Salmon benefits and harms. What do you know about the benefits of salmon? Nutritional value of the product

Fish is a fairly popular food product. One of the most common species is salmon, which will be discussed in our article, as well as the benefits and possible harm that can be obtained by eating it.

Calorie content and composition

Salmon meat, depending on the method of preparation, has different calorie content and nutritional value.

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In addition, salmon contains:

• fatty acid;
• cholesterol;
• sodium;
• B vitamins;
• vitamin A;
• vitamin D

Did you know? The weight of salmon ranges from 1.8 to 50 kg, it all depends on the species. The smallest fish is considered to be Cherry salmon, and the largest is Chinook salmon.

What are the benefits of salmon?

For humans, the benefits are due to the presence of amino acids, minerals, unsaturated fatty acids and vitamins, which has a positive effect on many body systems.

For muscles

The benefits of salmon for proper muscle development are undeniable. Proteins and amino acids contained in fish are the main components for the formation of cells and tissues.

For the cardiovascular system

Salmon helps to improve the condition of the heart and the entire circulatory system. This is due to the effect on the body of omega-3 polyunsaturated fatty acids, which are present in this fish in sufficient quantities for the body. As a result of the systematic use of salmon, the elasticity of blood vessels increases, in addition, they are cleared of cholesterol.

Important! To prevent heart problems, it is enough to consume a couple of servings of salmon a week.

For metabolism

The combination of omega-3, vitamin D and selenium increases the action of insulin, which contributes to easier absorption of sugar and, as a result, a consistent decrease in its amount in the blood.

For vision

results scientific research, which were published in the Journal of the American Medical Association, prove that the systematic consumption of red fish has a positive effect on the state of vision until late old age. Problems with astigmatism, dryness of the eye membranes and prolonged eye fatigue help to solve all the same omega-3 polyunsaturated fatty acids and other amino acids.

For the nervous system

As a result of research conducted by Doctor of Biological Sciences S.A. Bajinyan, it was found that the consumption of this fish reduces the risk of emotional disorders and minimizes behavioral problems in children under 12 years of age. This is due to the presence of omega-3 in salmon - fatty acids lower the level of aggression and eliminate depression.

For weight loss

You can eat salmon with a diet for no more than 3 days, since this product is quite nutritious. The body, having received a good dose of protein, will spend a lot of energy on processing and, as a result, will lose weight. To maintain your normal weight and at the same time saturate the body with useful substances, fish is consumed up to 4 times a week, in without fail Pair it with fresh or stewed vegetables.

Is it possible to eat and what is the use

In addition to tender meat, there are other parts of salmon that are equally healthy. Consider whether milk, caviar, fat and abdomen can be consumed, and what benefits they can have for the body.

Milk

The composition contains elements such as proteins, fats and fatty acids. In addition, the composition contains glycine, which helps stimulate brain activity and is often found as the main substance in the composition of neurological agents. The benefits of milk are:

• improving immunity;
• providing an anti-inflammatory effect;
• faster scarring of wounds and ulcers;
• positive effect on hematopoiesis;
• skin restoration;
• slowing down the aging process.

Caviar

You can use it and even need to. The benefits of this product are due to:

• prevention of atherosclerosis;
• increased immunity;
• strengthening bones;
• improvement of vision;
• neutralization of cholesterol;
• restoration of vitality;
• an increase in the level of hemoglobin in the blood.

Fat

Knowing the benefits of meat and caviar, many people forget about fat, which is most often presented in capsules, which are sold in pharmacies.
Initially, with its help, they fought only with rickets in children, since it was not yet known that omega-3 was present in salmon, and now with its help:

• treat atherosclerosis;
• treat the heart
• increase the elasticity of arteries;
• reduce the risk of blood clots;
• increase the level of attention and memory.

Did you know? For the first time useful qualities fat were discovered 150 years ago, since that time it has been actively used for the prevention of diseases in different countries.

Abdomen

The use of this part of the salmon carcass has a positive effect on the female and male body. It helps to increase immunity and improve the thought process, also due to vitamin B6, infertility is treated. In addition, the abdomen reduces inflammation in arthritis, as well as restore strength after training and other physical exertion.

