Greetings, dear readers! Today the kids and I were visiting my good friend, she baked salmon in the oven and recommended that the kids eat it. At the same time, my friend said: “Children, salmon is your hair and nails. He is very helpful."

We all know what a huge role proper nutrition plays for our health and the health of our children. There are many products on our table, one article will cover the topic proper nutrition It's simply impossible.

Therefore, today we decided to focus on such a product as red fish, or salmon. And the topic for today’s conversation is salmon: benefits and harm for our body.

Salmon belongs to the large family of salmonid fish - salmon, trout, salmon, chum salmon, pink salmon, sockeye salmon, etc. Their main distinguishing feature- meat various shades pink, red or orange. Boiled, fried, steamed, salted and even raw salmon meat is eaten.

Canned fish are very popular. By the way, canned salmon is almost always wild, not farmed. Red caviar is a seasonally harvested product; thanks to preservation, it is available all year round.

Frozen milk is less commonly found on sale; it is usually fried for serving. But the sushi beloved by many will be safer if lightly salted salmon is used to prepare it.

The benefits of salmon for the body

Salmon are rich in many useful substances, therefore very useful for the body.

For the heart and blood vessels

Omega-3 and omega-6 acids are needed for our blood vessels, as they prevent deposits cholesterol plaques and thereby ensure the prevention of atherosclerosis, stroke, heart attack and other diseases of the cardiovascular system. They are also useful for hypertension. And the heart needs potassium, which fish products also provide us with.

For the nervous system

Polyunsaturated fatty acids are also important for the brain because they are involved in the formation of membranes nerve fibers, and this, in turn, improves memory and prevents degenerative diseases, perhaps even Alzheimer's disease. Our nerves and brain also need B vitamins and phosphorus. And red fish is an antidepressant! Not because it tastes good, but because of tryptophan, which affects our mood, improving it.

For vision

For the musculoskeletal system

Our muscles need protein, and cartilage needs the already mentioned omega 3 and omega 6 acids. Red fish is very useful for joint diseases.

For metabolism

By helping to reduce blood sugar due to the amino acids it contains, red fish is useful for the prevention of diabetes, and is also recommended for the diet of diabetics.

For beauty

Polyunsaturated fatty acids and vitamins improve the condition of skin, hair and nails, which is important for our appearance.

For cancer prevention

A large amount of antioxidants, especially selenium, effectively prevents the development of various cancers. In addition, salmon do not accumulate carcinogens (except heavy metals, but their accumulation often depends on where individuals live).

What could be harmful to salmon?

Let’s be objective, nevertheless, eating salmon has not only benefits, but also harm.

• If you are allergic to salmon, then the question of the benefits of this product is no longer interesting to you. It's deadly for you dangerous product, and must be completely excluded from the diet.
• If you have increased body weight, then due to its calorie content, salmon should be limited in your diet. If possible, discuss with a nutritionist permissible quantity red fish in your diet or choose lower-calorie varieties. Keep in mind that the calorie content also depends on the method of culinary processing - it will be lowest when boiling and steaming.
• If you have gout, we limit red fish in your diet, but if the disease worsens, it is better to give it up altogether for a while. Salmon meat, and not only, contains a lot of purines, which are harmful for gout.
• We cannot ignore the problem of helminths. Fish may contain worm larvae, so you should not eat it raw. And if you are a sushi lover from raw fish, then you risk getting sick.
• Salmon may contain several increased content mercury For an adult, this is not at all dangerous - the dose is too small. But it is better for pregnant women and small children not to eat salmon meat. If future mommy he really wants red caviar, so let him eat it in reasonable quantities for his health.
• Farmed salmon are raised in cages close to the shore, so you never know what kind of runoff will be nearby, and all of this will end up in the salmon’s body. In addition, food for artificially raised animals is prepared on the basis of soy, and it is almost always genetically modified. Dyes are also added to the feed - it’s not for nothing that the meat of farmed salmon has a more saturated color. And also antibiotics - to prevent diseases when breeding fish in captivity.

The conclusion I would draw is this, dear readers, salmon is very beneficial for the body, but at the same time it also contains something that can cause harm. I even had a separate article about very healthy foods and how, due to their processing, they become practically poisons. There is a part about red caviar. This one

Salmon, a genus of fish from the salmon family. The body is elongated and more or less laterally compressed, the muzzle is narrowed and significantly extended forward. The body is covered with small scales. The back is bluish-gray, the sides are silvery with a few black spots (sometimes there are no spots at all), the belly is silvery-white, the fins are dark gray. Length 50 - 150 cm, weight from 5 to 30 kg, but in exceptional cases reaches 45 kg.

