Seven health benefits of salmon
1. Eating salmon is beneficial in the treatment of inflammatory joint conditions.
Salmon contains small proteins called bioactive peptides. One in particular, called calcitonin, has been shown to increase, regulate and stabilize collagen synthesis in human osteoarthritic cartilage. This salmon-found protein also improves bone density and strength.
2. Eating salmon makes you smarter and happier.
The brain is 60 percent fat and most of that is the omega-3 fatty acid DHA. Thirty percent of the grey matter in the brain is DHA showing how critical it is to brain function and a healthy nervous system.
Eating salmon regularly has been shown to reduce the risk and incidence of depression, hostility in young adults and cognitive decline in the elderly.
3. Eating salmon increases your cardiovascular health.
As noted, salmon contains high levels of the omega-3 fats, EPA and DHA. These fats are responsible for many cardiovascular benefits such as reducing inflammation, keeping the blood from clotting excessively and relaxing and dilating the arteries. When eaten two to three times per week, salmon can protect you from problems such as heart attack, stroke, arrhythmia, high blood pressure and high triglycerides.
4. Salmon protects your eyes.
Eating salmon twice a week has been shown to significantly decrease the risk of macular degeneration — a chronic eye condition that leads to loss of vision. For the treatment and prevention of a condition called dry eye syndrome, eat two to four servings per week.
5. Salmon helps build children’s brains.
Eating salmon while pregnant and nursing can boost learning capability and academic performance in children. Salmon contains high levels of DHA (decosahexaenoic acid) which is the main structural fatty acid in the central nervous system and retina. Feeding salmon to preschool children also aids in the prevention of ADHD and can even boost academic performance.
Even though you can’t produce this neuronal insulation on your own, you steal enough of it from your mom while in utero to help you through the first few years of life (that’s why mom’s omega-3 intake during pregnancy is so important).
But as you age, DHA levels in your brain decline — imagine your winter coat slowly vanishing the longer you stay outdoors. This deterioration has been linked to memory loss, mood disorders, cognitive decline, attention deficit hyperactivity disorder (ADHD), reduced brain volume and Alzheimer’s disease.
6. Salmon’s an excellent source of vitamin D.
Sufficient vitamin D is crucial to maintaining optimal health. A deficiency of this essential vitamin has been linked to an increased risk of cancer, cardiovascular disease, multiple sclerosis, rheumatoid arthritis and type-1 diabetes. One can of salmon, for example, contains a day’s worth of vitamin D.
7. Salmon helps you sleep.
As if there weren’t already enough positive health benefits for eating salmon, salmon along with cod, halibut, tuna, and snapper are all good sources of vitamin B6, which promotes the production of sleep hormones. Plus, salmon is high in protein to help keep you full throughout the night.
Salmon is an excellent source of tryptophan, an all-natural sedative. Studies show that tryptophan increases sleepiness in subjects with mild insomnia and helps to shorten the time it takes to fall asleep.
I will Share with you my favorite recipe with salmon serves 4:
Lemon and Black Pepper Salmon
Prep – 10 Mins
Cook Time – 15 Mins
- 500g baby new potatoes
- zest ½ lemon, then cut into wedges
- 4 tbsp fresh white breadcrumbs
- 25g butter, melted, plus a knob for the potatoes
- 1½ tsp coarsely ground peppercorns
- 4 skinless salmon fillets
- a few thyme sprigs, leaves only
- cooked broccoli or spring greens, to serve
- Heat oven to 200C/180C fan/gas 6. Wash the potatoes and place in a large pan of cold, salted water.
- Cover and bring to the boil, then simmer for 15 mins until cooked.
- While the potatoes cook, combine the lemon zest, breadcrumbs, butter and peppercorns. Put the salmon fillets in a large roasting tin and sprinkle 1 tbsp of crumbs on each fillet.
- Pop the lemon wedges in the tin and bake for 8-10 mins until the salmon is cooked and the crumb is golden and crunchy.
- When the potatoes are cooked, drain in a colander and crush lightly.
- Add a knob of butter, season and scatter with the thyme. Serve with broccoli or spring greens.
Macros: Kcal: 346 | Protein: 17g | Carbs: 33g | Fat: 15g | Fiber: 3g