Can salmon be pregnant?

The use of omega-3 polyunsaturated fatty acids, which are found in fish, is important for pregnant women. Thanks to them, the circulatory system, the brain and the organ of vision of the fetus develop correctly. As a result of a study by American scientists, it was found that when women ate salmon during the period of bearing a child, later polyunsaturated fatty acids were present in their milk, which are important for full development babies.
However, you need to understand that with an increase in the amount of omega-3 in the body, there is a decrease in immunoglobulin A, which protects babies from various infections. Based on this, each mother needs to carefully form her diet, because the lack of vitamin A can be filled with other products, and omega-3 fatty acids are difficult to find.

Important! It is important for pregnant and lactating women to consume artificially grown salmon meat. Since natural fish accumulate salts of heavy metals and mercury, which will negatively affect the body.

Possible harm and contraindications

Possible harm from drinking this product is directly related to the level of pollution of the environment in which it grows, since the fish absorbs everything that is present in the water. The use of smoked fish is not recommended, especially for pregnant and lactating women, as well as children. In addition, an excess of this product in the diet contributes to the accumulation of:

• fat;
• phosphates;
• fat-soluble vitamins;
• bad cholesterol.

• overweight;
• chronic diseases of the gastrointestinal tract;
• cholelithiasis and urolithiasis;
• chronic liver diseases;
• allergic to this product.

I remember in the 5th season of the American show "Masterchef" with Gordon Ramsay, one of the most spectacular tasks was associated with correct cutting and cooking 6-kg king salmon from the clear waters of Alaska. The show did not forget to add that each such fish costs about $ 450. Even transferring into rubles is scary. And how in that series they described the look and flavor of salmon dishes! And not so long ago, a series of programs about healthy food was broadcast on the Science 2.0 TV channel. One of the most useful fish it is considered ... as you might guess, salmon. So why is there so much talk about him?

If you start looking for information about salmon fish, the first thing you will find is the mention omega-3 polyunsaturated fatty acids . The words "acid" and "fat" often carry a negative connotation in our minds, yet omega-3 PUFAs are often referred to as "essential" fatty acids. This name was given by researchers who discovered their role in the normal growth of children. Why else are they needed? Firstly, they lower cholesterol levels, secondly, they affect the skin and kidney function, thirdly, they accelerate the healing of injured or infected tissues, and a positive effect is also observed when they are used during diseases such as atherosclerosis, diabetes, arthritis. Scientists from the University of Massachusetts have concluded that eating foods with omega-3 PUFAs can significantly reduce the harm caused to the body by polluted air. Agree, this is especially valuable when you live in Chelyabinsk.

The second and important plus of salmon - vitamin D or the sun vitamin (that's what they call it). The absorption of magnesium and calcium, which are required for the formation and strengthening of teeth and bones, is impossible without its participation. According to studies, vitamin D slows down the growth of cancer cells and is an effective tool in the treatment and prevention of leukemia, breast, ovarian, prostate, and brain cancer. Plus, it improves immunity and coordinates the production of insulin by the pancreas (that is, it affects the level of glucose in the blood), maintains the normal functioning of nerves and muscles.
And do not forget that proteins or amino acids are important substances of our cells, tissues, enzymes and hormones. Salmon proteins (as, indeed, the proteins of any other fish) are easily absorbed by the human body. Salmon is also rich in minerals, for example, selenium (a necessary element for the growth of tissues, hair and nails).

In addition, salmon contains phosphorus and potassium which have a beneficial effect on muscles and bones. And the last. This fish slows down the aging process.

And now about the unpleasant ... 100 grams of salmon contains 269 kcal, so it is better to consume no more than 150 grams of the product per day. It is because of such a high calorie content that salmon should be treated very carefully. Otherwise everything beneficial features immediately become harmful.

Yes, salmon, so tasty and satisfying, has them too. For example, it contains mercury , which is why pregnant and lactating women should wait a little with the use of fish. By the way, the level of mercury in both farmed fish and wild fish is approximately the same.

