Generally speaking, salmon is an oily fish that is categorised according to the ocean in which it was caught. They are believed to be a member of the genus Oncorhynchus in the Pacific, whereas they are thought to be a member of the genus Salmo in the Atlantic. There are only one migratory Atlantic salmon species, however, there are five living Pacific salmon species: the Chinook (or king), the sockeye (or red), the coho (or silver), the pink, and the chum (or pink and chum). The majority of salmon consumed in the United Kingdom comes from Scotland, however other types are available.
Nutritional benefits of salmon
A 100g portion of salmon (farmed and cooked weight) provides the following nutrients:
- 232 kcals / 969 kJ
- 25.2g proteins
- 14.6g fat
- 7.3mcg vitamin D
- 20mcg selenium
The dish includes sesame salmon, purple sprouting broccoli, and sweet potato mashed potatoes.
What are the top five health benefits of eating salmon fish, according to experts?
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1. May support a healthy heart
Oily fish, such as salmon, are high in omega-3 fatty acids, a form of polyunsaturated fat that is beneficial for heart health. These fatty acids are vital since the body is unable to create them on its own, thus we must consume them on a regular basis as part of our diet. The most advantageous omega-3 fatty acids, known as long-chain omega-3 fatty acids, are found in naturally occurring form in oily fish in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), respectively (DHA).
In addition to supporting a healthy heart, these fatty acids are known to aid in the maintenance of skin, joints, and hormonal balance. Apart from cardiovascular illness, scientists are currently exploring if fish intake may protect us against certain malignancies and disorders such as asthma, high blood pressure, macular degeneration and rheumatoid arthritis, among other things.
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2. It is possible that it will help with brain function
We've been taught for a long time that fish is "brain food," and there is compelling evidence to back this claim. Studies have shown that frequent intake may help to slow down age-related brain deterioration and may even help to boost memory — the omega-3 fatty acids are thought to be responsible for this. Studies looking at the function that fatty types of fish play in illnesses such as Alzheimer's disease, depression, and multiple sclerosis have shown that they are beneficial.
3. It may have anti-inflammatory properties
Oily fish has been shown to be effective in reducing the effects of inflammation, which is crucial in the management of a variety of chronic illnesses, such as diabetes and cancer, among others. According to some research, increasing your intake of fatty fish such as salmon may help reduce your levels of indicators that signal inflammation.
4. It has the potential to be protective
The pink colour of salmon is due to the high concentrations of astaxanthin, a powerful antioxidant that protects the body from free radical damage. By increasing cholesterol levels and operating in conjunction with omega-3 fatty acids, this substance has been associated with a reduced risk of heart disease as well as protection of the brain and neurological system.
5. It has the potential to promote healthy ageing
As an excellent source of protein, salmon is beneficial for preserving bone health, avoiding muscle loss, and assisting the body in its healing and repair processes. Its high astaxanthin concentration may aid in the preservation of skin suppleness, the reduction of indications of ageing, and the protection of the skin against ultraviolet radiation.
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Is salmon a healthy food for everyone?
Oily fish is nutrient-dense and provides healthy omega-3 fatty acids; however, oily forms of fish such as salmon may contain low amounts of pollutants such as dioxins and polychlorinated biphenyls, which are known carcinogens. As a result, it is recommended that some populations limit their intake of oily fish to no more than two servings per week. This includes the following:
- Girls, young women, and women who are contemplating a pregnancy are all at risk.
- Women who are pregnant or nursing should adhere to special recommendations.
