Amino acids of salmon fish. What are the health benefits of salmon and how to cook it at home

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 (% of 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 acid remove 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 old 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.

Improved mood and strengthening 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 the vitamins and minerals 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.

Salmon or fish of the salmon family is a fish whose taste is usually liked even by those who simply do not like other fish. It does not shrink much in size after frying and stewing, does not fall apart and does not turn into an unpleasant mush.

IN healthy salmon a lot of nutritious protein and the so-called good fat. Just 100 grams of this healthy fish provides a person with the daily requirement of vitamin D. Salmon is almost the only natural product with such a serious request. The same 100 grams of wild red fish contains half the daily value of vitamin B12, niacin, selenium, vitamin B6 and magnesium. IN canned salmon noticed increased content calcium (from bones).

More detailed information look for food rating systems in the chart. In addition to the beneficial substances indicated in the diagram, salmon contains more than 80 other nutrients, the concentration of which is below the average daily norm, although they are also in a positive way affect our health.

What's the benefit

Scientists have not yet fully figured out why eating large amounts of salmon is beneficial to human health. Most likely, it's all about the magic omega-3 fatty acid, which fights inflammatory processes in our bodies. After all, inflammation is at the root of many health problems, including heart pain, diabetes, some types of cancer and arthritis. Omega-3 also prevents the formation blood clots- the main cause of heart attacks.

No less exciting are the suggestions from people from science that omega-3 has good potential for treating Alzheimer's disease and other diseases. age problems with memory. People receiving sufficient quantity fatty acids from food, suffer less from depression, aggression, and suicidal thoughts. This fact is confirmed by a 2-week study conducted by doctors, when participants were given a vitamin complex with omega-3. Result: reduction of aggressive reactions by 1/3.

So, what organs and systems of our body will thank us for eating salmon?

For muscles, enzymatic and hormonal systems

Proteins or amino acids are essential components of our cells, tissues, enzymes and hormones. Salmon proteins (as well as proteins of any other fish) are easily absorbed by the human body. They do not have side effects, do not contain carcinogens. Salmon fish is a source of good fat (omega-3), which also plays a vital role in maintaining our health. Salmon is rich in some minerals. For example, the same selenium that you can buy at the pharmacy, necessary element for the growth of tissues, hair and nails, most often obtained from salmon proteins.

For the cardiovascular system

While omega-3 acid helps reduce cholesterol, maintains the flexibility of arteries and veins, and enhances cardiac peristalsis, salmon amino acids come into their own. They help reduce blood pressure, affect cholesterol levels in a positive sense, prevent scarring of the walls of arteries and veins, significantly reducing the likelihood of a heart attack.

For normal metabolism

Omega-3, vitamin D and selenium work together to enhance the action of insulin, thereby facilitating the absorption of sugar and the subsequent reduction of its levels in the blood.

For vision

Once again, the ubiquitous omega-3s, along with amino acids, help prevent astigmatism, dry skin, vision loss and chronic fatigue eye. Rest assured, science has proven that people who regularly eat red fish have better vision until old age.

For the nervous system

Omega-3 is one of the important components brain activity, improves memory and supports high level attention for a long time. In combination with amino acids, vitamins A and D, as well as selenium, fatty acids protect the nervous system from aging, act as natural relaxants, and relax the brain. Salmon is also useful in the treatment and prevention of Alzheimer's and Parkinson's diseases. Perhaps this is why fish lovers are considered more intellectual than meat lovers.

Other useful properties

Omega-3 fatty acids improve skin texture, add shine to eyes, skin, hair and nails and protect beneficial bacteria in the intestines. Salmon is a universal source of protein for children, the elderly and simply sick people.

Farmed versus wild salmon

Recently, conflicting evidence has emerged regarding the benefits of wild and farmed salmon. To be honest, most of the salmon sold in markets and supermarket chains today is farmed salmon. And the concentration in such fish harmful substances may be 10 times higher than normal for wild salmon. In Europe, there have even been cases of salmon being farmed in areas with high levels of heavy metals such as cadmium and lead. These pollutants enter the fish through the food and settle in the fat layer.

