In the ocean, there are millions and millions of sea creatures that are not just astounding to look at, they are also delicious to eat. Salmon, tuna, squid, shrimp, lobster, etc., are often satisfying, and they also offer us a wide array of health benefits. Salmon, in particular, lives deep in the ocean and can have astounding health benefits. Some believe that if the salmon is not farmed and is caught in the wild, it provides the most health benefits. Regardless, the health benefits and nutrition quality are so great that some even call it one of the most nutritious foods here on Earth.
Salmon: What is this?
Salmon is a saltwater fish, which is common in the waters of California, Pacific Northwest, and Alaska. Moreover, salmon swim through bays and upstream into freshwater to be able to reproduce, making them very unique among other harvested fishes. Salmon is also great for various preparations, such as pickling, smoking, broiling, roasting, grilling, and poaching. They are also used in pasta dishes, burgers, tartare, and salads, among other dishes.
And, salmon might just be the fish for those who say that they don’t like fish. This is mainly because salmon doesn’t taste like any other fish. It is rich and meaty, and it might just meddle people away from their red meat routine. It’s funny, the orthodox wisdom is that many of the things that are good for us do not necessarily taste so good. However, if you had a simple and properly cooked wild salmon, you will know that that is not true.
Besides that, salmon is rich in omega-3 fatty acids and has a strong umami taste. This is one of the few kinds of fish in the sea that may pair perfectly with a red wine. Beyond that, if you’ve had the “ikura” (aka: the raw eggs), you will know how delightful the flavor is.
How to Choose a Salmon?
How do we go about choosing the right type of salmon? There are so many choices, and it’s quite overwhelming at first.
- Farmed vs. Wild: This depends on various factors. As stated earlier, wild ones are often thought of as a healthier choice. But, there are some people who prefer the farmed ones as well. The decision mainly depends on you and what you have access to.
- Atlantic or Pacific: The Pacific varieties have flesh that ranges from a deep orange to a bright red color. The Atlantic ones, on the other hand, have pink flesh and are generally farmed because of the impact of water pollution.
- Fresh or Frozen: This is actually a tough call, and it may just be a matter of preference. Whatever you choose, you will still have an easy, quick, and delightful meal.
Nutritional Facts of Salmon
Salmon has a lot of nutrients that help strengthen the body.
3 ounces, or about 85 grams, of Atlantic Salmon has:
| Nutrient | Amount |
| Calories | 175 |
| Protein | 18.79 grams |
| Carbohydrates | 0 gram |
| Fat | 10.5 grams |
| *The same amount of salmon also has: | |
| Nutrient | % Daily Value |
| Vitamin A | 4% |
| Thiamin | 12% |
| Phosphorus | 23% |
| Niacin | 28% |
| Selenium | 46% |
| Vitamin B12 | 82% |
The wild-caught salmon is richer with nutrients that the farmed ones. The same quantity of wild salmon has:
| Nutrient | Amount |
| Calories | 118 |
| Protein | 3.65 grams |
| Carbohydrates | 0 gram |
| Fat | 19.93 grams |
| *The same amount of salmon also has: | |
| Nutrient | % Daily Value |
| Vitamin A | 4.8% |
| Thiamin | 5% |
| Phosphorus | 39% |
| Niacin | 48% |
| Selenium | 59% |
| Vitamin B12 | 177% |
| Vitamin D | 64% |
Salmon also has a cholesterol content. However, it does not necessarily increase the levels of harmful cholesterol in the body.
Health Benefits of Salmon
Here are some of the most astounding health benefits of salmon:
- Helps in reducing the risk of heart disease: Regular consumption of salmon is beneficial in providing protection against heart disease. This is mainly because the fish gives a boost to the omega-3 fatty acid in the blood.
- Aids in eye care: This is one of the best health benefits of salmon. The omega-3s, as well as the amino acids in it, are beneficial in preventing macular degeneration, and some other eye illnesses. Furthermore, it is also a proven fact that eating fish on a regular basis makes the vision better.
- Helps improve the brain and nerves: The omega-3s in salmon are efficient in improving brain functions. Furthermore, the vitamins and minerals in it also protect the nervous system from damage.
- Aids in cardiovascular health: The omega-3s and the amino acids in the fish are beneficial in reducing cholesterol and repairing damage in the cardiovascular tissues, effectively reducing blood pressure.
- Helps to boost metabolism: The selenium, vitamin D, and omega-3s in salmon are beneficial in managing insulin levels all throughout the body.
