Omega 3, vitamins, all the health benefits of salmon

What are the characteristics of salmon?

Salmon is very much appreciated by all family members, it is distinguished by excellent qualities:

  • many vitamins
  • Omega 3
  • source of protein

What nutrients are in salmon?

Salmon nutritional benefits: is it good for your health to include it in your diet?

When we say fatty fish, we often think of salmon. Salmon steak is very popular with the whole family and young children, and simple to cook it is a healthy ally for young and old.

Starting with its richness in omega-3 because it is rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), in 100 grams of this oily fish there are approximately 3.2 grams of omega-3 (1.9 grams EPA/DHA and 1.3 GLA). Omega-3 fatty acids are essential on a daily basis The development and functioning of the retinaThe brain and the nervous system. Omega-3 is useful in reducing the risk of cardiovascular disease and coronary heart disease. Thus, adequate intake of omega-3 is essential for women of childbearing age, pregnant and lactating women, and children. Adequate consumption of omega-3s can also reduce the risk of suffering from age-related macular degeneration (AMD), according to certain scientific studies. In addition, eating oily fish will also help reduce the risk of suffering from a cerebrovascular accident (CVA).

Today, studies agree on the health benefits of omega-3s. As ANSES points out, they are beneficial for lowering blood pressure in people with disease high blood pressureTo reduce the amount of triglycerides in the blood and to reduce cardiovascular disease and mortality in people with cardiovascular disease. In recent years, other studies have also shown links between oily fish consumption and a reduced risk of depression and the onset of Alzheimer’s disease. Omega-3 is essential for the proper functioning of the brain, and is also an ally for memory.

Salmon is a source of protein

A serving contains 100 grams of salmon 22.7 grams of proteinAnother good reason to eat salmon as part of a varied, balanced diet. Proteins are essential because they ensure the building and maintenance of muscle mass. Another interest is that it is involved in the regeneration of muscle tissue, attachments (hair, nails, body hair) and skin. In addition, proteins are involved in many physiological processes, for example in the form of digestive enzymes, hemoglobin, hormones, receptors or immunoglobulins (antibodies) as outlined by the ANSES.

source of vitamins

Another good reason to put it on the plate: It’s a natural source of vitamin D. The latter is necessary for the human body because it contributes to the growth of bones and the proper functioning of the immune system. Vitamin D contributes to healthy bones and teeth because it provides calcium and phosphorous. Salmon also contains vitamin E in the form of alpha-tocopherol.

Salmon also consists of vitamin A, vitamins of group B, selenium, phosphorous, copper and Iron.

Does salmon make you fat?

Per 100 grams, salmon contains less than 200 calories. To reduce calorie intake, in favor of Piece of natural salmonNo added sauce or fat. Generally, wild salmon has fewer calories than farmed salmon. Since wild salmon lives in the wild, its meat is smaller.

Smoked salmon, what items should be checked?

If smoked salmon isn’t fatter than salmon steak, beware amount of salt. Smoked salmon can be kept cold between 0 and 4 degrees. If the shell is soft and drops appear from it, this means that smoked salmon was stored incorrectly. If you take it out of the freezer, it can stay cold for 24 hours.

What are the different types of salmon?

There are several types of salmon. One cultivated – Atlantic salmon – and three wild Pacific ones – red, sidekick and pink. These last three do not have the same flesh color, they can be brighter for red salmon or paler for pink salmon.

Salmon is a fish belonging to the family Salmonidae. For those who want high-quality salmon, it is possible to choose red salmon. This designation guarantees specific characteristics relating to rearing conditions, feeding, packaging, cutting, presentation and tracking.

If wild salmon displays more micronutrients, it may be Contaminated with heavy metals as a result of ocean pollution. With farmed salmon, the risk is lower, but the meat is less rich in omega-3s – in some cases – because it depends on its diet. Also, beware, some farmed salmon are treated with antibiotics.

Heavy Metals: Why Not Eat Lots of Salmon?

To reduce exposure to heavy metals, ANSES recommends eating fish twice a week, and combining fatty fish that are high in omega-3s with lean fish. The health agency also promotes a variety of types and places of supply.

Depending on the seasons and desires, salmon is available in Many recipes For the greatest fun for the whole family. For those who want to taste it raw, you can eat it in gravlaks, sushi or tartar. More classic, they can be soaked in sauce and then returned to the pan for a few minutes. Salmon will also be excellently baked in tin foil or pasta. For those in a hurry, it can be put on bread with fresh cheese or on a quiche. Finally, canned salmon can replace canned tuna in many recipes such as rice salad during the summer.

What precautions when eating salmon?

Beware of fish allergy, it is rare, but it is present and can appear in the form of allergic syndrome in the mouth or generalized urticaria.

More information

It is recommended to avoid raw salmon (sushi, rice) and smoked salmon during pregnancy to avoid any risk of contamination with listeria bacteria.

Recipe ideas with salmon

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