Remember the $450 a fish? It was a wild salmon that lives in clear waters. In stores of countries and regions far from the oceans, farmed fish is often imported. And breeders sometimes “cheat”: they tint feed or salmon already cut into fillets, because of which the color becomes more saturated and noble. Recognizing such a “make-up” is not difficult: just blot the meat with a clean white napkin. The paint will always leave a mark, which does not affect the taste in the best way, and there is no benefit from it. But the concentration of harmful substances can be exceeded 10 times compared to wild salmon.

In Europe, there have even been cases where salmon were farmed in areas with a high content of heavy metals, such as cadmium and lead . And they settle in the fatty layer of the fish. By the way, although the feed makes the fish fatter, it does not contribute to the formation of omega-3 PUFAs. In addition, the feed often includes antibiotics, soy and GMOs (whose harm, it should be noted, has not been officially confirmed by anyone). The use of such salmon can cause changes in the brain of an adult, according to Harvard scientists.

This raises the most important question: what to do?

Ideally, before buying, ask for a certificate in the store, which will indicate where the salmon came from. If from a farm, then open the Internet and read about it. Please note: if the farm is located in the open ocean near the shore, then the fish probably fed on human waste. But this will do ... at best, 5% of buyers. There are other "beacons" that you can navigate.

Salmon color: it should not be too gray (this means that the fish was “sitting” on antibiotics) or too red (dyes are clearly involved here). You will probably buy salmon in ice cream: please note that in this state it cannot be stored for more than two weeks. And the eyes of the fish must be clean and whole. If they are cloudy and as if depressed, then, most likely, she has lost her freshness. Gently press your finger on the salmon meat (necessarily through polyethylene or in sterile gloves). Did the dimple heal quickly? The fish is of good quality.

If clearly visible white streaks are visible on the cut of the fillet, then most likely such a fish was bred on a farm. And know that wild salmon always goes on sale from February to August, while fish from farms is available all year round.

But the good news is that most canned salmon is made from wild-caught salmon from the ocean.

And there is universal advice: any product should be used carefully and ... in moderation.

Salmon benefits and harm to the human body

The benefits of salmon

First of all, let's talk about how salmon is useful for the human body.

Many studies have shown that an increase in consumption, such as, and salmon, reduces the risk of developing obesity, diabetes and cardiovascular diseases. Eating salmon regularly also supports healthy cholesterol levels.

Salmon is a fantastic alternative to animal sources of protein like chicken or beef. This fish provides adequate protein but is much lower in saturated fat, making it an ideal source of protein to support weight loss or body mass index (BMI) in the normal range.

Heart health

The beneficial properties of salmon contribute to the improvement of the health of the cardiovascular system.

A recent study on the association and cardiovascular disease (CVD) found that consumption of these fatty acids is associated with improved heart health.

Researchers have reported that two servings of oily fish per week, such as salmon, helps prevent CVD.

Scientists have found that people who eat a lot of baked or boiled fish have a reduced heart rate, and they are at lower risk of developing coronary disease heart and heart failure ().

The researchers also noted in separate observational studies that both the Japanese and the Inuit have a lower risk of dying from heart disease compared to people whose diets are largely fish-free.

These are two crops that consume large amounts of oily fish, and the study claims that the types of fatty acid content in fish are partly responsible for these protective effects ().

Thyroid disease

The benefits of salmon for the human body also lies in the fact that its use helps to improve the condition in diseases of the thyroid gland. Studies have shown that it is essential for healthy thyroid function.

A meta-analysis has shown that people with thyroid disease who are selenium deficient experience greater benefits with increased selenium intake, including weight loss and an associated reduction in the risk of developing cardiovascular disease and diabetes ().

Salmon is a good source of selenium.

mental illness

Salmon can benefit the brain and mental processes.

Recently, researchers have found that consumption of many of the nutrients found in fish is associated with a lower risk of mood disorders such as depression (). have also been shown to be associated with a reduced risk of psychosis, cognitive deficits, dementia, and hyperkinetic disorders such as ADHD.

