HEALTHY FOODS - SALMON
Why should I be eating salmon? Anyone at risk of cardiovascular disease
Those with high homocysteine levels
Anyone with dry skin or hair or splitting nails
Anyone suffering from an inflammatory disorder such as arthritis
Anyone wishing to become pregnant
Anyone wishing to support their immune system
Anyone wishing to protect their brain or with a family history of Alzheimer’s or dementia
Those with hypoglycaemia or diabetes
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Salmon is a pink fleshed, oily fish that is widely available from supermarkets and fishmongers. It is called an oily fish due to the beneficial omega 3 fats, EPA and DHA, that it contains. Precursors to these fats are found in some nuts, seeds and avocadoes, but the omega 3 fats in these foods rely on the body converting the fats to EPA and DHA.
However, when we eat oily fish, such as salmon, the fish have done the conversion for us so the beneficial oils are more readily available to the body. People who include oily fish as a regular part of their diet are found to be at a lower risk of many diseases including arthritis, heart disease and Alzheimer’s.
It is recommended that you choose wild salmon rather than farmed salmon.
What is it rich in?
Just 100 grammes of salmon will provide over 1000 milligrammes of the EPA and DHA. These fats are vital for brain function and development, hormone health, fertility, skin, hair and nail health and energy. The omega 3 fats also have anti-inflammatory effects, so are useful in inflammatory disorders such as arthritis and psoriasis.
Salmon is a good source of minerals, including selenium and iron. Selenium is needed for thyroid function, fertility, removal of heavy metals and immune function. Iron is needed for energy production and hair and nail health, to name a few of its functions.
Salmon is also a good source of vitamin B12, a vitamin that is poorly absorbed from supplements. B12 is needed for energy, muscle development, bone health, brain function, digestion and the prevention of cardio-vascular disease.
Salmon also contains niacin (vitamin B3) which is particularly important for nervous system function and brain health.
Who should eat salmon?
Serving suggestion and amounts
If you are a fish eater then it is generally recommended to eat oily fish such as salmon 2-3 times a week. Variety is the spice of life so try to branch out into other fish as well. Salmon is quick and easy to cook. It can be poached, grilled or baked and is delicious with herbs such as dill, tarragon or fennel and a sprinkling of lemon juice.
Try these salmon recipes
Salmon, courgette and pepper kebabs
Salmon with orange and soy sauce
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Always consult your doctor before embarking any diet changes
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