Salmon is a very valuable fish in terms of nutritional value and taste. Living in the North Atlantic, Pacific and Arctic Seas, salmon are one of the best fish species. A rich source of healthy fats, protein and vitamins, salmon is also rich in Omega-3 fatty acids. Omega-3 fatty acids are extremely important for heart health, brain functions and the prevention and treatment of many diseases.
Salmon is a type of fish that is consumed regularly for its many health benefits. Benefits of salmon:
- Omega-3 fatty acids are beneficial in many areas, from heart health to brain function. Salmon is rich in two important omega-3 fatty acids called EPA and DHA.
- Salmon is rich in high-quality protein. Protein is important for muscle growth and repair.
- Salmon is rich in vitamins A, B6, B12, D, E and K, and minerals such as magnesium, selenium and zinc.
- The omega-3 fatty acids in its content can help prevent many chronic diseases by reducing inflammation in the body.
- The omega-3 fatty acids in salmon help protect heart health by lowering blood pressure and reducing triglyceride levels.
- Omega-3 fatty acids are important for brain health and have positive effects on memory, thought processes and mood.
Salmon is not only delicious but also very beneficial for health. However, before consuming salmon, it is important to cook the fish correctly and source it from reliable sources.
What is salmon good for?
Salmon is good for many diseases thanks to the omega-3 fatty acids and other nutrients it contains. Diseases that salmon are good for:
- Heart diseases: Thanks to the omega-3 fatty acids it contains, it protects heart health and reduces the risk of heart disease.
- Brain functions: Omega-3 fatty acids are important for brain health, and consumption of salmon can improve brain function.
- Depression and anxiety: Omega-3 fatty acids can help relieve symptoms of depression and anxiety.
- Rheumatoid arthritis: The omega-3 fatty acids in salmon may help reduce symptoms of rheumatoid arthritis.
- Eye health: Thanks to the antioxidants it contains, it protects eye health and can help prevent eye diseases such as age-related macular degeneration.
- Cancer: Some research shows that salmon consumption may reduce the risk of certain types of cancer.
Apart from these benefits, salmon also contains many important nutrients such as protein, B vitamins and vitamin D.
What are the benefits of salmon for babies?
Salmon is a very useful food for babies. Salmon fish benefits for babies:
- Brain development: Salmon is rich in omega-3 fatty acids. These fatty acids are important for the brain and nervous system development of babies.
- Eye health: Salmon contains an omega-3 fatty acid called DHA, which is important for babies’ eye health.
- Strong bones: Salmon is rich in vitamin D, which helps babies develop healthy bones.
- Strengthens the immune system: Salmon is rich in proteins and minerals that help strengthen babies’ immune systems.
- Reduces the risk of anemia: Salmon is rich in iron, which helps babies meet their iron needs. This helps to reduce the risk of anemia in babies.
Since salmon also contains high amounts of mercury, it is recommended to choose low-mercury salmon fish for babies. It is also important for babies to consult their doctor before eating salmon.
How much should salmon be consumed?
Salmon consumption may vary according to the age, gender, weight and health status of the person. However, in general, it is thought that consuming 2-3 servings of salmon per week can be beneficial. Portion size should be between 100-150 grams on average. However, environmental factors should also be considered. Overconsumption of salmon can cause mercury poisoning. It is recommended that pregnant and lactating women consult their doctor about salmon consumption. In addition, other foods in which salmon is consumed and cooking methods can affect its nutritional value.
When to eat salmon?
Salmon can be consumed in main meals such as lunch or dinner. However, it is possible to consume salmon fish for breakfast. However, it is more commonly consumed at dinner because salmon contains high protein and omega-3 fatty acids and is digested by the body during the night and provides energy. Salmon can be consumed fresh or frozen. Salmon can also be used in a variety of recipes. Salmon can be prepared by grilling, baking or boiling and can be added to dishes such as salads, sandwiches or soups.
Salmon is naturally available mostly in the spring and autumn, delicious and fresh. During these periods, salmon begin to return to freshwater and their flavor becomes richer. Today, however, it is possible to have fresh salmon throughout the year thanks to salmon farming. In addition, frozen salmon can be consumed in any season of the year. When purchasing fresh salmon, it is important to pay attention to factors such as smell, appearance and texture. Fresh salmon should have bright and vibrant colors, a pleasant smell, and the flesh should be firm and moist. Re-frozen salmon may be less flavorful than fresh fish.
How many calories in salmon fish?
100 grams of salmon contains approximately 208 calories. At the same time, salmon is very rich in nutrients. The nutritional values in 100 grams of salmon are as follows:
- Protein: 20.42 grams
- Fat: 13 g (Saturated fat 3.1 grams)
- Carbs: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
- Sodium: 59 milligrams
- Cholesterol: 55 milligrams
- Potassium: 363 milligrams
- Calcium: 12 milligrams
- Iron: 0.3 milligrams
- Vitamin A: 453 IU
- Vitamin C: 3.9 grams
- Folic acid: 5 micrograms
Salmon is also rich in omega-3 fatty acids and is considered an important source for a healthy diet. However, the nutritional value of the fish may vary depending on the cooking method and the type of salmon.