Salmon caviar contains about 30% high-value proteins, which is rare for proteins of animal origin, and 10–13% easily digestible fats. Caviar is rich in lecithin, vitamins A, E, D and group B, phosphorus, iron and other minerals and organic compounds, necessary for normal development body, skin cells, normalizing blood pressure and increasing hemoglobin. This is because caviar proteins are complete and mainly belong to proteins such as globulins and albumins.

Caviar fat is characterized by a higher iodine value than the meat fat of the same fish, and contains a large amount of very healthy polyunsaturated fatty acids. Caviar fat contains a large amount of “good” cholesterol: from 1.5 to 14%, lecithin: from 1.0 to 43%, as well as vitamins A, B, D and C. Proteins and fats contained in red caviar are healthy for cell restoration and normalization blood pressure. Red caviar does not contain carbohydrates and unhealthy fats. Interestingly, what is contained in caviar nutrients have an intensive effect on the skin, preventing the aging process and restoring affected areas.

Fish fat First of all, it protects the arteries by “thinning the blood” just like aspirin, thereby preventing the formation of blood clots, which can lead to heart attacks and strokes. Such fat also reduces blood pressure and blood levels of triglyierides, potentially dangerous fats, increase cholesterol levels good type HDL, regulates heartbeat, makes old arteries more flexible and helps block inflammatory processes, which cause arthritis, cancer, psoriasis, diabetes and general cellular dysfunction.

Research has shown that omega-3 fatty acids, which are large quantities contained in salmon can affect human biological aging. These substances prevent the shortening of the end sections of chromosomes and telomeres, thereby slowing down aging.

Fatty acids also have a positive effect on brain cells, helping to prevent the development of memory and attention problems caused by age or illness.

Experiments on laboratory mice have shown that a diet rich in omega-3 extends life expectancy by a third.

Seafood and fish play important role in human nutrition since ancient times. Even the ancient Assyrians and Romans grew fish in ponds. For thousands of years, the Chinese have used their rice fields, when they are under water, to breed fish. IN different times people ate both fresh and smoked food and salted fish. And salmon has always occupied special meaning in the diet of many peoples. For Scandinavians, British and Russians, this fish is part of their national cuisine.

What kind of fish is this

Salmon is an amazing red meat and delicious fish. He is born in fresh waters, but spends most of its life in the seas. It returns to freshwater only for the spawning period. Scientists never cease to be amazed at the amazing memory of this fish. Salmon recognize the waters where they were born by smell, and only there do they give birth to their own offspring. By the way, after spawning they die.

Biologists distinguish several types of salmon. More precisely, all representatives of this species are classified according to their habitat. Living in Pacific Ocean belong to the genus Oncorhynchus, the inhabitants of the Atlantic belong to the genus Salmon, and in the waters of Alaska the so-called wild salmon is found.

And if scientists know only one species of migrating salmon in Atlantic Ocean(), then among the Pacific there are 9 varieties of salmon (including king salmon, sockeye salmon, coho salmon, and others).

Salmon meat is typically pink, but its color can range from red to orange. The fillets of salmon and sockeye salmon are fattier than those of pink salmon and chum salmon, while coho salmon ranks golden mean. Most major representative salmon - Chinook salmon, and the smallest is considered to be sockeye salmon.

The nutritional value

Like all seafood, salmon is an exceptional source of high-quality easily digestible protein, minerals, vitamins and, most importantly, . Vitamins A, D, E are also abundantly represented in this product, as are minerals such as selenium, phosphorus, zinc, calcium, and iron.

Benefit for health

Protein source

Proteins, or rather those included in their composition, are important components for a person. They are necessary for the construction of cells, tissue formation, and the formation of enzymes and hormones. Proteins from salmon, like most other fish, are easily absorbed by the body. They usually do not have side effects and do not contain carcinogens like some other types of meat.

Vitamins and minerals

This type of fish is valuable for its rich content of minerals and vitamins necessary for the proper functioning of metabolic processes, healthy nails and hair. Selenium contained in salmon is much better absorbed by the body than from other animal products. By the way, salmon is the richest source of this. Red fish contains more than 40% of daily norm potassium and phosphorus. The first is necessary to maintain a proper heartbeat, the second is necessary for the formation of DNA, the production of enzymes and the maintenance of bone health.

Vitamin E is a powerful vitamin that reduces the risk of heart disease, prevents the oxidation of low-density lipoproteins, reduces the accumulation of plaques in coronary arteries. In addition, it protects against malignant tumors, improves immunity and protects against cataracts. This vitamin is like ascorbic acid and beta-carotene, which can be obtained in large portions from salmon. These substances affect the body at the cellular level, deactivating free radicals, which can damage genetic material and disrupt cell structure, which subsequently leads to incurable diseases.

