Is salmon good for you? Fish and shellfish have long been important in human nutrition, dating back to prehistoric times. Fish farming is an ancient technique that dates back to the Assyrians and Romans, who farmed fish in ponds.
For thousands of years, the Chinese have farmed fish in their rice fields at periods when the fields are flooded. Shellfish and fish have been a source of financial power for thousands of years. Fish consumption per capita has increased globally over the previous thirty years.
Techniques such as salting and smoking have been employed to preserve fish, particularly salmon, in addition to consuming fresh fish. Smoked salmon is still a staple in the cuisines of the Russian Federation, the United Kingdom, and Scandinavia.
What Kinds of Salmon Should You Eat?
Sustainability, as with any use of fish, is a major issue. Nonetheless, certain salmon species are sustainable, and you can learn more about them at msc.org. The ocean in which salmon ranges are found is used to classify them.
They are assumed to belong to the genus Oncorhynchus in the Pacific, and the genus Salmo in the Atlantic. There is only one migratory Atlantic salmon species, while there are five different kinds of Pacific salmon:
Chinook (or king), sockeye (or red), coho (or silver), pink, and chum are the different types of salmon. Scotland is the primary supplier of salmon in the United Kingdom. Also available is wild Alaskan salmon.
Salmon flesh is usually pink, but it can also be crimson or orange in colour. Chinook and sockeye salmon are fatter than pink and chum salmon, which are popular for steaks and fillets, while coho is in the middle.
Pink salmon is primarily used in canned foods. Chinook salmon are the largest, whereas sockeye salmon are the smallest. Cuts and fillet sizes vary because to the various sorts of criterion. So, how healthy is salmon?
Fish including salmon, and shellfish, are high in nutrients. It’s strong in astaxanthin, a beneficial antioxidant, and it’s a great source of high-quality protein, vitamins, and minerals (consisting of vitamin, potassium and selenium B12).
Nonetheless, the omega-3 fat content of salmon draws the most attention, and understandably so. It is because of this crucial fat that oily fish has a reputation for being a good ‘brain food.’
A 100g serving of salmon (prepared weight) has the following ingredients:
#1 calories: 232
#2 25 grammes of protein
#3 Fat (14.6 g)
#4 Saturated fat: 2.8 g
A word on omega-3 fatty acids
The most beneficial omega-3 fats, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found naturally in oily fish (DHA). These fatty acids are thought to help with brain function, heart health, joint health, and general well-being.
The idea that eating fish could lessen the risk of cardiovascular disease emerged in the 1970s and 1980s, when researchers discovered that heart disease was extremely rare among Inuits in Arctic Greenland (where a high consumption of marine creatures was the norm).
Salmon Consumption Protects Against Cancer
In addition to cardiovascular disease, experts are now looking at the role that fish consumption may have in protecting us from certain malignancies and chronic diseases.
Alzheimer’s disease, asthma, anxiety, diabetes, high blood pressure, macular degeneration, multiple sclerosis, and rheumatoid arthritis are all examples of diseases.
Omega-3 is referred to as an essential fat because it cannot be synthesised by the body and must be obtained through diet. Eat oily fish like salmon, mackerel, sardines, herring, and fresh tuna on a regular basis to boost your body’s supply of vital fats rich in EPA and DHA.
According to Department of Health guidelines, we should eat fish at least twice a week, with at least one part being an oily fish like salmon.
There is special assistance for pregnant and breastfeeding women.
Because EPA and DHA are crucial for your baby’s growing central nervous system, which includes the brain, they are a helpful addition to a healthy, well-balanced diet throughout pregnancy; nevertheless, follow the NHS recommendations for dosage.
Choosing And Storing
Salmon is available as steaks or fillets, and it can be fresh, frozen, tinned, or smoked. The skin of fresh salmon should be smooth and moist. The eyes must be clear and sparkling, not hazy or sunken, if it has been sold completely.
If you want to know if the seafood is fresh, use your sense of smell. If you can’t eat the fresh salmon within a few days, it’s preferable to freeze it. It should not be refrozen after being frozen and thawed.
Fish farms currently provide a significant portion of the salmon consumed. In many ways, wild (complimentary range) fish outperform their farm-raised counterparts.
Although wild salmon has been found to have fewer pesticide residues than farmed salmon, research have yet to show that eating farm-raised fish poses a significant security risk.
Smoked salmon is considered a safe food to consume while pregnant.
Apply the same food safety precautions to salmon that you would to raw meat or poultry. Measure it at its thickest point and cook for 10 minutes each inch to ensure it is completely prepared.
The flesh of properly cooked salmon will be juicy but firm, flaking apart easily.