Since people today eat much more salmon than 20-30 years ago, which nature simply cannot reproduce itself, pollution standards for red fish raised in an artificial environment have also changed. For example, in the United States, the USDA and FDA (National Cancer Institute) rules, which are friendly to salmon breeders, allow a fairly high concentration of pollutants per 1 kg of fish mass. While the law regulating the quality of wild salmon (EPA) has remained unchanged since 1984.

To consumer fears about this, farmers counter that salmon in artificial reservoirs turns out to be fattier, which means it contains much more of the magic omega-3 acid. However, precisely because of the potential high concentration harmful substances, many prefer to cook red fish in a way that reduces the amount of fat in the finished food. In addition, factory feed based on soy, wheat, etc. does not contribute to the production of omega-3 in the fish’s body.

Fortunately, salmon are not susceptible to all pollutants. For example, mercury levels are equally low in wild and farmed salmon. If you absolutely must have wild salmon, buy canned salmon - most of today's canned fish are wild-caught.

I remember in the 5th season of the American show “Masterchef” with Gordon Ramsay, one of the most spectacular tasks was related to the correct cutting and preparation of 6-kilogram king salmon from the clear waters of Alaska. The show did not forget to add that each such fish costs about $450. It’s scary to even convert into rubles. And how in that episode they described the look and aroma of salmon dishes! And not so long ago, the Science 2.0 TV channel aired a series of programs about healthy food. One of the most healthy fish it is considered... as you might guess, salmon. So why is there so much talk about him?

If you start looking for information about salmon fish ah, then the first thing you will find is a mention Omega-3 polyunsaturated fatty acids . The words “acid” and “fat” often have negative connotations in our minds, but omega-3 PUFAs are often referred to as “essential” fatty acids. This name was given by researchers who discovered their role in normal growth children. Why else are they needed? Firstly, they reduce cholesterol levels, secondly, they affect the skin and kidney function, thirdly, they accelerate the healing of injured or infected tissues, and also positive effect observed when used during diseases such as atherosclerosis, diabetes, arthritis. Scientists from the University of Massachusetts have concluded that consuming foods with omega-3 PUFAs can significantly reduce the harm caused to the body by polluted air. Agree, this is especially valuable when you live in Chelyabinsk.

The second and important advantage of salmon is vitamin D or sun vitamin (that’s what they call it). The absorption of magnesium and calcium, which are required for the formation and strengthening of teeth and bones, is impossible without its participation. According to studies, vitamin D slows down the growth of cancer cells and is effective means in the treatment and prevention of leukemia, breast, ovarian, prostate, and brain cancer. Plus, it improves immunity and coordinates the production of insulin by the pancreas (that is, it affects blood glucose levels), supports normal work nerves and muscles.
And don’t forget that proteins or amino acids are important substances our cells, tissues, enzymes and hormones. Salmon proteins (as, indeed, the proteins of any other fish) are easily absorbed by the human body. Salmon is also rich in minerals, e.g. selenium (a necessary element for the growth of tissues, hair and nails).

In addition, salmon contains phosphorus And potassium , which have a beneficial effect on muscles and bones. And one last thing. This fish slows down the aging process.

And now about the unpleasant... 100 grams of salmon contains 269 kcal, so it is better to consume no more than 150 grams of the product per day. It is precisely because of such a high calorie content that salmon should be treated with extreme caution. Otherwise everything beneficial features will immediately turn into harmful ones.

Yes, salmon, so tasty and filling, has them too. For example, it contains mercury , which is why pregnant and lactating women should wait to eat fish. By the way, the level of mercury in both farmed and wild fish is approximately the same.

Remember about $450 for fish? We were talking about wild salmon, which lives in clean waters. Stores in countries and regions far from the oceans often import farmed fish. And breeders sometimes “cheat”: they tint the food or salmon that has already been cut into fillets, which makes the color more saturated and noble. It is not difficult to recognize such “makeup”: just blot the meat with a clean white napkin. Paint will always leave a mark that does not affect in the best possible way on taste qualities, and there is no benefit from it. But the concentration of harmful substances can be 10 times higher than in wild salmon.

There have even been cases in Europe where salmon were farmed in areas with high heavy metals, such as cadmium And lead . And they settle in the fatty layer of the fish. By the way, although food makes fish fatter, it does not contribute to the formation of omega-3 PUFAs. In addition, food often contains antibiotics, soy and GMOs (whose harm, it should be noted, has not been officially confirmed by anyone). Eating such salmon can cause changes in the brain of an adult, according to Harvard scientists.