According to National Institute on Alcohol Abuse and Alcoholism, omega-3 fatty acids have also been shown to reduce aggression, impulsivity, and depression in adults.

These effects are even more pronounced in children with mood disorders and erratic behavior problems between the ages of 4 and 12, such as some types of attention deficit hyperactivity disorder (ADHD) ().

A long-term study in the UK found that children born to women who ate at least 350 grams of fish per week during pregnancy had higher intelligence and improved social and communication skills, as well as better fine motor skills () .

Nutritional value of salmon

Salmon contains a wide range of nutrients that promote good level human health.

According to the Food Database (USDA), 100 grams of cooked grown on fish farms Atlantic salmon contain ():

• Calories: 206 kcal
• Fat: 12.35 g
• Carbs: 0 g
• Protein: 22.1 g

The same amount of cooked, farm-raised Atlantic salmon also provides the following nutrients:

• : 2.8 mcg (115% DV)
• Niacin: 8.045 mg (45% DV)
• Phosphorus: 252 mg (25% of the RDI)
• Thiamin: 0.34 mg (28% DV)
• : 69 mcg (8% of RDI)

Wild salmon contains more nutrients than farmed salmon. The same database says the same number wild salmon contains():

• Calories: 182 kcal
• Fat: 8.13 g
• Carbs: 0 g
• Protein: 25.44 g protein

Wild salmon also contains:

• Vitamin B12: 3.05 mcg (130% DV)
• Niacin: 10.077 mg (55% DV)
• Phosphorus: 256 mg (26% of the RDI)
• Thiamin: 0.275 mg (23% DV)
• Vitamin A: 44 mcg (5% of RDI)

Salmon also contains cholesterol. The content of cholesterol in foods does not necessarily increase the level of bad cholesterol in the body ().

Consumption of saturated fats and especially trans fats is directly associated with an increase in bad cholesterol levels, and salmon is not a significant source of them. Fish and are especially important for providing the human body with omega-3 fatty acids. They are found in several other food groups.

How to include more salmon in your diet

You can easily substitute salmon for less healthy protein options.

• Use salmon as your main source of protein.
• Add salmon to pasta or rice dishes.
• Add salmon to salads.
• Make salmon patties or sandwiches.
• Replace chicken salad with salmon salad.

Harm to salmon

Salmon is not good for daily consumption as it can contain moderate amounts of mercury and contaminants. These substances can accumulate in salmon's natural habitat. As a result, oily fish should be consumed no more than four times a week.

Foods potentially high in mercury can harm a woman during pregnancy. Pregnant women are advised to limit their fish intake to 2 servings per week, excluding all fish high in methylmercury such as swordfish and king mackerel.

Harmful substances are found mainly in the skin and visible fat. A 1991 study indicated that removing the skin could reduce the risk of exposure to contaminants. The question often arises about the benefits of salmon skin. While it's unlikely to cause health problems, it's more beneficial to remove the skin or buy pre-cut, skinless salmon.

Atlantic salmon is often farmed, making the fish more accessible. However, this is a less healthy choice.

Farmed salmon has more saturated fat and more calories and is raised in an unnatural environment. For those who want to avoid red dyes found in fish food, antibiotics and less healthy management practices Agriculture, wild Pacific salmon should be preferred.

Here are some important tips for minimizing the risk of foodborne illness associated with eating salmon:

• Buy fresh salmon properly refrigerated at -5°C or colder.
• Put frozen salmon in the basket at the very end of your supermarket or shopping trip to minimize exposure to warmer temperatures.
• Avoid salmon if it smells bad or has a strong fishy smell.
• Be sure to defrost frozen salmon in the refrigerator. This limits the growth of harmful bacteria.

It is important to note that a person's overall diet or lifestyle in general is the most important factor in disease prevention. A varied diet is more conducive to good health than focusing on individual foods.

20.12.2011

Any cookbook will say that salmon is a valuable nutritious product with a high content of omega-3 fatty acids, the regular use of which reduces the risk of heart disease, high pressure, depression, asthma. Nutritionists recommend eating 2 or 3 times a week, and "once preference should be given to fatty fish, such as salmon."

