Salmon Health Benefits and Sample Recipe

Salmon is one of the fish common served in dining rooms today. Not only delicious, but it also promotes person’s health in various ways. The following are the health benefits and sample recipe for salmon.

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Health Benefits

Cardiovascular Health

One health benefit of eating salmon is the promotion of cardiovascular health. According to BBC Good Food, salmon contains omega-3 fats like docosahexanoic acid or DHA and eicosapentanoic acid or EPA. This is supported by evidence, as per the publication, that noted that Eskimos in Arctic Greenland had low rate of heart disease, since marine animals were included in the normal diet. Omega-3 is an essential fatty acid, which the body cannot synthesize by itself; thus, it must be obtained from the diet. Aside from salmon, omega-3 can also be found in fresh tuna, herring, mackerel, and sardines.

Vitamin B and Neuologic Health

Another reason to eat salmon is its vitamin B content, which is essential in brain function. According to Authority Nutrition, salmon contains vitamins B1 (thiamin – 18 percent of the recommended daily intake or RDI), B2 (riboflavin – 29 percent of RDI), B3 (niacin – 50 percent of RDI), B5 (pantothenic acid – 19 percent of RDI), B6 – 47 percent of RDI, B9 (folic acid – seven percent of RDI), and B12 (cobalamine – 51 percent of RDI). Vitamin B is essential for the function of the central nervous system, which includes thinking, memory, and cognition; thus, salmon intake promotes these brain functions, enabling a person to perform his tasks more effectively.

Vitamin D and Cellular Protection

Salmon also offers vitamin D and selenium. Vitamin D helps in calcium absorption and prevent various diseases like cardiovascular diseases, rheumatoid arthritis, diabetes type 1, multiple sclerosis, and even cancer. Meanwhile, selenium is a mineral that prevents cellular damage. As per Chatelaine, it acts as an antioxidant in the body; it helps the body get rid of unwanted agents or substances like toxins and free radicals, enabling the tissues, immune system, and thyroid gland to carry out their functions effectively.

Eyesight and Skin Health

Another health benefit of salmon is a better eyesight and skin appearance. According to Dr. Axe’s official website, the omega-3 fatty acids found in salmon helps improve intraocular fluid drainage from the eyes, reducing the risk of increased eye pressure and associated disorders like glaucoma. As per the publication, the fatty acids also contribute to eye development in infants. Salmon also contains carotenoid anti-oxidants like astxanthin, which reduces the effects of free radical damage, such as aging. According to world renowned dermatologist Dr. Perricone, as cited by the publication, patients should consume the fish thrice a week for more radiant skin.

Sample Recipe

One recipe that uses salmon as ingredient is Pan Seared Salmon. According to All Recipe, the ingredients include four six ounce fillet salmon, two tablespoons olive oil, two tablespoons capers, one-eight tablespoon salt, one-eight tablespoon ground black pepper, and four slices lemon. To prepare, as per the publication, a large heavy skillet is preheated over medium heat for three minutes. Then, the salmon is coated with olive oil, placed in skillet, and the heat is increased to high. After that, the fish is cooked for three minutes, sprinkled with capers, salt, and pepper. The salmon is turned over and is cooked for five minutes or until it becomes brown in color. To know if it is done, use a fork and check if it flakes easily. Once done, the salmon is transferred to individual plates and is garnished with lemon slices.

Salmon is considered one of the healthiest fish people know today; thus, it can be easily included in weekly menu plans for the entire family.

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