Few fish are as popular as salmon. According to National Fisheries Research Institutethe only seafood more popular in the United States is shrimp, but salmon remains supreme reins As the top finfish in Japan.
People love salmon because it is less fishy than other fish and can be prepared in a variety of ways, including grilling, air frying, baking, poaching, sautéing, and smoking. “It’s often consumed raw in dishes such as sushi, sashimi, and ceviche,” says dietitian and registered dietitian Amy Goodson. sports nutrition handbook.
Beyond its unique flavor and versatility, salmon is considered one of the most nutritious fish in the world. “Salmon has a variety of nutrients and benefits, including protein, healthy fats, and is also rich in vitamins and minerals,” says New York-based clinical dietitian Wilson Sanchez.
Which types of salmon are the most popular?
There are seven species of Pacific salmon, but only five are found in North American waters. These five are chum salmon, chinook, coho, and pink. Pink is the smallest and most abundant species, and Chinook is the largest and least abundant species. pacific salmon foundation. (The other two species of Pacific salmon, trout and redfish, are found only in waters around Asia.)
Although Americans enjoy many of these Pacific salmon varieties, Atlantic salmon is the most popular type of salmon consumed in this country, with 90% of the farmed salmon enjoyed in the United States being It’s a kind of thing. food and agriculture organization.
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Is salmon good for you?
No matter what type of salmon you enjoy, fillet fish is rich in important nutrients. For example, just 3 ounces of Atlantic salmon 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 a whopping 309 milligrams of potassium. US Department of Agriculture. Sanchez points out that this fish is also high in folate, betaine, vitamin A, retinol, and vitamin E.
“Salmon is also rich in omega-3 fatty acids, which may also support heart health, reduce inflammation, and improve mental function,” Goodson added. She also points out how salmon contains a large amount of protein. 17.3 grams Just 3 ounces helps maintain muscle mass, support tissue repair, and improve satiety. This satiety and salmon’s low calorie content make it beneficial for healthy weight management.
Dr. Uma Naidoo, director of the Nutrition and Lifestyle Psychiatry Department at Massachusetts General Hospital and a Harvard-trained nutritional psychiatrist, said:food soothes the soulrecommends including salmon in your diet for a variety of reasons, one of which is that it’s “rich in vitamin B12, an essential nutrient that nourishes and regulates the nervous system.” ”.
Fish also shown in It reduces the risk of dementia and Alzheimer’s disease, and salmon is rich in vitamin D, which “may help regulate bone health, immune function, and mood,” Goodson said.
Can you eat salmon every day?
Despite its many benefits, salmon may be best eaten in moderation. One reason for this is the mercury found in salmon, although in lower amounts than other fish. Mercury builds up in the body over time and has been shown to cause problems with brain development in some people. However, it is worth noting that such problems only occur if you eat a large amount of fish.
Goodson says smoked and processed (canned) salmon are also traditionally higher in sodium than other varieties and should be avoided by people with high blood pressure or who need to limit their salt intake.
Salmon may also interact adversely with some medicines. “Fish oil is a natural anticoagulant, meaning it has a blood-thinning effect,” Sanchez explains. For this reason, people taking anticoagulants such as aspirin, coumarin, and warfarin should consult their doctor about dietary restrictions that include fish. ”
