You've probably heard a lot of talk over the years about salmon being one of the healthiest fish to eat. You may have even added salmon to your diet. But, do you know why? Let's shed some light on why salmon is a super food and what specific benefits salmon has to offer as a part of your diet.
Meet the Super Fish
Certified Sustainable Salmon (Photo credit: Walmart Stores) |
Salmon is categorized as a 'fatty' fish, but don't let that scare or confuse you. The fat that is referred to is where we find the most powerful super food imaginable – omega 3 fatty acids. These fatty acids are essential nutrient elements that contribute to your body's healthy functioning, beginning right at the top with the brain, and continuing throughout the body. And, you can get more omega 3 fatty acids in just one 4-ounce serving of salmon than you would get in several days of trying to eat other healthy foods containing some omega 3s.
With so much emphasis on the tremendous amount and availability of omega 3 fatty acids in salmon, some of the other healthy aspects have tended to be overlooked. Salmon is also rich in tryptophan, the amino acid that helps the nervous system relax, rest, and even sleep. With more than 100 IU's of vitamin D in a serving of salmon, you have one of the very best food sources of D available. Also, salmon is a super source of selenium, which is associated with decreased risk of joint inflammation, prevention of certain types of cancer, and is known to protect against cardiovascular diseases.
And that's not all. Don't forget the protein. Salmon, like other fish, is a great, low fat, low calorie source of protein. Then you get B3 (niacin), B12, B6, phosphorus, and magnesium. And not just minimal amounts either... you're getting serious doses of nutrients in this seriously delicious fish.
More Salmon Benefits
As you can see, salmon has a lot to offer, but along with all those vitamins, minerals, and omega 3s, salmon is also lower in cholesterol than other seafood and shellfish, like shrimp and lobster. So, while the omega 3s are improving cardiovascular health, the salmon is not adding a lot of cholesterol to counteract all the benefits.
The all-important omega 3s we've been talking about in salmon not only contribute to better brain function and memory, but also supports skin health, joint health, heart health, and digestive health, along with a host of other benefits.
Grilled Salmon, Tomato Salsa, Avocado (Photo credit: avlxyz) |
Salmon tends to speed up the metabolism which helps regulate blood sugar levels in the body. That little four ounce serving of salmon we talked about earlier provides up to 30 grams of protein, which we know supports muscle strength. But, don't forget about one of our most important muscles – the heart. Yes, salmon has a lot of offer every system of our body. But, how can you enjoy salmon a couple of times a week without getting tired of it?
Preparing Tasty Salmon Dishes
A broiled, baked, or grilled salmon fillet is delicious all on its own, for most fish lovers. But for some, the unique flavor of salmon is better when fixed in slightly different dishes or with a variety of sauces.
Cooked salmon works well with a lot of flavors. A number of different glazes and seasonings can turn each salmon experience into a unique one. Some herbs and spices to try in your rubs or sauces include cayenne pepper, mustard, fennel, ginger, and paprika. A classic sauce for salmon that's worthy of your time is a maple syrup glaze. Made simply by reducing a mixture of maple syrup with various ingredients like brown sugar, lemon juice, Dijon mustard, and even chili powder, makes a splendidly sweet and savory glaze that compliments the salmon perfectly.
Creamed soups are another good option for enjoying salmon. Much like lobster bisque, salmon bisque has a rich flavor that can be slightly sweet, slightly spicy, and definitely delicious. Keep this bisque simple as the flavor of the salmon will carry it just fine.
Rye bread with smoked salmon, cream cheese and dill. (Photo credit: Wikipedia) |
Of course, a favorite for holidays and buffet tables is smoked salmon. A few pieces of smoked salmon on a hearty cracker with a dab of cream cheese is enough to convince most non-believers that salmon is a food to favor. But, you can also used smoked salmon to create wonderful salads, spreads, and more. There is really no end to the ways you can enjoy this super super-food.
This popular fish lends itself to lots of different ideas and recipes, so don't be afraid to experiment with new flavors to find the ones you like best. Salmon is a very healthy food that provides countless beneficial nutrients all wrapped up in a super tasty fish.
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