Amino acids of salmon fish. What is useful 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 in its composition. Recent studies have shown that salmon contains some bioactive peptides that control inflammation in the digestive tract.

A serving of salmon contains (% of daily allowance):

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

Salmon is perfect food for those who care about health.

Useful properties of salmon will appear with regular use of fish. Salmon is best digested with vegetables. Salad of red fish and vegetables is more effective than antidepressants, which are sold in pharmacies.

Omega 3 fatty acid remove inflammation and help recover from illness. With regular use of salmon, the brain functions better.

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

Prevention of 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.

Mood improvement and strengthening nervous system

Omega-3 fatty acids reduce the risk of brain diseases and depression. In adolescents, with moderate consumption of salmon, the transitional age passes more easily. Older people have a reduced risk of cognitive impairment.

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

Joint protection

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

Beauty maintenance

Beneficial 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 a pharmacy, 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 contained in salmon caviar stimulate metabolism.

Salmon caviar is also useful for hair. The vitamins and minerals that make up caviar make hair thicker and give it shine.

Salmon is of great harm to the body. It contains toxic substances.

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

Salmon contains purines, which make gout worse. With an exacerbation of the disease, completely abandon the use of fish so that the harm of salmon does not harm health.

Don't eat raw salmon. In sushi and other dishes where the fish is not exposed heat treatment, there are larvae of helminths. To avoid unpleasant consequences and 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 the rest of the fish. It does not greatly decrease in size after frying and stewing, does not fall apart and does not turn into an unpleasant gruel.

IN healthy salmon a lot of nutritious protein and the so-called good fat. Only 100 grams of this healthy fish provide a person with a daily intake 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 (due to bones).

More detailed information look on the food rating system diagram. In addition to the nutrients shown in the diagram, salmon contains more than 80 other nutrients. nutrients, the concentration of which is below the average daily norm, although they also in a positive way affect our health.

What is the use

Scientists have not fully figured out why eating a large amount of salmon is good for human health. Most likely, it's all about the magical omega-3 fatty acid, which fights against inflammatory processes in our bodies. After all, inflammation is at the root of many health problems, including heart pain, diabetes, certain types of cancer, and arthritis. And omega-3 prevents the formation blood clots- the main cause of heart attacks.

Equally exciting are the suggestions from science that omega-3s have good potential for treating Alzheimer's and other diseases. age problems with memory. People receiving in enough fatty acids with food, suffer less from depression, aggression, suicidal thoughts. This fact is confirmed by a 2-week study conducted by doctors, when participants were given an omega-3 vitamin complex. Result: reduction of aggressive reactions by 1/3.

So, what organs and systems of our body will say “thank you” to 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, indeed, the 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 a pharmacy necessary element for the growth of tissues, hair and nails, most often obtained from salmon proteins.

For the cardiovascular system

While omega-3s help lower cholesterol, keep arteries and veins flexible, increase cardiac peristalsis, salmon amino acids come into play. They help reduce blood pressure, affect cholesterol levels in a positive way, prevent scarring of the walls of arteries and veins, significantly reducing the likelihood of a heart attack.

For normal metabolism

Omega-3s, vitamin D, and selenium work together to enhance the action of insulin, thus making it easier to absorb sugar and consequently lower blood sugar levels.

For vision

Once again, the ubiquitous omega-3s work with amino acids to 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 eyesight until old age.

For the nervous system

Omega 3 is one of important components brain activity improves memory and supports high level attention for a long time. Together with amino acids, vitamins A and D, and 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 that is why fish lovers are considered more intellectual than meat lovers.

Other useful properties

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

Farm salmon vs wild

Recently, there has been conflicting evidence about the health benefits of wild and farm-raised salmon. To be honest, most of the salmon that is sold today in the markets and through supermarket chains is farmed salmon. And the concentration in such fish harmful substances can be 10 times higher than the norm for wild salmon. There have even been cases in Europe where salmon have been farmed in areas with high levels of heavy metals such as cadmium and lead. These contaminants enter the fish through the feed and are deposited in the fatty layer.

As people today eat a lot more salmon than 20-30 years ago, which nature simply cannot reproduce on its own, pollution rates for farmed red fish have changed as well. For example, in the USA, USDA and FDA (National Cancer Institute) regulations, which are loyal to salmon breeders, allow a rather high concentration of pollutants per 1 kg of fish mass. While the law governing the quality of wild salmon (EPA) has remained unchanged since 1984.

To consumer fears about this, farmers object that in artificial reservoirs, salmon turns out to be more fatty, which means it contains much more magical 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 body of fish.

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

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 a 6-kilogram king salmon from the clear waters of Alaska. The show did not forget to add that each such fish costs about $ 450. Even transferring into rubles is scary. And how in that series they described the look and flavor of salmon dishes! And not so long ago, a series of programs about healthy food was broadcast on the Science 2.0 TV channel. One of the most useful 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, the first thing you'll find is a mention omega-3 polyunsaturated fatty acids . The words "acid" and "fat" often carry a negative connotation in our minds, yet 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 lower 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 they are used during diseases such as atherosclerosis, diabetes, arthritis. Scientists from the University of Massachusetts have concluded that eating 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 plus of salmon - vitamin D or the 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 tool in the treatment and prevention of leukemia, cancer of the breast, ovaries, prostate, brain. 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 do not forget that proteins or amino acids - 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, for example, 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 the last. 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 because of such a high calorie content that salmon should be treated very carefully. Otherwise everything beneficial features immediately become harmful.