But articles began to appear in scientific journals suggesting to be wary of salmon, to eat it no more than once a month, since the systematic use of it in food significantly increases the risk of cancer. It should be noted here that we are not talking about wild salmon, which is almost impossible to get, but about salmon sold in supermarkets, grown in artificial conditions- on the so-called salmon farms.

First of all, scientists are alarmed by the tenfold increase in the content of toxic polychlorinated biphenyl, antibiotics and growth stimulants in fish. Each link in the salmon growing chain causes a lot of criticism - so, in order to get 1 kg of salmon, you need to spend 3 kg of less valuable fish, which is harvested by barbaric methods - mainly in Latin America, where most of the production factories are concentrated farm feed.

Currently, some salmon farms are trying to reduce the cost of production even more by switching completely to feed from soybeans. In the production process, dyes are actively used, since the natural, if the word is appropriate here at all, the shade of salmon meat from the farm is gray.

Norway is the world's largest producer of farmed salmon, producing 470 thousand tons of salmon annually. In Russian supermarkets, you can most often find Norwegian salmon.

The only good news may be that in Russia, really healthy wild salmon is most often used for the production of canned food.

Salmon Recipes :

Salmon fillet without skin, fry in a pan in butter on both sides. Add champagne, fish broth, cream and bring to a boil. Put red caviar on a plate, put the salmon fillet on a plate garnished with lettuce and lemon, pour over the sauce in which the fillet was cooked and sprinkle with parsley. 200 g salmon, 10 g red caviar, 15 g lemon, 100 g cream, 20 g butter, 20 ml semi-dry champagne, parsley, salt to taste.

Remove the fins and entrails from the fish, then wash, cut into portions, put on a baking sheet with melted butter and pour over the fish broth, boiled from the heads and other food fish waste. Add finely chopped onion, celery, parsley roots, pepper, bay leaf, wine, vinegar, salt and place in the oven. When ready, put the fish on a dish, and rub the vegetables through a fine sieve to make a sauce. Bread (without crust) cut into cubes (1-1 1/2 cm), pour with melted butter and bake in the oven until golden brown. Pour the prepared sauce over the fish, place bread cubes and hot boiled potatoes sprinkled with salt and parsley around.

Red salmon fish (the second name is salmon) is a favorite delicacy of the average Russian, which is very beneficial for human health. Baked, slightly salted, smoked, boiled - in any form, the meat of this fish is present on the tables in every house at the celebration. Salmon is a species of salmon fish from the class of leche-finned fish, the length of which can reach 1.5 meters and weigh up to 40 kg. Atlantic salmon lives in the waters of the Atlantic, the Arctic Ocean, during the spawning period it swims in the waters of Portugal, Finland and the Scandinavian Peninsula. Lake salmon lives in the water bodies of Karelia, Norway, Sweden, the Baltic and White Seas, Lakes Ladoga and Onega. Salmon is an anadromous fish that can travel great distances from the ocean to the seas and rivers and vice versa. There are two genera depending on the time of reproduction - spring (spring) and autumn (winter). Salmon lives in the sea, and swims in rivers for spawning for 1-2 years. An amazing phenomenon is that salmon does not feed at all in river reservoirs, but survives due to accumulated energy reserves.

Distinctive features of salmon from other varieties of red fish:

• has a large and pointed head shape;
• he has an elongated carcass (in the form of a torpedo);
• salmon has large scales of a silvery sheen;
• fish meat of a pale pink color.

Nutritional value of the product

To calculate an individual calorie schedule and daily intake of proteins, fats and carbohydrates for each product for a person, there is information on its nutritional value.