Vitamin D has crucial to maintain health. Deficiency of the substance increases the risk of cardiac disorders, multiple sclerosis, rheumatoid arthritis and diabetes. The B vitamins contained in red fish are also important for humans. They are indispensable for the nervous system, liver function and stable blood levels, the production of serotonin and the formation of new cells in the body.

Benefits for the nervous system and brain

Omega-3 increases the activity of brain cells, which as a result affects memory and the ability to perform effective mental work during the day. Along with amino acids, vitamins A and D, as well as selenium and fatty acids protect nervous system from damage caused by aging. In addition, the mineral-vitamin complex acts as an antidepressant, relaxes the brain, and protects it from Alzheimer's and Parkinson's diseases. And some studies show that mental capacity of people who regularly consume sea fish is significantly higher than that of people who refuse it.

Eye health

Salmon can help prevent macular degeneration, retinal dryness, eye fatigue and vision loss. It has been proven that fish lovers can boast better vision, which lasts longer than meat-eaters.

Fatty acids in salmon: benefits

The most beneficial Omega-3s that occur naturally were found in oily fish. In this product, the substance is represented by two unique acids - eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA). They promote healthy functioning of the brain, heart, joints, and support general health body. Back in the 1970s, scientists first started talking about the fact that consuming sea fish reduces the risk of developing cardiovascular diseases. They made this assumption after examining the Eskimos living in Arctic Greenland, for whom seafood is a traditional food. It turned out that the incidence of cardiac diseases among representatives of this ethnic group is extremely low. In addition to this, scientists have found that sea ​​fish also helps reduce the risk of developing many types of cancer, as well as Alzheimer's disease, asthma, depression, diabetes, hypertension, macular degeneration, multiple sclerosis, rheumatoid arthritis. And all this, researchers believe, is thanks to Omega-3. And since the human body is not able to synthesize these fatty acids on its own, it is extremely important to restore their reserves from food. You can optimize the concentration of EPA and DHA in the body by consuming fatty fish such as salmon, sardines, and tuna. Ideally, these products should appear on the menu at least twice a week.

So, Omega-3s obtained from salmon:

• protect the heart;
• reduce risk sudden death from cardiac disease;
• reduce the risk of stroke;
• reduce the likelihood of diabetes;
• necessary for the proper course of pregnancy and fetal development;
• reduce bad cholesterol in blood;
• strengthen blood vessels;
• facilitate the course of immune and inflammatory diseases, in particular skin, rheumatoid arthritis, Crohn's disease;
• reduce the risk of occurrence mental disorders and some diseases caused by brain disorders.

In addition to the incomparable benefits for the heart and blood vessels, according to research, Omega-3s are essential for people suffering from psoriasis, ulcerative colitis, lupus. These fatty acids can slow down the growth and reduce the size of tumors.

Who needs salmon?

It is clear that ideally this fish should appear in the diet of all people. But there are some circumstances in which salmon turn from healthy food into medicine. For this reason, red fish is indispensable for people with problems such as:

• inflammation of the arteries;
• indigestion;
• increased risk of colon cancer, prostate gland, kidney;
• dermatitis and other skin problems;
• weakened hair and nails;
• blurred vision.

Fatty salmon - important food for elderly and sick people. Weak people need this fish chronic diseases or surgical operations.

How to choose fish

For supermarket customers, salmon is presented in the form of fillets, steaks, fresh, frozen, smoked or canned. Fresh salmon should have smooth and moist skin, silvery scales, and bright red gills. White, gray or green gills are evidence of a very old fish. The eyes of a recently caught carcass are shiny, without a cloudy coating. The freshness of the fish is indicated by its smell: the carcass should smell like the sea. The color of fresh fillet is pale pink. Brownish shades in the flesh indicate old age of the fish; too red meat - the carcass was artificially colored. Salmon steaks should be elastic, fillets should have light veins. After pressing the pulp, it should quickly regain its shape. It is important to eat fresh salmon within a few days of catching it. If this is not possible, it is better to freeze the carcass.

If the choice falls on smoked or salted fish, it is advisable to give preference to the product in vacuum packaging, but do not forget to check the composition - there should be nothing else besides fish and salt.

Possible hazardous properties of the product

The main danger of any sea fish is the presence of mercury in it (contained in sea ​​water, especially in polluted waters). As a rule, the larger the carcass, the higher the level harmful substance in it. High concentrations Mercury is usually found in fish such as tuna, tilefish, and swordfish. Salmon, on the contrary, belongs to the seafood that does not harm the body, since it contains almost no mercury. However, when we're talking about about the diet of children and pregnant women, it is important to be completely confident in the environmental friendliness of the product.

