Salmon is a fish that stands out for its popularity in different recipes due to its delicate taste, characteristic color and versatility for the kitchen. However, the reason for its popularization was thanks to the salmon’s wonderful health benefits, especially after several scientific studies discovered that its consumption involves a lot of benefits, among them, stood out its high amounts of healthy fats like the Omega 3 that help reduce the risk of cardiovascular disease , but this is not all, below we will know more about the benefits of salmon:
The benefits of salmon are mainly due to its omega three content
Benefits of salmon to be highlighted
It is a source of omega 3
The benefits of salmon are mainly due to its content in Omega 3, which is considered an essential fatty acid and, therefore, can not be synthesized by the body and must be obtained through food. This substance is present in foods of plant origin, but especially in fish that live in deep waters of cold oceans (such as tuna, cod, sardines, trout, herring, and mackerel). Salmon, however, represents one of the main dietary sources of omega-3 fatty acids in its so-called eicosapentaenoic (EPA) and docosahexaenoic (DHA) forms.
Promotes a healthy cardiovascular system
It has been proven that fish consumption of omega three can have an anti-inflammatory, protective action of the heart and circulatory system, consequently decreases the formation of obstructive plaques in the blood vessels and reduces plasma triglycerides. When this binds to the activation of platelets improves endothelial function and controls blood pressure. Omega 3 acids help reduce cardiovascular diseases such as heart attack and stroke (stroke).
Also, Omega 3 plays an important role in the functioning of the membranes of the cells present in the retina, and a low consumption of this substance is associated with decreased visual acuity and macular degeneration. Salmon improves concentration of brain. It is very useful for brain.
Prevents degenerative diseases
This substance is also related to the formation and development of brain cells, regulating the fluidity of membranes and, according to some experimental studies have high levels of Omega-3 fatty acids in the brain induces the increase of proteins linked to a Lower amyloid plaque formation, this suggests that this substance prevents the development of Alzheimer’s disease . Also, some studies have found that a diet rich in Omega 3 fatty acids, along with other factors, is associated with a lower risk of suffering from depression.
Other studies suggest that ingesting Omega 3 fatty acids improves insulin signaling , thereby maintaining better control of blood glucose (blood sugar) thus reducing the risk of developing diabetes mellitus type 2 factor and that together with the control (Metabolic syndrome is the conjunction of multiple diseases or risk factors that increase the likelihood of suffering from cardiovascular disease or diabetes).
It is very nutritious
The benefits of salmon are not limited solely to the presence of Omega-3 fatty acids as it is also a source of vitamins A, D and minerals such as selenium and magnesium. Some scientific studies suggest that the benefits of salmon include improving the health of cartilage and joints due to small molecules of proteins, called bioactive peptides that act as regulator of collagen synthesis and bone mineralization, factors that, in combination With the fighting ability of Omega 3, could be an ally in the control and treatment of arthritis.
How to consume and take advantage of the benefits of salmon?
Ideally, in the preparation of salmon, you should use the minimum of added fats (such as butter or oil) as they can greatly increase the fat content of the food since the salmon itself is a fish rich in lipids.
Raw salmon can be consumed in dishes such as sashimi which, not being subjected to any cooking preserves its vitamin content sensitive to high temperatures and maintains its fat profile. However, eating it raw is precisely the reason why buying, storage, and handling must be done very carefully to avoid any type of contamination and risk of food poisoning. It is important to emphasize that the salmon meat must have a firm consistency and bright color, besides that, once thawed it should not be frozen again.
The recommended portion of salmon to consume in the main meal (lunch or dinner) is approximately 100 grams. In order to have greater food variability, it is strongly recommended to include it in the diet, alternating with other sources of fish Omega 3 fatty acids at least twice a week.
To take advantage of the benefits of salmon and without incurring excesses it is recommended to avoid over-disproportionate consumption of salmon, and the rule applies to any other food in a single meal, even those with high nutritional value like this fish. Because an excess of a particular food group in our diet implies the lack of other nutrients in the same food.
Ideally, an exaggerated eating pattern should be reserved for exceptional circumstances as it should not be something that occurs repeatedly.