Is salmon good for you? But there is still reason to be cautious
Few fish are as popular as salmon. According to the National Institute of Fisheries, the only seafood that is more popular in the United States is shrimp – but salmon is still the highest in the country.
People love salmon because it tastes less “fishy” than other fish and because it can be prepared in any number of cooking methods, including grilled, steamed, boiled, grilled, and grilled. or smoking. “It’s also often eaten raw in sushi, sashimi, and ceviche,” says Amy Goodson, nutritionist and nutritionist at The Sports Nutrition Playbook.
In addition to its unique taste and versatility, salmon is considered one of the most nutritious fish in the world. “Salmon provides a wide range of nutrients and benefits including protein, healthy fats, and is full of vitamins and minerals,” says Wilson Sanchez, a registered dietitian in New York.
What is the most popular type of salmon?
There are seven species of Pacific salmon – however only five of them live in North American waters. These five are chum, sockeye, Chinook, Coho, and pink — with pink being the smallest and most abundant species and Chinook being the largest and most abundant, according to the Pacific Salmon Foundation . (Two other species of Pacific salmon – Masu and Amago – live only in waters around Asia.)
Although Americans enjoy many varieties of Pacific salmon, Atlantic salmon is the most popular type of salmon eaten in this country, with 90 percent of the farmed salmon enjoyed here being of the species. that, according to the Food and Agriculture Organization.
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Is salmon good for you?
No matter what type of salmon you enjoy, finfish is packed with essential nutrients. Just 3 ounces of Atlantic salmon, for example, contains about 8 milligrams of calcium, 3.3 milligrams of vitamin C, 7 milligrams of niacin, 23 milligrams of magnesium, 204 milligrams of phosphorus, and 309 milligrams of potassium. Department of Agriculture. Fish is high in folate, betaine, vitamin A, retinol and vitamin E as well, says Sanchez.
“Salmon is also rich in Omega-3 fatty acids,” adds Goodson, “which supports heart health, can help reduce inflammation, and can improve cognitive function.” He also points out how the large amount of protein in salmon – 17.3 grams in just 3 ounces – can help maintain muscle, support tissue repair and improve feelings of fullness. This peace along with salmon’s low calories make it a good food for weight management.
Dr. Uma Naidoo, director of chronic diseases and lifestyle at Massachusetts General Hospital and a Harvard-trained psychiatrist who runs “Calm Your Mind with Food,” suggests including salmon in the diet. for many reasons, one of which is that it is “full of bithamin.” B12, which is an important nutrient for strengthening and regulating the nervous system.”
Fish has also been shown to reduce the risk of dementia and Alzheimer’s disease, and Goodson says that because salmon is high in vitamin D, “it can help with bone health, immune function immunity and mood regulation.”
Can you eat salmon every day?
Despite the many benefits, it can be good to eat salmon in moderation. One reason for this is that salmon contains mercury – albeit in lower amounts than other fish. Mercury has been shown to build up in the body over a long period of time and can cause problems with brain development in some people. However, it is important to note that such issues are only related to eating too much fish.
Goodson says smoked and canned salmon are also typically higher in sodium than other types and should be avoided by anyone with high blood pressure or those who need it. reduce salt intake.
Salmon can interact negatively with other medications as well. “Fish oil is a natural anticoagulant, which means it acts as a blood thinner,” explains Sanchez. For this reason, people taking anti-inflammatory medications such as aspirin, coumarin and warfarin may want to discuss any dietary restrictions with their doctor, including fish.”
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