Today it is difficult to find a person who would not know how useful fish and seafood are for our body. A real “treasure trove” of valuable substances is salmon, although some are wary of it because of its fat content and caloric content. Let’s find out whether it is worth being afraid, and why it is recommended to include it in the diet of supporters of good nutrition.
Salmon is the most popular worldwide representative of the salmon family. It is characterized by the richest composition, which includes:
- polyunsaturated fatty acids Omega 3;
- complex of vitamins (A, PP, B1 and B2, C);
- useful trace elements (phosphorus, magnesium, potassium, iodine, etc.);
- balanced ratio of proteins and fats.
Omega 3 maintains the amount of “good” cholesterol in the norm, improves brain function, is useful for the cells of the nervous system, helps strengthen blood vessels and muscle tissues. The composition of salmon stimulates metabolic processes, favorably affects the state of internal organs and digestion, supports immunity. It is noted that regular consumption of this product improves memory, vision, normalizes blood pressure, in addition, scientists believe that the useful composition prevents the formation of blood clots and the development of cancer.
Salmon is an excellent natural antioxidant, which helps in the recovery and rejuvenation of cells, promotes healthy sleep, protects the endocrine system. This fish is very useful for those who suffer from Alzheimer’s disease, any diseases of the cardiovascular system, pregnant women.
Despite the fat content of salmon, there are almost no contraindications for its use. Limit the use should be limited only to those who have peptic ulcer, chronic liver and kidney disease, tuberculosis.
Caloric content of the product
A particularly good point can be called the fact that the body of the fish fat is distributed unevenly: in the carcass – 153 kcal, in the caviar – 250 kcal, and in the abdomen – 310 kcal per 100 g.
Doctors-dieticians also calculated that the caloric content of dishes from this fish significantly depends on the method of preparation (calories per 100 g):
- in baked – 186;
- in boiled – 176;
- in lightly salted – 202;
- in salted in oil – 240;
- steamed – 140;
- grilled – 175;
- fried, 220;
- in soup soup – 75.
Salmon is a unique fish that is characterized by a very delicate flavor. It should not be subjected to prolonged heat treatment, due to which it is possible to preserve more useful substances.
It is recommended to carefully choose fish, make sure it is fresh. Ideal for cooking the one with a large carcass, which has an attractive juicy apricot color with a pink tint.
Salmon is excellent for making rolls and sushi, for sandwiches, for adding to salads and other appetizers, canapés (perfectly combined with cheese and olives). Baked fish can be served with potatoes, rice, pasta, stewed vegetables. Broth in eel or yushka is excellent.