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

Remember the $450 a fish? It was a wild salmon that lives in clear waters. In stores of countries and regions far from the oceans, farmed fish is often imported. And breeders sometimes “cheat”: they tint feed or salmon already cut into fillets, because of which the color becomes more saturated and noble. Recognizing such a “make-up” is not difficult: just blot the meat with a clean white napkin. Paint will always leave a mark that affects not in the best way on palatability, and there is no benefit from it. But the concentration of harmful substances can be exceeded 10 times compared to wild salmon.

In Europe, there have even been cases where salmon was 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 the feed makes the fish fatter, it does not contribute to the formation of omega-3 PUFAs. In addition, the feed often includes antibiotics, soy and GMOs (whose harm, it should be noted, has not been officially confirmed by anyone). The use of such salmon can cause changes in the brain of an adult, according to Harvard scientists.

This raises the most important question: what to do?

Ideally, before buying, ask for a certificate in the store, which will indicate where the salmon came from. If from a farm, then open the Internet and read about it. Please note: if the farm has open ocean near the shore, the fish probably fed on human waste. But they will do so... best case 5% of buyers. There are other "beacons" that you can navigate.

Salmon color: it should not be too gray (this means that the fish was “sitting” on antibiotics) or too red (dyes are clearly involved here). You will probably buy salmon in ice cream: please note that in this state it cannot be stored for more than two weeks. And the eyes of the fish must be clean and whole. If they are cloudy and as if depressed, then, most likely, she has lost her freshness. Gently press your finger on the salmon meat (necessarily through polyethylene or in sterile gloves). Did the dimple heal quickly? The fish is of good quality.

If clearly visible white streaks are visible on the cut of the fillet, then most likely such a fish was bred on a farm. And know that wild salmon always goes 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-caught salmon from the ocean.

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

Salmon belongs to the ocean fish of the salmon family. Its weight can reach fifty kilograms. In the 19th century, mankind began to breed salmon in artificial conditions. And this fact is not at all surprising, since salmon is a valuable delicacy. Dishes 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 hue. And salmon caviar is a well-known delicacy that has a beneficial effect on human health.

Benefits and calories of salmon

Like any other fish, in addition to calories, salmon contains a lot of phosphorus. This element necessary for the formation of strong teeth, bones, to maintain strength, energy production. 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 strong skeleton.

Vitamins in salmon meat also play a role important role. B vitamins are leading in quantity. They are responsible for normal functioning brain, for the health of the nervous system. And this is essential in modern conditions life. In addition, B vitamins normalize the immune system, participate in the formation of cells, and help the production of hormones. The composition of the fish contains almost all the vitamins of this group. And this is important, since individually these substances lose a share of their effectiveness. In addition to calories, salmon contains vitamin A, which is extremely important for a developing body.

Of course, the most important benefit of salmon is the content of omega-3 acids. 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 3 contribute normal development nervous system, as well as stimulate the activity of the eyes and brain;
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 the highest concentration of omega-3s. One serving of fish contains 1.9 g of acids. Salmon also contains minimal amount harmful trans fats that cause cholesterol buildup.

It should also be noted the high calorie content of salmon. How many calories are in salmon? The calorie content of salmon is 269 kcal. That's quite a lot if you look at diet food. In this regard, it can be eaten no more than 150 g per day.

Salmon is also a great helper in the fight against aging. Thanks to the included beneficial substances, eating this fish stops biological processes aging. Studies show that omega-3s prevent the shortening of the end zones of chromosomes, thereby slowing down aging.

Calorie content of salmon, its use and harm

As mentioned above, due to the high calorie content of salmon, it should be approached carefully. What can not be said about other fish of the salmon family. This is keta, 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 doing so, you will receive great amount nutrients. And the fats in chum are easily digested, while not 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 chum salmon for a couple is even less than fresh. Therefore, we recommend this dish to you. But it is better to refuse smoking and pickles. 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 topic of conversation. Because of high probability mercury content, salmon is not recommended for consumption during breastfeeding and pregnancy. This may be dangerous for the child. But during menopause or PMS, salmon will not interfere with women at all. Men who want to prolong their birth should also include salmon in the menu. It is best to use 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 meals? 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 pre-cook fish marinade that contains sauce, sugar and wine, then remember that all this also increases the calorie content of salmon.

Habitat for 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 special popularity of red meat, fish began to be bred on specialized farms.

However, wild-caught salmon, which travel long distances in the ocean, cold water, is much more valuable. The original color of his carcass is obtained as a result of a special diet, which includes shrimp, algae, 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 provides a glimpse into chemical composition salmon fish meat and appreciate it. The product contains:

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

Moreover, it contains in large numbers 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.

The invaluable benefits of the product for the body

Salmon is one of the most valuable food products that have 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 the improvement of the body and prolongs youth. Meat reduces the risk of serious diseases:

diabetes;
hypertension;
arrhythmias;
stroke
vessels;
obesity.

Salmon is considered the original alternative to beef and chicken meat. The product provides the body necessary quantity squirrel. However, it contains only a small amount of 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 the diet at least 3 times a week.

Salmon meat is useful for a wide range of people, because the product is wonderfully digested and brings invaluable benefit. Adolescents are easier to cope with the transitional age. The elderly do not lose their thinking ability. School and university students perceive the learning process better.

"Not all that glitters is 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 solution to the problem is easy - remove the product from the diet. The presence of purine in red fish adversely affects 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 undergoes heat treatment is considered safe.

Baked salmon with ginger pieces

To prepare the dish you will need simple ingredients:

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

Carefully washed salmon steak is placed in a baking dish. From above it is poured with marinade, which is prepared from lemon juice, soy and sesame oil. Add garlic and ginger pieces to the fish. Salt and sugar are added to taste. Marinate the meat for about 40 minutes, sending it to the refrigerator.

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

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