Learn about the benefits 0f salmon

Rich in omega 3 and 6 fatty acids, vitamins and minerals, salmon is considered a good food for the health and beauty of the skin. But be careful to choose the right variety…

It is the star along with avocado in sushi or appetizing poke bowls. It is essential for sashimi, or in the form of a baked slice, but also smoked as in the New York Style Bagel, or simply to provide protein to a salad.

Salmon is universally considered a delicious and good for health food, ideal to eat if you want to follow a healthy diet. It is part of a category of foods related to well-being and body health, as well as physical fitness.

What benefits does salmon have?

Rich in collagen

But salmon in particular is good for the skin because, rich in omega 3 and omega 6, it stimulates the production of collagen, an essential protein for supporting the internal scaffolding of the skin, thus making it firmer and plumper.

It is the most widespread protein in the body and constitutes 90% of the skin, but it is also present in many other tissues (bones, cartilage, tendons, hair) due to its function as a support structure.

In fact, collagen plays a scaffolding role and, when it comes to the skin, it serves precisely to support it and give it a full and firm appearance. Over time, collagen deteriorates and decreases: the skin loses tone and wrinkles appear.

Although it is a natural process, it is still possible to stimulate collagen production and try to delay or reduce its loss by taking collagen supplements from the age of 25-30 and consuming foods rich in collagen, including salmon.

Rich in omega 3

Omega -3s are polyunsaturated fatty acids with a complex structure that perform essential biological functions for the health of the body, such as supporting the immune system, acting as anti-inflammatory agents, reducing triglycerides and cholesterol, as well as protecting blood vessels and the brain.

Taking the correct amount of omega-3 is essential to prevent many diseases, especially cardiovascular and degenerative diseases. But it is equally important to counteract premature aging of the skin, as it promotes structural functions and helps keep the skin elastic and healthy.

Eating 150 grams of salmon is enough to provide 2.5 grams of omega-3. The optimal daily ration is 500 milligrams of omega 3, so salmon provides a very high amount.

Salmon is a fish rich in omega-3 fatty acids, in particular DHA and EPA, which are somewhat less than only anchovies, sardines and herring: 1.8/100 g. Salmon is also a good source of protein, vitamins (such as vitamin B6, vitamin B12, niacin, and thiamine), and minerals (such as phosphorus and selenium). Be careful, however, because salmon contains cholesterol. On the other hand, it does not contain fiber or carbohydrates.

How often should you eat salmon?

The guidelines suggest eating fish 2-3 times a week as part of a healthy and varied diet. Therefore, maintaining a variety of sources, you can eat a serving of 150-250 g of salmon once a week, at most twice.

What are the health benefits of salmon?

Health benefits of salmon

Due to its characteristic of being a fatty fish, several benefits are derived from regular consumption of salmon for the health of the body and mind, and for the beauty of the skin and hair. Among the benefits of salmon, the following stand out:

• strengthens the cardiovascular system, reducing the risk of stroke and myocardial infarction
• lowers blood pressure
• has anti-inflammatory functions
• is a cellular antioxidant
• favors the nervous system and stimulates brain function, reducing the risk of age-related neurodegenerative diseases
• promotes healthy bones and teeth
• promotes eye health
• promotes blood circulation and plays a key role in the production of red blood cells
• strengthens the immune system
• helps control bad cholesterol

Benefits of salmon for skin and hair

• nourishes and protects the skin from the inside
• stimulates the production of collagen and elastin
• Prevents premature skin aging
• moisturizes the scalp and hair

Contraindications: is salmon bad?

There are no particular contraindications for consuming salmon, except to eat the appropriate amount if you are overweight and want to lose weight, or avoid it if you are allergic.

Among the side effects attributed to eating salmon is mackerel syndrome, a histamine poisoning that can occur if the fish is stored incorrectly. Furthermore, it should only be consumed raw if it has been previously slaughtered according to legal regulations. Or prefer it cooked, to annihilate any presence of toxic substances or parasites.