But to salmon raised on fish farms, you should be treated, if not with caution, then choose the carcass very carefully. Genetically produced fish are often used as food for such fish. modified products containing pesticides. The water in ponds often contains fungicides, and dyes are added to fish food (to make the carcass resemble wild salmon in color).

It is not advisable to abuse the product for people with chronic disorders work digestive organs or obese.

Red fish in the food industry

Salmon belongs to the delicacy products. Its soft and tender meat of a pleasant color is used to prepare the most different dishes– from banal baked fish to exotic dishes. But in any case, the natural taste can be preserved only with minimal use of spices. Delicious and useful option– salmon baked with vegetables or grilled.

You can diversify the taste of fillets with sweet and sour, sweet fruit or spicy sauces, which go well with red fish. In salads, salmon is excellent accompanied by cucumbers, eggs, onions and tomatoes, as well as olives, cheese, and other vegetables. Fried salmon can be served with mustard and herbs, which will highlight the taste of the fish, and baked salmon can be served with lemon juice. In this version, red fish goes well with a side dish of steamed vegetables, potatoes or. Many people love lightly salted salmon meat as a cold appetizer or a component of sushi. Thin slices of salted red fillet are an ideal product for sandwiches. Well, speaking of salmon, one cannot help but recall another delicacy - red caviar, which is obtained specifically from fish of the salmon family.

Seafood lovers claim that the most healthy food for the brain (and this is in direct meaning words) is a sea fish. And although nutritionists talk about the need to include it in the diet twice a week, gourmets say that you can enjoy this product every day. It will never get boring and will not cause harm to the body.

Salmon is a fish that has gained popularity due to the presence of Omega-3 fatty acids. Recent studies have shown that salmon contains some bioactive peptides that control inflammation in the digestive tract.

A serving of salmon contains (% Daily Value):

• 153 kcal;
• Vitamin B12 – 236%;
• Vitamin D – 128%;
• Vitamin B3 – 56%;
• Omega-3 – 55%;
• Protein – 53%;
• Vitamin B6 – 38%;
• Biotin – 15%.

Salmon is ideal food for those who care about their health.

The beneficial properties of salmon will appear with regular consumption of fish. Salmon is best digested with vegetables. A salad made from red fish and vegetables is more effective than antidepressants sold in pharmacies.

Omega-3 fatty acids reduce inflammation and help recover from illness. With regular consumption of salmon, the brain functions better.

Omega-3 acids slow down the aging of the body by restoring chromosomes in cells. Women over 35 years of age are recommended to eat salmon 3 times a week to prevent the appearance of wrinkles.

Preventing Cardiovascular Diseases

Eating fish rich in omega-3 fatty acids reduces the risk of heart and vascular problems. Salmon prevents the development of arrhythmia, stroke and high pressure. This effect of fish on humans is explained by the actions of amino acids. They lower the level of “bad” cholesterol in the blood and prevent scarring of the walls of veins and arteries.

Improving mood and strengthening the nervous system

Omega-3 fatty acids reduce the risk of brain disease and depression. Teenagers who consume salmon in moderation go through adolescence more easily. Older people have a reduced risk of cognitive impairment.

School and university students who eat salmon weekly show top scores academic performance than those who do not eat fish at all.

Joint protection

In the ongoing studies, interest was generated by calcitonin, which is an important female hormone. It regulates the balance of collagen and minerals in bones and tissues. Calcitonin, together with Omega-3 acids, have unique anti-inflammatory properties that benefit joints.

Maintaining beauty

Healthy fatty acids support hair, skin and nails healthy condition. This effect of fish on the body is explained by the action of selenium. This antioxidant is sold in pharmacies, but it is obtained from salmon meat.

With age, the amount of collagen in the human body decreases and wrinkles appear on the skin. In this case it helps salmon caviar. It activates the process of collagen production, and vitamins and minerals, which are contained in salmon caviar, stimulate metabolism.

Salmon caviar is also good for hair. The vitamins and minerals contained in caviar make hair thicker and give it shine.

Salmon poses great harm to the body. It contains toxic substances.

If you are allergic to the salmon family, fish should be excluded from your diet.

Salmon contains purines, which worsen gout. If the disease worsens, completely stop eating fish so that salmon does not harm your health.

Do not eat salmon raw. In sushi and other dishes where fish is not exposed heat treatment, helminth larvae are found. To avoid unpleasant consequences and will help get rid of worms.