This brings up the most important question: what to do?

Ideally, before purchasing, ask the store for a certificate stating where the salmon came from. If from a farm, then open the Internet and read about it. Please note: if the farm is located in open ocean near the shore, the fish probably fed on human waste. But this is what they will do... in best case scenario 5% of buyers. There are other “beacons” that you can focus on.

Salmon color: it should not be too gray (this means that the fish was “sat” on antibiotics) or too red (dyes are clearly involved here). You will probably buy salmon frozen: please note that it cannot be stored in this state for more than two weeks. And the eyes of the fish must be clean and intact. If they are cloudy and as if pressed in, then most likely it has lost its freshness. Gently press the salmon meat with your finger (be sure to use plastic or sterile gloves). Did the dimple heal quickly? The fish is high quality.

If the cut of the fillet shows clearly visible white veins, then most likely the fish was farmed. And know: wild salmon is always on sale from February to August, while fish from farms is available all year round.

But the good news is that most canned salmon is made from wild salmon caught in the ocean.

And there is also universal advice: any product should be consumed carefully and... in moderation.

Salmon belongs to the ocean fish of the salmon family. Its weight can reach fifty kilograms. In the 19th century, humanity began to breed salmon in artificial conditions. And this fact is not at all surprising, since salmon is a valuable delicacy. Dishes made from this fish will decorate any festive table. Salmon, pink salmon and chum salmon are red fish. Their meat has a delicate taste and a pleasant pink tint. And salmon caviar is a well-known delicacy that has a beneficial effect on human health.

Benefits and calorie content of salmon

Like any other fish, in addition to calories, salmon contains a lot of phosphorus. This item necessary for the formation of strong teeth, bones, to maintain strength, and generate energy. Phosphorus, together with other substances, takes part in the most important physiological processes V human body. In addition to calories, salmon contains magnesium, calcium, potassium, and sodium. Potassium helps our muscles withstand stress. It's all about salmon necessary product to form an elastic muscle tissue and a strong skeleton.

Vitamins in salmon meat also play a role important role. B vitamins lead in quantity. They are responsible for normal functioning brain, for the health of the nervous system. And this is extremely necessary in modern conditions life. In addition, B vitamins normalize immunity, participate in cell formation, and help produce hormones. Fish contains almost all the vitamins of this group. And this is important, since individually these substances lose some of their effectiveness. In addition to calories, salmon contains vitamin A, which is extremely important for the developing body.

Of course, the most important benefit of salmon is its omega-3 acid content. These polyunsaturated fatty acids cannot be produced by the body on their own, so it is important to take them with food. Omega-3 acids have a number of important properties:

these acids are essential for the heart. They stimulate its work, regulate the production of blood cells, protect against the risk of cardiovascular diseases;
omega-3s contribute normal development nervous system, and also stimulate the activity of the eyes and brain;
When paired with vitamin D, acids act as an antidepressant that does not harm the body, unlike chemical drugs.

Salmon is preferred over other fish due to its highest concentration of omega-3. One serving of fish contains 1.9 g of acids. Salmon also contains minimal amount harmful trans fats, which provoke the accumulation of cholesterol.

It should also be noted that salmon is high in calories. How many calories are in salmon? Calorie content of salmon is 269 kcal. This is quite a lot if you compare it to dietary food. In this regard, you can eat no more than 150 g of it per day.

Salmon is also an excellent helper in the fight against aging. Thanks to those included useful substances, eating this fish stops biological processes aging. Research shows that omega-3s prevent shortening of the end zones of chromosomes, thereby slowing down aging.

Calorie content of salmon, its consumption and harm

As mentioned above, due to the high calorie content of salmon, you should be careful when consuming it. The same cannot be said about other fish of the salmon family. This is chum salmon, real dietary product. The calorie content of chum salmon is 127 kcal per 100 g. If we also take into account high content proteins, then you can understand that after eating a little chum salmon, you will become full. In this case you will receive great amount nutrients. And the fats in chum salmon are easily absorbed, without causing damage to the body. Due to the low calorie content of chum salmon and its low fat content, it is ideal for diets. The calorie content of steamed chum salmon is even less than that of fresh salmon. Therefore, we recommend this dish to you. But it’s better to avoid smoking and pickling. The calorie content of salted chum salmon is 184 kcal, and the calorie content of smoked chum salmon is 385 kcal.

