Salmon is one of the most nutritious and healthiest foods that we should include in our diet and it is no great surprise that salmon is rated by many as one of the big super-foods. The reason it is rated so highly is that it is loaded with nutrients like Omega 3 that are important for reducing risk factors with several diseases. But it is not just its health benefits that attracts many people, it is also a very tasty fish, easy to cook, and versatile in that it can be enjoyed for breakfast, lunch, or dinner.
There are some important things you need to know when you decide to eat salmon.
HOW TO BUY FRESH SALMON
When you are buying fresh Salmon at the grocery store, or fish market consider how the salmon looks:
•It should be light pink in colour.
•It should look moist & firm.
It should not have any grey areas, brown marks, or look slimy.
HOW TO STORE FRESH SALMON
Fresh salmon can be stored in the fridge for up to 2 days, however I prefer to cook it the day I purchase the salmon or the next day at the latest.
Fresh salmon can also be frozen and I store it in single serve sizes inside zip lock freezer bags. Do not leave in the freezer too long as it is best consumed within 2 -3 months as the quality may diminish somewhat. Be sure to date the freezer bag so that you know how long it has been in the freezer.
Salmon must be defrosted in the fridge and can be kept for an additional 1 to 2 days in the fridge before cooking.
HOW LONG DOES SALMON KEEP ONCE COOKED?
Once cooked salmon will last in an airtight container in the fridge for 2 days. Cooked salmon can also be frozen, place it in an airtight container or zip lock freezer bag, label it with the date, and use it within six months.
TOP 8 HEALTH BENEFITS OF SALMON!
1.Rich in Omega 3 Fatty Acids
Omega 3 fats are essential to our overall health. Our body does not make Omega 3 and we need to source our Omega 3 from our food intake. A few examples of the ways Omega 3 helps improve our health is by reducing inflammation, lowering blood pressure, improving bone health, and even helping us to cope with depression and anxiety.
Two servings of salmon per week can help meet your omega-3 fatty acid needs.
2.Boost Your Immunity
Salmon contains Omega 3, Vitamins A & D which are all critical to improving your immunity. Salmon is also packed with selenium, which is a trace mineral not found in many foods. We do not need a lot of it to get our daily intake as a single serve of salmon will provide your body 59–67% of the RDI.
3.Protein
Salmon is an excellent source of quality protein which is another essential nutrient requirement for your body. Being packed with protein it will fill you up for longer, keeping you satisfied and therefore curbing cravings. Protein is important to the process of building muscle and is a great post workout food option due to it being a quality protein source.
Most people focus on Recommended Daily Allowance (RDA) for total protein, but they don’t think about how much of each amino acid they might need.
Protein is made up of amino acids that act as building blocks for cells and tissues in the body. There are 20 amino acids that combine to form proteins. While some can be synthesized by the human body, others cannot. The nine amino acids that the body cannot make are called essential amino acids.
These must be obtained through diet and one of the best foods to do this is with salmon.
You can read more about this in the article – How much protein do you need to be healthy?
4.Brain Health
Studies are showing that by including salmon in our diet may improve brain health and cognitive function. One study has shown that people aged 65 and older, who were consuming fatty fish like salmon at least twice a week was linked to a 13% slower decline in age-related memory issues.
Read this article for more on this – How to prevent dementia & improve brain health
5.Bone Strength
Nutrients found in salmon have also been linked to improved bone health and reduced risk of osteoporosis and fractures, which is especially vital as we age.
6.Reduce Chronic Disease
Eating salmon regularly can help to reduce chronic disease, examples are heart disease and Type 2 Diabetes. In a recent study over a 4 week period healthy men and women, it showed that consuming two servings of salmon per week increased omega-3 blood levels by 8–9% and decreased omega-6 levels. Decreasing Omega-6 levels will help reduce the risk of heart diseases.
7.Weight Control
Salmon can even help you lose weight and decrease belly fat. Including salmon in your diet can help you control your weight by reducing appetite, speeding up your metabolic rate, increasing insulin sensitivity, fighting off cravings that sabotage all your best health efforts.
8.Tasty & Versatile
I enjoy salmon for breakfast, lunch & dinner, it is so versatile. I cannot think of too many protein type foods where you can do that. It can be steamed, sautéed, roasted, grilled, poached, baked or even eaten raw!
Summary
The bottom line is that salmon is an amazing food we all should be eating at least twice per week. Not only is it very healthy, it is delicious and easy to cook with. Try experimenting with different meal options to access all of its unique health properties and your body will love you for it.