Mercury contamination is another critical factor related to the consumption of salmon, especially wild salmon. However, several studies have shown that the levels found are not a cause for concern if salmon is consumed as part of a healthy diet and in not excessive quantities. Certainly, pregnant women and children should not consume large amounts of salmon because the mercury can negatively affect the development of the nervous system.

Among the contraindications to its consumption is also an ethical approach that urges that only salmon be consumed from safe and sustainable sources, and not from intensive farming, or caught in safe areas where the possibility of contamination is avoided.

The right variety of salmon makes a difference

Salmon is universally appreciated for its tasty flavor, unlike sardine, for example, which not everyone likes, and there are many easy recipes to cook a slice, or you can find it smoked already cut in the supermarket, making it a super easy meal. However, you have to be careful when choosing which one to buy, because one salmon or another is not worth it. In fact, there are several different species, which can also have very different nutritional values. Therefore, knowing them is the first step to choosing what we eat with greater awareness. And also to definitively understand that salmon is indeed a healthy food, but it is much more so if you choose a certain type.

Nutritional values: the difference between farmed and wild salmon

Starting from the basis that salmon is a healthy food and good for health, it must be taken into account that not all varieties are the same and that, in fact, they can have very different nutritional values. That is why it is important to choose the variety of salmon appropriate to each person’s nutritional needs.

We distinguish two main varieties of salmon: farmed salmon and wild salmon. Both are rich in omega-3, provide the same health benefits, but have very different nutritional values and also a different appearance.

Farmed Salmon

Farmed salmon mainly comes from Norway and Scotland. It is the most common salmon and the one we find in the supermarket in larger quantities, both fresh and smoked. It has a light pink color (given by the dyes in the feed) and numerous white veins in the meat, which are nothing more than the fatty part of the fish. Some nutritional characteristics of farmed salmon

• has less valuable nutritional qualities than wild salmon
• has a milder flavor
• It has 46% more calories than wild salmon
• does not contain carbohydrates
• contains three times more total fat than wild salmon and most of it is omega-6
• has a good amount of protein
• it’s cheaper
• It is easier to find at any time of the year

wild salmon

It is salmon that is caught in its natural environment, that is, in the Pacific Ocean or off Alaska and Canada. It is less common to find in supermarkets, or it is only distributed by one brand, usually in the Sockeye (or Red Salmon) variety.

It has, as its name indicates, a bright orange-red color, given by the astaxanthin present in the crustaceans on which it feeds in nature, and it does not present white streaks of fat. Among its features

• It has nutritional qualities superior to those of farmed fish
• It has a more intense flavor
• It is less caloric than farmed fish
• does not contain carbohydrates
• It is rich in high quality proteins
• contains healthy fats and omega-3 and omega-6 fatty acids in an excellent ratio (1:10)
• It is rich in vitamin D and vitamin B12
• It is more expensive
• It is not always easy to find it in our supermarkets, because its commercialization also depends on the fishing periods.

So, is farmed or wild salmon better?

For those who still wonder if salmon makes you fat or is good for your health, wild salmon is undoubtedly the preferred option, if possible, due to its excellent nutritional contribution of proteins and essential fatty acids, especially omega-3, and if A low-calorie or carbohydrate-free diet, such as a ketogenic diet, is followed.

However, farmed salmon should not be demonized. It is still a good food, which should only be avoided if you do not want to consume an excessive amount of fat. If the former can be eaten more often and with less concern for diet, the latter should be limited in quantity and frequency.

Finally, the most important parameter of choice remains quality: the salmon chosen must be of high quality, from safe, sustainable and respectful fishing, or raised with the maximum guarantees, with controlled diets, preferably organic.

Salmon oil and omega-3 supplements

If you cannot consistently and carefully consume foods rich in omega-3, such as salmon, but also flaxseed, broccoli and chickpeas, you may consider taking omega-3 supplements (also known as fish oil supplements). Some are specifically composed of salmon oil.