But let's get back to salmon, our main subject of conversation. Because of high probability contains mercury, salmon is not recommended to be consumed during breastfeeding and pregnancy. This may pose a danger to the child. But during menopause or PMS, salmon will not harm women at all. Men who want to prolong their labor should also include salmon in their menu. It is better to eat it steamed. How many calories are in steamed salmon? The calorie content of steamed salmon is 187 kcal. You can also treat yourself to grilled fish. The calorie content of grilled salmon is 199 kcal.

How many calories are in salmon in dishes? It is worth remembering that the calorie content of salmon with the addition of a tablespoon of oil increases by 60 kcal. If you like to use a marinade for fish before cooking that contains sauce, sugar and wine, then remember that this also increases the calorie content of the salmon.

Habitat of unique fish

IN natural environment salmon is found in the seas of the Northern Hemisphere, the Atlantic and Pacific Ocean. Some species are freshwater and are found in rivers and lakes of northern latitudes. Due to the particular popularity of red meat, fish began to be bred on specialized farms.

However, wild-caught salmon that travel long distances in the ocean cold water, is valued much more. The original color of its carcass is obtained as a result of a special diet, which includes shrimp, algae, and plankton. For most fans of red fish, salmon is a healthy delicacy that is impossible to refuse.

The value of the product and its “inner world”

In-depth research by nutritionists allows us to look into chemical composition salmon fish meat and appreciate it. Product contains:

vitamins of group B, PP, A;
potassium, phosphorus;
sodium, calcium;
zinc, selenium;
magnesium, iron.

In addition, it contains large quantities unsaturated fatty acids (Omega-3), cholesterol and proteins. Experts classify red fish meat as a dietary product due to its lack of carbohydrates. Therefore, the calorie content of salmon does not cause concern when consuming it: 100 g of the product contains approximately 206-208 kcal. Salmon is good to include in the menu.

Invaluable benefits of the product for the body

Salmon is one of the most valuable foods that has a beneficial effect on the functioning of the main organs of the human body:

heart;
thyroid;
liver;
kidneys;
brain;
nervous system.

Regular consumption of red fish leads to a healthier body and prolongs youth. Meat reduces the risk of serious diseases:

diabetes mellitus;
hypertension;
arrhythmias;
stroke;
vessels;
obesity.

Salmon is considered an original alternative to beef and chicken meat. The product provides the body required quantity squirrel. However, it contains only a little saturated fat. The content of Omega-3 acids in meat helps the body cope with inflammatory processes, as well as recover from a cold. It is recommended to include red fish in your diet at least 3 times a week.

Salmon meat is useful for consumption by a wide range of people, because the product is wonderfully digestible and brings invaluable benefits. Teenagers cope with adolescence more easily. The elderly do not lose their thinking abilities. School and university students perceive the learning process better.

"All that glitters is not gold"

Despite the popularity of the product all over the world, it is still contraindicated for some people. This applies to those who have allergic reactions for salmon meat. The problem can be easily solved - remove the product from your diet. The presence of purine in red fish has a detrimental effect on gout. During an exacerbation, it is better not to consume it at all.

Smoked salmon can be especially harmful because it contains toxins. And in sushi there are eggs and larvae of helminths. A product that is subjected to heat treatment is considered safe.

Baked salmon with ginger pieces

To prepare this dish you will need simple ingredients:

salmon meat;
Sesame oil;
lemon juice;
ginger;
soy sauce;
garlic;
salt;
sugar.

A thoroughly washed salmon steak is placed in a baking dish. It is topped with marinade, which is prepared from lemon juice, soy and sesame oil. Add garlic and ginger pieces to the fish. Add salt and sugar to taste. Marinate the meat for about 40 minutes, placing it in the refrigerator.

When the time is up, the liquid is poured into a separate container. The mold is placed in a preheated oven and baked for about 30 minutes. It is important to periodically water the product with marinade. The finished red fish meat is laid out on a beautiful dish. Served for lunch with branches of fresh herbs.

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