1. Macronutrients: (protein - 22.5 grams (38%), fat - 12.5 grams (19%), saturated fat - 2.3 grams (10%), carbohydrates - 0, water - 56.5 grams, cholesterol 0.108 gram).
2. Vitamins: (A - 0.03 grams (3%), E - 2.5 grams (17%), B1 - 0.15 grams (10%), B2 - 0.2 grams (11%), PP - 10 grams (50%)).
3. Minerals: (potassium - 0.221 grams (9%), calcium - 0.04 grams (4%), magnesium - 0.06 grams (15%), sodium - 2.97 grams (228%), phosphorus - 0.243 grams ( 30%), Iron - 0.0025 grams (14%)).

The meat of Atlantic or lake salmon is very tasty and has a number of useful properties. To preserve them, salmon is recommended not to be fried, but baked in foil. The main benefit of salmon meat is the rich content of protein in its composition.

100 grams of meat contains half daily allowance protein from the human diet.

Also, red fish, compared to white, has a higher calorie content. The same 100 grams of fish contains about 220 kilocalories.

Beneficial features

• Salmon is easily digestible. Already within an hour after its intake, the return of useful substances to the body occurs.
• Omega-3 fatty acids improve the functioning of blood vessels, reduce the risk of thrombosis and cardiovascular diseases
• The regulation of stress hormones helps relieve emotional stress and fatigue, prevent depression, increase efficiency and mental activity.
• Salmon meat contains special fats that benefit the figure of a woman, and not harm. They control cholesterol levels, make blood vessels elastic by nourishing the walls. Useful fatty acids in the composition of salmon meat contribute to weight loss. They do not harm the figure, as they are not deposited in the body in the form of fat accumulations.
• The use of salmon in nutrition leads to an increase in immunity, which reduces the risk of various diseases.
• Benefits of red fish meat appearance girls. It strengthens nails, hair follicles, promotes rapid skin regeneration and acne healing.
• The content of methionine in fish prevents the development of diabetes and liver disease.
• Salmon meat, rich in useful vitamins D and PP, is recommended for pregnant women. Their content improves the functioning of the bone skeleton of newborns and prevents the occurrence of a disease such as rickets.
• The benefit of red fish in the human diet is the production of melatonin, which has protective properties from the sun and a rejuvenating effect.
• Salmon, thanks to the easily digestible amino acids contained in its composition, is useful for men and women involved in sports. Red fish in the diet quickly restores muscle tissue, helps to recover from injuries and illnesses.
• Salmon caviar is used by cosmetologists as a component of masks and creams for girls to restore skin condition.
• Vitamin B 6 allows men to solve the problem of infertility.
• The use of salmon in the diet is recommended for the health of women during menopause - vitamins and fatty acids allow you to absorb more calcium to prevent osteoporosis.
• Insulin, pancreatin and other preparations are obtained from salmon components.
• Red fish meat is useful in the complex treatment of diseases of the nervous and cardiovascular systems.

Contraindications

To give a rich red color to salmon meat, unscrupulous manufacturers add coloring pigments that are unsuitable for food, which can harm the human body in the future. There is also a scientific predisposition that salmon has a tendency to accumulate mercury. How more fish grows, the more this substance is in it. This circumstance causes great harm to the offspring of salmon and leads to mutations.

Salmon meat is a perishable product, so each person needs to know how to store it.

Common options are:

1. Pickling - there are many interesting recipes for making marinades. In this state, the fish will be stored longer and retain more useful properties.
2. Use food grade paper instead of plastic bags for storage.
3. Before freezing, the fish is cleaned, washed and dried, then wrapped in foil or paper and stored at a temperature of -25 degrees.
4. Cooked salmon is kept in the refrigerator at different temperatures: lightly salted - at 0 degrees, in smoked form - at -4 degrees.

Use for weight loss

The composition of salmon meat contains special easily digestible fatty acids that do not harm the figure, as they do not settle in the form of fat deposits. As a result of the consumption of salmon during the diet, the body receives useful material necessary for full functioning, even with a greatly reduced menu.

100 grams of boiled salmon contains only 167 kcal.

Therefore, during weight loss, a person will not experience discomfort associated with hunger and violations of the condition of hair, nails and skin. For the diet menu, salmon is cooked boiled or steamed, which allows you to save the beneficial properties of the fish and reduce the calorie content.

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