fish allergies to appear later in life rather than during childhood.
If you suspect an allergy to salmon or other finned fish, see an allergist for a full evaluation and treatment plan. There is some controversy about eating wild versus farmed salmon.
While many farms are taking measures to be more sustainable and clean, farm-raised salmon can have 5—10 times more pollutants than wild salmon.
But researchers also acknowledge that the benefits of salmon consumption may outweigh potential risks. Enjoy fish in moderation, about twice per week. Salmon can be purchased fresh, frozen, smoked, or canned which is typically wild-caught. There are several varieties of salmon, including Atlantic, Chinook, coho, and sockeye salmon which are farmed or fished all over the world.
Salmon can be found at any time of the year in the grocery store or seafood markets. Fresh fish should be displayed under refrigeration or set on a bed of ice. Whole fish should have clear, shiny eyes, firm flesh that springs back when pressed, and should smell fresh and mild never overly fishy or like ammonia. When buying frozen seafood, watch out for broken packaging or packaging with frozen ice crystals that may indicate that the package was allowed to thawed and refreeze.
Frozen salmon should be hard, not bendable. Keep salmon on ice or in the refrigerator or freezer after purchasing. If you don't plan to use fresh salmon within 2 days, freeze it in moisture-proof wrapping. Avoid cross-contamination of raw seafood by keeping it separate from other food items, and washing hands and utensils thoroughly after handling. To thaw frozen salmon safely, refrigerate it overnight or seal it in a plastic bag and immerse in cold water.
Cook salmon to an internal temperature of degrees Fahrenheit. Never eat fish that has started to smell rancid. Eating undercooked or raw seafood is dangerous, especially for pregnant women and people with compromised immune systems. If you choose to eat raw salmon in sushi or sashimi, be sure to go to a reputable restaurant and understand that there are risks of foodborne illness.
Some popular salmon dishes include smoked salmon or lox with bagels and cream cheese. Using canned salmon, you can also make salmon cakes. Fresh or frozen salmon holds up to a variety of cooking styles and seasonings. Salmon can be grilled, baked, poached, broiled, or pan-fried. Flavor salmon with herbs, spices, and lemon. Get nutrition tips and advice to make healthy eating easier. Fish, salmon, Atlantic, wild, raw. FoodData Central. Department of Agriculture.
Published April 1, Fish faceoff: Wild salmon vs. Cleveland Clinic. Mackerel 90 more Catfish 98 more Sardines 0. Tuna 0. Halibut fillet, meat 1. Cod 2. Catfish 2. Crayfish 2. Shark meat 2. Herring 3. Alaska pollock fillet, meat 3. Haddock 3. Eel fillet, meat 3. Tilapia fillet, meat 3. Sardines 4. Trout 5. Swordfish fillet, meat 7. Tuna 8. Salmon 8. Atlantic salmon 8. Mackerel 9. Tuna 1 more Shark meat 1 more Smoked or grilled salmon 1. Sardines 1. Swordfish fillet, meat 2. Eel fillet, meat 4 more Smoked or grilled salmon 72 more Smoked or grilled salmon 23 more Tuna 38 more Mahi Mahi 38 more Ahi Tuna 40 more Cod 43 more Flounder fillet, meat 45 more Halibut fillet, meat 46 more Tilapia fillet, meat 50 more Shark meat 51 more Perch 52 more Haddock 54 more Atlantic salmon 55 more Catfish 55 more Salmon 55 more Trout 59 more Anchovy 60 more Herring 60 more Sardines 61 more Swordfish fillet, meat 66 more Carp 66 more Mackerel 70 more Alaska pollock fillet, meat 71 more Halibut fillet, meat 3 more Swordfish fillet, meat 5 more Catfish 8 more Tuna 8 more Salmon 9 more Atlantic salmon 9 more Tilapia fillet, meat 10 more Smoked or grilled salmon 11 more Haddock 11 more Mackerel 12 more Cod 16 more Flounder fillet, meat 21 more Mahi Mahi 22 more Perch 28 more Shark meat 34 more Carp 41 more Herring 57 more
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