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. In this article our nutrition expert Mel explains in great detail the amazing benefits of including salmon in your diet. Enjoy.
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 It 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. Click Here for more information on Omega 3 Fatty Acids.
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.
You will find a stack of information and other foods related to this in the article - Best Foods & Methods to Speed up Recovery & Reduce Muscle Soreness
4. Brain Health:
Studies are showing that by including salmon in our diet may improve brain health and 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.
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.
For more detail about diabetes read this detailed article on - When it comes to Type 2 Diabetes – Prevention is Always Better than Cure.
7. Weight Control:
If weight loss is the thing you are really worried about then eating well is an absolute must. And once again salmon can help you decrease belly fat. Including salmon in your diet can helps you control your weight by reducing your appetite, speeding up your metabolic rate, increasing insulin sensitivity, and 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!
Garlic & Lemon Baked Salmon Recipe (Serves 2 people)
INGREDIENTS
- Salmon Fillet x 2
- Crushed Garlic
- Olive Oil
- Lemon Slices
- Asparagus
METHOD
- Pre heat oven to 180 degrees
- Combine crushed garlic & olive oil
- Place salmon on a lined baking tray, skin side down.
- Rub olive oil & garlic mixture into each salmon fillet.
- Place 2 slices of lemon on each piece of salmon.
- Place asparagus around the salmon.
- Bake in the oven for 8 – 12 min ( depending on how you like your salmon cooked )
- Enjoy
Additional Resources To Help You With Nutrition
Obviously there is lot more to eating healthy and nutrition than the tips featured in this article. To help you out with all the other parts you may want to know we put together a great PDF report you can download instantly with all the information you need for finding what works for you. Click here to see more about this program and download instantly to your phone or computer.
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.
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About The Author
Nick Jack is owner of No Regrets Personal Training and has over 15 years’ experience as a qualified Personal Trainer, Level 2 Rehabilitation trainer, CHEK practitioner, and Level 2 Sports conditioning Coach. Based in Melbourne Australia he specialises in providing solutions to injury and health problems for people of all ages using the latest methods of assessing movement and corrective exercise.
References:
- Precision Nutrition
- Nutrition & Physical Degeneration - By Weston A Price
- Big Fat Lies - By David Gillespie
- How To Eat, Move & Be Healthy by Paul Chek
- Weston A Price Foundation