Salmon is an excellent choice if you're trying to lose weight; it's high in protein, low in fat and facilitates the absorption of sugar by the body. It's also rich in essential vitamins and minerals, which are crucial for healthy, glowing skin. You can prepare the cold-water fish in many different ways, and it complements many potato and rice dishes. It's simple to cook and provides great results. There are two varieties of salmon--wild and farmed. Salmon caught from the Pacific Ocean is generally wild, and salmon from the Atlantic is farmed. The versatile fish can be poached, steamed, grilled or even eaten raw.
Protein
Nutritionists recommend that women aged 19 to 50 have 45 g of protein a day, and men 56 g. An 85 g piece of salmon contains 32 g, according to myfitnesspal.com, making it a good injection of protein that will bring you nearer to your target intake.
Fat
Salmon is described as an oily fish because of its texture. An 85 g salmon steak contains around 183 calories, according to MyFitnessPal.com, and around 5 g of fat. The American Heart Association recommends including fatty fish like salmon in the diet at least twice a week for its proven heart-health benefits. Known as one of the fatty fish, salmon is still low in saturated fat, with only 3 g of saturated fat in a serving. The rest of the fat is monounsaturated or polyunsaturated.
Omega-3
Part of this fat is fatty acids, known as omega-3. Our bodies don't produce omega-3, and salmon is one of the best sources. These fatty acids can help with cognitive problems, such as Alzheimer's disease and other age-related cognitive decline illnesses. Omega-3 can also help in preventing cardiovascular and heart diseases, because it lowers the levels of triglycerides, which can be a big problem if they accumulate. Omega-3 increases the body's response towards insulin and so helps in lowering blood pressure. It also encourages cell growth, meaning your skin will appear younger and brighter.
Iron
Salmon is also high in iron; an 85 g piece will give you 10 percent of your recommended daily target. Researchers have found that an iron deficiency can affect your eyesight; eating plenty of salmon will help protect against this. Omega-3 fatty acids will also help to reduce muscular degeneration, dryness and eye fatigue.
Vitamin and Minerals
The various vitamins and minerals present in salmon, including amino acids, vitamin A and D and selenium mean it is an excellent tool for protecting your brain function and nervous system. It also improves the texture of the skin, hair, and nails and makes your eyes shine.
Cooking
The Washington State Department of Health recommend that for each inch of thickness, the fish needs to be cooked for about 10 minutes. Double the cooking time to 20 minutes per inch for unthawed frozen fish. To check if it's done, insert a sharp knife into the thickest part of the fish and see if it flakes. If it does, it's done.
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